Melatonin is a hormone that is produce by the pineal gland. The pineal gland is located deep in the brain and it monitors the day/night cycle of the body. Basically, when the gland registers daylight by way of the optic nerve, it reduces the production of melatonin and when it registers darkness, it increases the production.

For people with insomnia or who wake often in the night, taking a melatonin supplement is a great alternative to using sleeping pills. Melatonin should be taken 2 hours or less before going to bed, that way it will keep with the natural rhythm of the body's production of the hormone. Melatonin should not be taken during the day, because naturally the body's levels are supposed to remain low during daytime hours.

Melatonin can also help with the effects of jet lag. The pineal gland expects the sun to set about the same time everyday, the quick change in time zones can mean that what your body once thought was daytime is now night time. The pineal gland takes a few days to reset its clock to match the new change in time, this can lead to many symptoms including fatigue, insomnia, and poor concentration, which can consequently put a damper on your travel plans.

A Melatonin supplement can be taken to help the pineal gland adjust to the new time schedule. It is recommended taking melatonin for the first night you arrive at your destination. The dose can vary; it is best to experiment some until you find a dose that works best for you. There are no reported side effects for taking high doses, but in the morning, you should feel refreshed, not groggy or tired. If you do, then you should reduce the dose. Some experts suggest that you take one milligram of melatonin for each time zone that you cross. Also, it is best that you don’t begin taking melatonin prior to travel or if you are already on a regular dose, that you don't increase it, as some researchers have found that to augment symptoms of jet lag.


Melatonin is considered the one of the most powerful anti-oxidants discovered, because it can penetrate any cell in any part of the body, it can help protect against a number of free-radical assaults (see Melt issue 2). Most anti-oxidants only have an affect on certain parts of certain cells. Melatonin protects the cell's nucleus, which contains the DNA; this protection allows the damage cell to repair its self. Melatonin is also more potent than other anti-oxidants. Its high potency and ability to defend the body better against free radicals makes sense, since it is also believed that along with the role that it plays in regulating the day/night clock, it is also believed that it is responsible for the aging clock as well.

The production of melatonin, which is in abundance in the early stages of life, decreases as we get older. This decrease can cause an increase in free radical damage to the pineal gland and other parts of the body. By maintaining melatonin to optimum levels, which protects the pineal gland and its aging clock, one can reduce oxidative stress and extend a healthy life span.

Although there have been no side effects or toxic levels reported, some researchers feel that certain people should not use the supplement. Among those are women who are pregnant, people with severe allergies, or autoimmune diseases, immune system cancers and healthy children (since their level of melatonin is already sufficient).

Some simple steps can be done to help increase the body's natural production of melatonin.

*Eat regular meals. Keeping regular mealtimes will help sync your body to the rhythms of the day.

*Eat light at night. At the time that melatonin levels increase the digestive system slows, this makes heavy foods harder to digest and can make it difficult to sleep.

*Avoid Stimulants. Caffeine drinks, soda, coffee and tea etc. can all interfere with your sleep.

*Avoid late night exercise. This can delay the release of melatonin. It is best to exercise in the morning.

Before adding any supplement to your diet, consult your doctor or Pharmacist to help avoid unnecessary side effects.

 

This article is not a substitute for medical advice or treatment for any medical conditions. You should promptly seek professional medical advice if you have any concern about your health or physical condition, and you should always consult your physician before following the recommendations presented here.

 


  

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© Melt Magazine 2001