Melatonin
Melatonin is a naturally occurring hormone produced by the pineal gland. It plays a role in regulating the sleep-wake cycle and is influenced by exposure to light and darkness.
Support for falling asleep
Melatonin helps reduce the time needed to fall asleep. This beneficial effect is achieved with an intake of at least 1 mg of melatonin shortly before bedtime.
Support for jet lag
Melatonin contributes to the relief of subjective feelings of jet lag. This effect is achieved with a minimum intake of 0.5 mg of melatonin on the first travel day and for several days after arrival at the destination.
Sources of melatonin
Melatonin is naturally present in small amounts in foods such as cherries, grapes, tomatoes, and nuts. However, the quantities in these foods are too low to have a noticeable effect on the sleep cycle. For this reason, melatonin is often taken as a supplement.
Forms and usage
Melatonin is available in different dosages and formulations, including:
- Fast-acting melatonin: Quickly absorbed and helps reduce the time needed to fall asleep.
- Slow-release melatonin: Mimics the natural release of melatonin and supports a longer sleep duration.
For optimal effectiveness, it is recommended to take melatonin shortly before bedtime in a darkened environment.
Good sleep hygiene combined with melatonin can help support a healthy sleep cycle.
