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What does melatonin do? Your journey to better sleep explained
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Drifting off quickly and waking refreshed is something many of us dream of. At the heart of this process is your sleep hormone, melatonin, which regulates your sleep-wake cycle. Melatonin is the main brain chemical produced at night responsible for putting you to sleep, with its levels influenced by light and darkness, peaking from 2 am to 4 am[1 Trusted Source 2007 - Scoliosis Systematic and meta-analysis Melatonin the "light of night" in human biology and adolescent idiopathic scoliosis ] . The question is, how is melatonin produced by your body and how can you boost it? Let’s see how melatonin, serotonin and sleep are connected and what the ultimate natural sleeping potion is.
Which hormone is responsible for sleep?
Melatonin is the sleep hormone that’s found in all plant and animal species and is produced at night when UV light levels drop. How does melatonin work? Your melatonin levels naturally start to rise in the evening when it gets dark, signalling your body that it's time to sleep. Melatonin levels then decrease in the morning in response to light, promoting wakefulness. So, what does melatonin do? In short, it prepares your body for a restful sleep and prepares you for the day ahead. Keep in mind that the sun, phones, TV screens, and LED bulbs are sources of blue light which were shown to decrease melatonin production[2 Trusted Source 2019 - Chronobiology International Systematic and meta-analysis Systematic review of light exposure impact on human circadian rhythm ] . It’s recommended to limit screen time before bed and have dim lights in the bedroom to promote good sleep. The production of melatonin and sleep duration decrease as you grow older which may contribute to insomnia in older adults[3 Trusted Source 2020 - Neurología Research evaluation Melatonin in sleep disorders ] .
How is melatonin produced?
The production of melatonin starts with a natural nutrient called tryptophan. This compound gets converted into the building block of your feel-good chemical serotonin, called 5-htp. 5-htp increases the levels of serotonin which gets converted into melatonin after dark and gets released to help you fall asleep. Melatonin and serotonin are linked since your brain only makes melatonin from serotonin. Therefore, it’s very important to keep your serotonin levels up so it can help you regulate your sleep-wake cycle.
Does 5-htp convert to melatonin?
There’s a linear chain of production that connects 5-htp and melatonin. An increase in 5-htp will increase the production of your feel-good chemical serotonin. Because 5-htp crosses the protective layer between the blood and the brain called the blood-brain barrier easily, it provides you with a quick and effective serotonin and melatonin boost. Despite the very chemical name of 5-htp, this is a completely natural substance found in Brazilian honey, and certain mushrooms and seeds[4 Trusted Source 2022 - Foods Research evaluation Edible Mushrooms as a Potential Component of Dietary Interventions for Major Depressive Disorder ] ,[5 Trusted Source 2020 - International Journal of Molecular Sciences Research evaluation 5-Hydroxytryptophan (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology ] ,[6 Trusted Source 2013 - Mycoscience 3rd-party source Levels of physiologically active indole derivatives in the fruiting bodies of some edible mushrooms (Basidiomycota) before and after thermal processing ] ,[7 Trusted Source 2022 - Examine 3rd-part source Griffonia Simplicifolia ] ,[8 Trusted Source 2017 - Graduate School-New Brunswick Rutgers 3rd-party source A phytochemical exploration of Griffonia simplicifolia seeds and leaves ] . However, the small amount of 5-htp found in nature means you’d need to eat an unnatural amount of these foods to boost your mood and sleep.
How can I get more melatonin naturally?
To regulate your sleep-wake cycle naturally, ensure you’re in the sunlight during the day or use an artificial sun lamp. This way an adequate amount of serotonin is produced and released to further support melatonin production[9 Trusted Source 2021 - Proceedings of the National Academy of Sciences Research evaluation Serotonin modulates melatonin synthesis as an autocrine neurotransmitter in the pineal gland ] . There are also multiple foods that you can include in your meals that will support the production of melatonin. Foods like milk, nuts and rice are great options as they contain melatonin and tryptophan, a natural nutrient that gets converted into 5-htp, therefore supporting serotonin and melatonin production[10 Trusted Source 2014 - Journal of the Science of Food and Agriculture 3rd-party source Night milking adds value to cow’s milk ] ,[11 Trusted Source 2021 - Journal of Nutritional Science 3rd-part source Plant-based snacking: Research and practical applications of pistachios for health benefits ] ,[12 Trusted Source 2017 - Nutrients Research evaluation Dietary Sources and Bioactivities of Melatonin ] ,[13 Trusted Source My Food Data 3rd-party source Foods Highest in Tryptophan ] . You should avoid spicy and acidic foods as well as foods that contain caffeine since they can hinder your sleep quality[14 Trusted Source 2021 - International Journal of Medical Sciences Research evaluation Sleep disorders related to nutrition and digestive diseases: A neglected clinical condition ] .
Can I buy melatonin over the counter in the UK?
To buy melatonin, UK laws require an individual to have a prescription. 5HTP on the other hand is readily available to buy in the UK as a convenient alternative. If you are experiencing sleep issues, consult with your GP who can advise if melatonin may be appropriate for your situation. Keep in mind that even with a prescription, melatonin is intended for short-term use. Wondering how long does melatonin take to work? When taken, melatonin typically takes around one hour to start working, though this can vary between individuals[15 Trusted Source 2022 - Journal of Neurology Systematic and meta-analysis Effect of melatonin supplementation on sleep quality: A systematic review and meta-analysis of randomized controlled trials ] . So, how can you support a healthier sleep alternatively? Let’s take a look.
The benefits of serotonin for sleep
There have been a lot of studies on serotonin and sleep. Even though 5-htp is yet to be prescribed to treat sleep problems, the question remains; will 5htp help you sleep better? Here’s what clinical evidence says. Some 5-htp users have noted sleep benefits and studies have found that 5-htp can help increase the sleep stage in which dreaming occurs by 50%[16 Trusted Source 2004 - European Journal of Pediatrics Human study L -5-Hydroxytryptophan treatment of sleep terrors in children ] . Brain development also occurs during this stage. Those experiencing sleep terrors reported an increase in restful sleep when supplemented with 5-htp[5 Trusted Source 2020 - International Journal of Molecular Sciences Research evaluation 5-Hydroxytryptophan (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology ] . In older adults, 5-htp affected multiple sleep quality components like decreasing the time it took them to fall asleep, thus improving sleep quality[17 Trusted Source 2021 - Current Developments in Nutrition Human study The Impact of 5-Hydroxytryptophan Supplementation on Sleep Quality of Older Adults in Singapore: A Randomized Controlled Trial ] ,[18 Trusted Source 2024 - Clinical Nutrition Human study The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial ] . Taking 5-htp during the day contributes towards serotonin production and it is non-drowsy and non-sedative.
How much 5-htp should I take for sleep?
Multiple studies exploring 5HTP and sleep contained a 100 mg to 200 mg dose. brain feed’s 100 mg 5-htp is extracted and isolated from Ghanian Griffonia Simplicifolia seeds. 98% of the tablet is comprised of 5-htp making it the smallest, nutrient-dense tablet available with no unnecessary bulking agents. Get 15% off your 1st order with code ‘NEW15’.
When should I take 5-htp for sleep?
Since 100 mg of 5-htp per tablet is a high-quality and high-strength product, it’s recommended that you start by taking only 1 tablet with a meal. You can take a maximum of 2 tablets of 5-htp per day whenever you feel the need to boost your serotonin and melatonin levels.
Making a few lifestyle changes can help you get a good night’s rest. Improve your melatonin levels and maintain a bedtime routine with dim lights and less screen time for better sleep.
References
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[2] Tähkämö, L., Partonen, T., & Pesonen, A. K. (2019). Systematic review of light exposure impact on human circadian rhythm. Chronobiology International, 36(2), 151–170. https://www.tandfonline.com/doi/full/10.1080/07420528.2018.1527773
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[4] Fijałkowska, A., Jędrejko, K., Sułkowska-Ziaja, K., Ziaja, M., Kała, K., & Muszyńska, B. (2022). Edible Mushrooms as a Potential Component of Dietary Interventions for Major Depressive Disorder. Foods, 11(10), 1489. https://www.mdpi.com/2304-8158/11/10/1489
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[6] Muszyńska, B., Sułkowska-Ziaja, K., & Wójcik, A. (2013). Levels of physiologically active indole derivatives in the fruiting bodies of some edible mushrooms (Basidiomycota) before and after thermal processing. Mycoscience, 54(5), 321–326. https://www.jstage.jst.go.jp/article/mycosci/54/5/54_MYC54321/_article/-char/en
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[9] Lee, B. H., Hille, B., & Koh, D.-S. (2021). Serotonin modulates melatonin synthesis as an autocrine neurotransmitter in the pineal gland. Proceedings of the National Academy of Sciences, 118(43), e2113852118. https://www.pnas.org/doi/full/10.1073/pnas.2113852118
[10] Milagres, M. P., Minim, V. P. R., Minim, L. A., Simiqueli, A. A., Moraes, L. E. S., & Martino, H. S. D. (2014). Night milking adds value to cow’s milk. Journal of the Science of Food and Agriculture, 94(8), 1688–1692. https://scijournals.onlinelibrary.wiley.com/doi/10.1002/jsfa.6480
[11] Higgs, J., Styles, K., Carughi, A., Roussell, M. A., Bellisle, F., Elsner, W., & Li, Z. (2021). Plant-based snacking: Research and practical applications of pistachios for health benefits. Journal of Nutritional Science, 10, e87. https://www.cambridge.org/core/journals/journal-of-nutritional-science/article/plantbased-snacking-research-and-practical-applications-of-pistachios-for-health-benefits/B579507833EE85ABB1E1E289636D8464
[12] Meng, X., Li, Y., Li, S., Zhou, Y., Gan, R.-Y., Xu, D.-P., & Li, H.-B. (2017). Dietary Sources and Bioactivities of Melatonin. Nutrients, 9(4), 367. https://www.mdpi.com/2072-6643/9/4/367
[13] Foods Highest in Tryptophan (n.d.). My Food Data. https://tools.myfooddata.com/nutrient-ranking-tool/tryptophan/all/highest/household/common/no
[14] Vernia, F., Di Ruscio, M., Ciccone, A., Viscido, A., Frieri, G., Stefanelli, G., & Latella, G. (2021). Sleep disorders related to nutrition and digestive diseases: A neglected clinical condition. International Journal of Medical Sciences, 18(3), 593–603. https://www.medsci.org/v18p0593.htm
[15] Fatemeh, G., Sajjad, M., Niloufar, R., Neda, S., Leila, S., & Khadijeh, M. (2022). Effect of melatonin supplementation on sleep quality: A systematic review and meta-analysis of randomized controlled trials. Journal of Neurology, 269(1), 205–216. https://link.springer.com/article/10.1007/s00415-020-10381-w
[16] Bruni, O., Ferri, R., Miano, S., & Verrillo, E. (2004). L -5-Hydroxytryptophan treatment of sleep terrors in children. European Journal of Pediatrics, 163(7), 402–407. https://link.springer.com/article/10.1007/s00431-004-1444-7
[17] Sutanto, C., Heng, C. W., Gan, A. X., Wang, X., Fam, J., & Kim, J. E. (2021). The Impact of 5-Hydroxytryptophan Supplementation on Sleep Quality of Older Adults in Singapore: A Randomized Controlled Trial. Current Developments in Nutrition, 5, 372. https://cdn.nutrition.org/article/S2475-2991(23)10890-0/pdf
[18] Sutanto, C. N., Xia, X., Heng, C. W., Tan, Y. S., Lee, D. P. S., Fam, J., & Kim, J. E. (2024). The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial. Clinical Nutrition, 43(3), 593–602. https://www.clinicalnutritionjournal.com/article/S0261-5614(24)00010-4/abstract
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