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Melatonin – The Apeiron Life Perspective


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What it is:


Most of us think of melatonin as a sleep aid, but there is far more to it than meets the eye. It is an ancient molecule that evolved over 2.5 billion years ago in bacteria to neutralize free radicals. Indeed, melatonin’s little-known primary role is as an antioxidant.


Over time, as bacteria evolved into plants, animals, and eventually humans, its role as an antioxidant has persisted. It is one of the best that we know of today, with some studies showing it to be ten times more potent than vitamins C and E.


As with all hormones in the body, the brain carefully controls melatonin release.It is activated by darkness and inhibited by light entering the eye. This inextricable connection between the brain and our environment makes melatonin a key driver of our circadian rhythm, or body clock, and harnessing its full potential has widespread benefits for health.



The purported claims:


Supporting healthy melatonin production can:

  • Keep your circadian rhythm synchronized to the light-dark cycle of day and night

  • Help you fall asleep more easily

  • Provide a powerful dose of antioxidants every night

  • Fend off neurodegenerative and cardiovascular diseases

  • Improve mood and daytime energy levels



What the science says:


Melatonin is made in small quantities by various tissues and organs within the body, including the gut, skin, and lungs. It combats free radicals and offers protection against cell damage. However, most of the melatonin we produce is accomplished by the brain exclusively at night, triggered by darkness.


Synthesis begins with the amino acid tryptophan, found in many foods including, eggs, milk, cheese, potatoes, chia seeds, chicken, cocoa, and more. Tryptophan is converted into serotonin – the “feel good” hormone and neurotransmitter involved in mood, reward, and memory – and this serotonin is converted into melatonin.


Provided we are in dim light conditions, melatonin starts being manufactured and released about an hour before falling asleep. This continues until a peak blood concentration around 3 am. After this time, levels fall sharply until morning, where they reach the low daytime level at which they will stay until the following evening.


There are binding sites for this brain-produced melatonin throughout the body, and it has a wide variety of functions. It regulates blood pressure, attenuates and prevents inflammation, regulates cell growth, improves metabolism, and helps us fall and stay asleep.


All animals sleep or have a “sleep-like” period of quiescence, rest, and repair. For humans, this occurs at night. If we don’t get enough sleep or are not sleeping when we should be, our mental and physical health will suffer.


The invention of electricity allowed us to be awake and active during times historically too dark to operate. This made for a more efficient and productive society but overtook evolution's biology so carefully designed for our success. Today, reap the benefits of brightly lit streets, offices, hospitals, grocery stores, airports, and everything else in a world that never sleeps. But there is a price to pay.


Night shift workers form the backbone of society. They care for the sick, keep the streets clean, combat crime, and safely drive us from A to B when we’re ready to leave the party. ​​But for those with a history of working nights, the International Agency for Research on Cancer (IARC) has noted the prevalence of cancer and categorized night shift work as a “probable carcinogen.”


When exposed to light at night, our brains don’t receive the melatonin green-light signal. This melatonin suppression causes us to become “circadian misaligned.” This means that rather than being active during the day when our physiology is best able to support us, we are going against the grain and putting ourselves at risk of illness.


Every cell in our body houses genes that code for tiny clocks that govern when those cells do their various functions. This is critically important when it comes to the time of day (or night) that we choose to sleep.


Our ability to process the glucose and fat in the food we eat peaks in the morning and declines over the course of the day. By nighttime, it’s at its lowest, meaning that it is more difficult for our bodies to support large meals in the evening and at night. Consistently eating at night can promote inflammation and lead to illness.


Many studies have found associations between chronically depressed melatonin levels and cardiovascular disease. This is caused, in part, by the role of melatonin in keeping blood pressure low at night. It does this by binding to receptors in blood vessel walls throughout the body, which causes them to dilate. This ultimately reduces pressure on the heart.


Cardiovascular disease can also be prevented by melatonin's antioxidant action, which prevents inflammation and physiologic stress. Melatonin binds to free radicals and heavy metals that would otherwise induce inflammation, but it also produces many other compounds that act as antioxidants themselves.


These anti-inflammatory effects are thought to be just one way that melatonin can improve mood. Studies have shown that melatonin reduces anxiety and depression. However, it also indirectly improves mood by promoting healthy sleep which is essential for emotion regulation and optimal next-day brain function.


When melatonin levels rise at night, reaction time, alertness, and performance decrease. This is because melatonin binds to and slows down the decision-making parts of the brain. The result is a slowing down of the mind which allows us to drift off to sleep.


Taking a melatonin supplement doesn’t typically increase the deep sleep we get each night. However, it can help us fall asleep faster and keep our circadian rhythm aligned with the light-dark cycle.


There are mixed results from studies looking at melatonin as a daily sleep aid. Some individuals fall and stay asleep more successfully, while others report next-day grogginess after use. Administering melatonin at the incorrect time or in too high a dose may cause grogginess or "brain fog." .


When we travel across multiple time zones, we experience jet lag as our internal circadian clock tries to adjust to the light-dark cycle of the new environment. If we arrive at our destination’s bedtime and are wide awake, melatonin can be a useful supplement as it encourages the body to shift its circadian clock. However, this is most successful when used with other strategies, including strategic exposure to ambient light and altering meal times.



Our take:


Melatonin is a multi-tasker. It is both water and lipid soluble, meaning that it has access to and plays a beneficial role for nearly every cell in the body. However, timing is critical; secretion should be at its highest while we’re asleep at night so that it can facilitate the cell repair that we need without making us feel groggy during the day.


Supporting healthy melatonin secretion can be done by controlling light exposure. A combination of bright light during the first part of the day and darkness at night keeps our circadian rhythm tuned in to the light-dark cycle of the environment. This helps facilitate healthy sleep, a healthy body, and a balanced mind.



Will this benefit you?


Sleep experts have called attention to the sleep loss epidemic that millions of Americans are experiencing. There are many reasons that – collectively – we are not getting enough sleep, but some of the contributors are behaviors that suppress melatonin. This includes staring at screens and using bright lights in our homes at night, but also ambient light from light pollution.

We can support our melatonin production by implementing multiple light alternatives such as:

  • Color-changing bulbs that allow warmer, orange-toned light at night.

  • Dimmer switches and night lights.

  • Blackout blinds and eye masks.

  • Blue-light-blocking glasses.

However, bright light at night isn’t the only culprit. New research shows that not getting enough natural daylight (particularly the first half of the day) can also suppress melatonin at night. For example, a poorly lit office can contribute to inadequate sleep, so moving next to an open window may be beneficial.



Still curious to try it? If you do, here’s what to keep an eye on:


Middle-aged and older adults can sometimes produce less melatonin than younger people, but this isn’t necessarily the case. Often, a change in behavior can be enough to support better sleep, though melatonin supplements are available and can be helpful.


Timing and dose are important and should always be discussed with a doctor. It’s also important to note that while many melatonin supplements are available over the counter, the supplement industry is generally poorly regulated. If you still wish to partake in this supplement, sourcing where you get them from is incredibly important. Please speak to your Client Advocate about our Apeiron Life Supplementation program.


Lastly, remember that melatonin is not a panacea for all sleep problems. While it’s a powerful antioxidant that has widespread benefits for health and can make us feel sleepy, it will not tackle sleep problems that result from stress, anxiety, or chronic health conditions. However, the good news is that supporting behaviors that promote healthy melatonin production are also the same behaviors that promote better mood and health in general. Reducing screen use at night and spending more time outdoors during the day are powerful ways of alleviating anxiety and promoting relaxation.



References:


Melatonin and other vitamins - https://doi.org/10.1211/0022357011777747

The evolutionary history of melatonin - https://pubmed.ncbi.nlm.nih.gov/28864909/

Physiological effects of melatonin - https://doi.org/10.1016/j.neuchi.2015.03.002

Melatonin and glucose metabolism - https://pubmed.ncbi.nlm.nih.gov/29195759/

Melatonin and blood pressure - https://pubmed.ncbi.nlm.nih.gov/29603319/

Melatonin and preoperative anxiety - https://pubmed.ncbi.nlm.nih.gov/33319916/

Melatonin and circadian depression - https://pubmed.ncbi.nlm.nih.gov/30073921/

Importance of daylight for melatonin - https://pubmed.ncbi.nlm.nih.gov/34639284/

Melatonin and cognitive performance -https://doi.org/10.1016/0006-8993(84)90290-7

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