If you've ever tossed and turned in bed unable to sleep, you've probably heard of melatonin. But what exactly is it? A hormone, a supplement, or just a fad?
The truth is that melatonin is much more than a sleep aid: it's a key component in the body's natural balance. In this article, we'll tell you what it does, how it works, and when it can be your best ally for getting truly restful sleep.
What is melatonin?
Melatonin is a natural hormone produced by the brain—specifically the pineal gland—at night. Its function is simple: to signal to the body that it's time to sleep .
It acts as an internal clock that regulates the sleep-wake cycle , helping you fall asleep and stay asleep throughout the night.
In low light, the brain releases melatonin. When dawn breaks or you look at a bright screen, its production decreases. That's why nighttime habits (like checking your phone in bed) can disrupt this natural process and make it harder to sleep.
What is melatonin used for?
Beyond helping you sleep, melatonin has effects that impact your overall well-being:
- It regulates the circadian rhythm , the biological clock that marks your sleep and wakefulness hours.
- It improves the quality of rest , reducing nighttime awakenings.
- It promotes physical and mental recovery during the night.
- It helps to readjust sleep after travel or changes in schedule.
- It contributes to hormonal balance and the immune system.
In addition, with age, the natural production of melatonin decreases , which explains why many people over 40 notice more difficulty falling asleep or maintaining deep sleep.
Natural Melatonin vs. supplements
Your body produces melatonin naturally, but certain factors can reduce its production:
- Exposure to screens at night
- Stress and irregular schedules
- Heavy dinner or alcohol
- Sleeping with too much light
In these cases, melatonin supplements can help restore your natural sleep rhythm . It's not just about sleeping more, but about sleeping better.
If you also combine it with magnesium , the relaxing effect and sleep quality usually improve significantly.
How to take melatonin (and when)?
The appropriate dose depends on each person, but most studies indicate that between 1 and 3 mg is sufficient to obtain results without altering the internal rhythm.
Some basic recommendations:
- Take it 30 to 60 minutes before going to sleep.
- Avoid screens and bright lights during that time.
- Be consistent : melatonin works best when you take it every night at the same time.
- Combine it with a relaxing nighttime routine to enhance its effects.
When used correctly, melatonin helps to re-educate sleep and restore the body's natural balance.
Sleeping well not only gives you energy: it also gives you a better mood, more mental clarity and fewer dark circles under your eyes.
Therefore, if you feel that your rest is not restorative or that each night seems endless, incorporating a natural melatonin supplement can be that small change that makes all the difference.
Discover Sevens Nutrition Melatonin , formulated to support your rest, take care of your rhythm and help you wake up with real energy without creating dependence.