Melatonin is a natural antioxidant in our body.
(Antioxidant = Substance that prevents our body from aging and being damaged by oxidation caused by active oxygen)
Melatonin is produced through exposure to sunlight during the day,
and secreted at night via darkness at night. (blocking blue light)
This is the core of the circadian rhythm, which controls all hormonal changes that occur in our body according to the 24-hour cycle. What is circadian rhythm?
This determines how deeply you can sleep and all other essential function in our body. However, exposure to artificial blue light at night suppresses melatonin causing insomnia.
Melatonin production is regulated by a part of the brain called the suprachiasmatic nucleus (SCN). The suprachiasmatic nucleus perceives light in the eye, receives signals, and sends this information to the pineal gland.
The pineal gland recognizes the difference between day and night and regulates melatonin production.
When we lived in nature, white light did not exist at night. Artificially seeing light at night is like sending a signal to the brain that it is daytime. This suppresses melatonin, which should be secreted through the signal that it is night, and sends a signal that you need to be more awake.
The pineal gland is a small endocrine duct located in the brain. This organ receives secretion signals from serotonin and produces melatonin. This hormone manages sleep patterns through changes in seasons and circadian rhythm. The pineal gland is also called the “third eye.”
This is because the pineal gland is the only part of the brain not protected by the blood-brain barrier and, like the eye, is sensitive to changes in light and dark. This means that the production of melatonin is regulated by bright light and dark environments.
6 ways melatonin promotes health
1. Role of antioxidants
Melatonin is a powerful antioxidant that helps protect cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to aging, cancer, and other diseases. Melatonin can help reduce the risk of disease by neutralizing free radicals.
2. Anti-inflammatory effect
Melatonin has been found to have anti-inflammatory effects. This means it can help reduce inflammation throughout the body. Inflammation is a contributing factor to many chronic diseases, including heart disease, diabetes, and arthritis.
3. Strengthening the immune system
Melatonin promotes the production of immune cells and helps regulate immune responses. This goes a long way in reducing the risk of infections and other immune-related diseases.
4. Nerve protection effect
The smooth secretion of melatonin has an excellent effect on protecting nerves. It protects the body from brain damage and helps prevent neurological disorders such as Alzheimer's and Parkinson's diseases.
5. New metabolism and healthy weight control
Studies have shown that people with low melatonin levels are significantly more likely to be overweight or obese. Increasing your melatonin levels can greatly help regulate your metabolism.
6. Deep Sleep and Recovery
What melatonin most directly affects is sleep. Better secretion of melatonin leads to deeper sleep. The most important thing for our body to recover is getting good sleep. Good melatonin means good sleep.
important point
Exposure to bright light at night has very detrimental effects on your health by disrupting melatonin secretion and disrupting sleep. The biggest problem with this is that most people don't understand how harmful artificial light is at night. Therefore, it is necessary to optimize melatonin production and secretion through the following practices:
1. Waking up with the sunrise every morning and seeing the sunrise with the naked eye is the most powerful habit for melatonin production. The infrared wavelengths of the sunrise have a direct effect on melatonin production.
2. When the sun sets at night, turn off fluorescent lights and electronic devices as much as possible. This is because exposure to white lights and bright light at night stops the secretion of melatonin.
3.You should wear night lenses at night to completely protect your body from artificial light. This is the most essential practice for melatonin secretion.
To sum it up
Melatonin is one of the most important hormones for maintaining your circadian rhythm, achieving deep sleep and promoting good health.
Promoting melatonin production will be the most important habit to keep your body young and healthy in the long run.
Reference:
Melatonin: What You Need To Know
https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know#:~:text=Melatonin%20is%20a%20hormone%20that,in%20the%20body%20beyond%20sleep.
Biological clock and melatonin hormone
https://www.youtube.com/watch?v=0z_LJRjxVFM
Melatonin and blue light
https://www.webmd.com/sleep-disorders/sleep-blue-light
Physiology of pineal gland and melatonin
https://www.ncbi.nlm.nih.gov/books/NBK550972/