How to take a melatonin regimen?

Melatonin is a hormone naturally present in our bodies.

It is secreted by the pineal gland, also known as the epiphysis, located in our brain. It is called the sleep hormone because it plays an essential role in regulating our body’s sleep-wake cycles.

The human body operates on a 24-hour biological rhythm, known as the circadian rhythm, which regulates numerous physiological functions throughout the day and night. Melatonin helps adjust this rhythm in response to the natural alternation between light and darkness.

This hormone is synthesized from an amino acid, tryptophan, which is found in our diet. It is present in significant amounts in animal products such as meat, poultry, and fish, as well as in legumes, bananas, and other foods.

The tryptophan found in our diet is converted by the pineal gland into serotonin, a hormone that regulates our mood. Serotonin is then converted into melatonin. We can therefore say that serotonin is the precursor to melatonin.

Its production generally begins at dusk, when light levels decrease, which helps signal to the body that it is time to prepare for rest. It peaks during the night (between 1 a.m. and 4 a.m.), helping to maintain quality sleep and regulate the different sleep phases. These phases consist of an alternation between REM sleep and deep sleep, ensuring restorative sleep. Levels then gradually decrease at dawn. This natural variation helps regulate the sleep-wake cycle in response to the environment.

Since melatonin secretion is directly influenced by exposure to light, particularly blue light, it can be disrupted by certain lifestyle factors (screen use in the evening, irregular schedules, night work), which can affect the sleep-wake cycle.