Contents:

• How do you recognize the symptoms of a hormone deficiency?
• How can you prevent melatonin deficiency?

Melatonin is a hormone whose job is to regulate our circadian rhythm. The pineal gland in the brain is responsible for its production. The level of melatonin production determines the quality of our sleep, which is why it is also called the nighttime hormone or sleep hormone. Melatonin levels are lowest during the day, rising only after dark and reaching their highest levels between 2 and 4 a.m. After this time, the amount in the body begins to decline again.

Melatonin not only regulates our circadian rhythm and influences the quality of our sleep, but also influences the proper functioning of our immune system, has antioxidant properties, and slows down the process of free radical damage. A lack of melatonin in the body can cause symptoms that can significantly impair our daily functions.

How do you recognize the symptoms of a hormone deficiency ?

Melatonin levels in the blood vary with age. Its highest levels are found in young children, and after puberty, it declines significantly. This is why older people are more likely to have trouble falling asleep and also have a lower need for sleep than school-age children and adolescents. The correct melatonin concentration is:

• 250 pg /ml for children between 1-3 years,
• 120-180 pg/ml for adolescents between 8-15 years,
• 70-80 pg/ml for adults,
• 20–30 pg/ml for older people.

People who lead a sedentary lifestyle are particularly at risk for melatonin deficiency. This is associated with insufficient exposure to natural daylight during the day and increased exposure to artificial light in the evening, particularly from television screens, laptops, and smartphones. This impacts the dysregulation of the natural circadian rhythm. A lack of the sleep hormone in the body manifests itself in:

• sleep disorders,
• Sleep and wake rhythm disorders,
• Distraction and difficulty concentrating,
• Tiredness and drowsiness during the day,
• Irritability,
• Headache,
• Not feeling well.

How can you prevent melatonin deficiency ?

As melatonin deficiency progresses, symptoms can worsen and lead to a deterioration in physical condition, even neurosis. To compensate for melatonin deficiency, you should:

• Walk more during the day and expose your body to natural sunlight.
• Avoid blue light emitted by electronic devices before bedtime. It has a negative impact on us, especially in the evening.
• Go to bed regularly at set times, early enough to get about 8 hours of sleep, which is roughly the time our body needs for full recovery.
• Consider physical activity throughout the day to ensure your body receives sufficient oxygen. This doesn't have to be strenuous workouts at the gym, but rather a regular walk of at least 20 minutes.

All symptoms associated with melatonin deficiency and sleep disorders can also be alleviated by taking synthetic melatonin. This melatonin is also recommended:

• People who work shifts
• Women in menopause,
• for longer trips to places with a different time zone,
• blind people.

Regular sleep and its quality influence the smooth functioning of our bodies. Our daily well-being, our ability to concentrate, our performance at work, and even our mental health depend on it. This is why melatonin is such an important factor in our quality of life.