Melatonin is touted as a miracle cure for people with sleep problems and has become an indispensable part of the lives of biohackers and high-performers. Find out why this is the case and what exactly lies behind this sleep hormone here.
Table of contents
1. What is melatonin?
Melatonin is your natural sleep hormone, which regulates your day-night rhythm and is responsible for how well you fall asleep. Melatonin production is controlled, among other things, by the eyes and is dependent on daylight: Thus, the body releases increased amounts of melatonin at dusk , but production almost stops in daylight. Melatonin is therefore an important component of the so-called circadian rhythm.
2. The circadian rhythm: What it means and how it works
The circadian rhythm includes the body's own processes that occur over a 24-hour period and then repeat themselves. It's your internal clock, so to speak, and determines which hormones (insulin, cortisol, etc.) are released and when.
The hormones associated with circadian rhythms regulate your immune system, blood pressure, mental performance, and much more. The most important of these cycles is the sleep-wake cycle, which is determined by evolutionary biology and has remained (almost) unchanged for more than 1,000 years.
Your sleep and wake times result from the interaction of two hormones: cortisol and melatonin .
- In the evening, your melatonin levels rise steadily, making you tired and able to fall asleep easily.
- Towards morning , your body begins to release the activating hormone cortisol, causing its levels to steadily rise.
- As soon as a certain concentration of cortisol is reached in the body, you become awake and remain productive until melatonin production starts again in the evening.
Moving in harmony with this natural cycle is therefore crucial for your sleep, your performance and your health.
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2.1 Why a healthy sleep-wake rhythm is so important
A healthy sleep-wake rhythm is the foundation for your physical and mental performance . [1] During sleep, you process the stimuli that bombarded your body during the day. Whether it's mental stimuli like studying for an exam, an important project at work, or a strenuous workout, your body needs a good night's rest to process these stimuli.
While you sleep, numerous regenerative processes take place, such as cell renewal and muscle growth . Important brain processes also take place, such as...
- Decision-making : While you sleep, your brain processes information and helps you make clear decisions. It's not for nothing that they say you should sleep on it before making important decisions.
- Learning processes : At night, impressions and facts are consolidated in long-term memory and linked to existing memories. This is extremely important for learning and memory. Motor skills such as playing the piano or dancing also need to be consolidated during sleep. [2]
- Creativity phases : While your brain is in an unconscious resting state, it can make surprising new connections that your brain would never have thought of while awake.
- Brain cleansing : During sleep, your brain removes toxic compounds that come from cells that die during the day.
As you can see, a healthy sleep-night rhythm is extremely important. Therefore, you should make sure you get enough sleep, go to bed early enough, and, if necessary, supplement your body with melatonin in the form of a dietary supplement. This is especially important if you want to overcome jet lag .
2.2 How does melatonin affect your sleep-wake cycle?
Melatonin is THE sleep hormone and a central component of your sleep-wake cycle. Certain molecules in the eye trigger the production of melatonin as soon as darkness sets in . Therefore, it's perfectly natural that you feel tired sooner in winter or in dark rooms.
A high concentration of melatonin signals your body that it's time to get tired and fall asleep. As soon as the sun rises and the first rays of sunlight enter your room, the molecules in your eyes signal your midbrain that day is dawning, and the release of melatonin stops.
3. How is melatonin produced in the body?
Melatonin is produced in the diencephalon , more specifically in the pineal gland. Production is triggered by molecules in the eye that react to light. When it gets dark, melatonin is released.
Melatonin is formed from the happiness hormone serotonin , which requires the amino acid L-tryptophan. Serotonin production during the day is therefore crucial for a good night's sleep. [3] For a normal serotonin level, you can:
- soak up at least 15 minutes of sun every day,
- exercise regularly
- pay attention to a balanced diet.
3.1 How does the sleep hormone melatonin work in your body?
Melatonin can bind to specific sites, such as blood vessels in the brain and cells of the immune system. As a result, the brain signals to the body that it's time to wind down. Energy consumption and blood pressure are reduced . You become tired and ready for sleep.
3.2 What should your melatonin level be?
A normal melatonin concentration is below 5 pictograms per milliliter during the day . In the evening, the concentration rises to up to 10 pictograms, and at night, it increases to up to 20 pictograms. Melatonin levels drop again towards the early morning hours.
In addition to the natural production of melatonin in your body, you can also get melatonin through your diet or through melatonin sprays and capsules . But how do you know if your melatonin levels might be too low? Here are 5 signs that could indicate this:
5 things that show you that something is wrong with your melatonin levels
You often have trouble falling asleep . Because melatonin levels are too low in the evening, your body doesn't know that it should wind down.
You wake up feeling exhausted . During sleep, your body carries out important repair and learning processes. An unbalanced melatonin level negatively impacts these processes, and you wake up tired in the morning despite getting enough sleep.
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You're moody . Melatonin is formed from the happiness hormone serotonin. Suboptimal melatonin levels can indicate insufficient serotonin availability.
You're also tired during the day . Especially in winter or in workplaces with low light, your retina can't distinguish between day and evening. So your melatonin levels rise during the day as well.
You're constantly hungry . Melatonin binds to receptors in your brain, slowing down your circulation. At the same time, nighttime regeneration processes consume energy. A lack of sleep can lead to you consuming more energy from food than you burn.
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4. Hack your melatonin levels naturally
Your melatonin levels determine how long it takes you to fall asleep . To naturally boost your melatonin levels, you can take melatonin as a dietary supplement . A melatonin dosage of up to 1 mg is generally recommended. You should also adjust your evening routine to actively promote melatonin production.
Biohackers always combine both approaches, as products combined with behavioral changes are most effective. With the following three tips, you can improve your sleep and naturally hack your melatonin levels:
1. Eliminate light sources and use blue blockers
Studies from Harvard University have shown that blue light can reduce the level of melatonin in your blood by up to 50% .
To prevent problems falling asleep, you should avoid screens that emit blue light, such as computer monitors and smartphone displays, at least one hour before bedtime . [4] Blue light filters and blue-blocking glasses are an alternative. You can also learn more about blue light in our sleep guide .
2. Go to bed early enough
If you want the best possible quality sleep, you should make sure to go to bed early: This is when the concentration of the hormone melatonin is at its highest.
Just as important as the timing and duration of your sleep is a consistent routine. Set a set time for going to bed and waking up . If you stick to it, your entire system can adjust to it, and you'll wake up feeling more refreshed and rested.
3. Eat smarter, sleep better
Eating and good sleep are connected, because your stomach and intestines aren't just there to digest your dinner. Rather, your gut is also the production site of numerous hormones. This is why the digestive tract is often referred to as "your second brain."
In addition to many neurotransmitters, the gut produces melatonin—many times more than your brain. To support your gut's melatonin production , you should follow these tips:
- Strengthen your gut flora : Your gut is the production site for a variety of hormones. The happiness hormone serotonin, which is then converted into the sleep hormone melatonin, also passes through the gut. Therefore, maintain a healthy gut flora in which your gut bacteria are in good balance. You can support this, for example, with the right diet as well as with procultures and prebiotics, such as those contained in GUARD . [5]
- Avoid carbohydrates before going to sleep : A study by Sydney University shows that you should not eat large amounts of carbohydrates about four hours before going to sleep , as otherwise it will take longer to fall asleep.
- Support your gut with natural sources of melatonin : Foods that contain melatonin include pistachios and cherries .
5. Still having trouble falling asleep? How to fall asleep successfully
Healthy sleep hygiene, the right evening routine and a conscious lifestyle are good prerequisites for restful sleep and sufficient melatonin production.
You can also buy melatonin and supplement it specifically to help your body fall asleep. This can be especially useful if you're stressed, work nights, or suffer from jet lag after long-haul flights. But even if you simply want to fall asleep faster, taking melatonin can help.
In Germany, melatonin is considered a dietary supplement and may be sold with a daily dose of up to 1 mg . A meta-study by the elite US university MIT showed that intake of 0.3 mg to 1 mg of melatonin is sufficient to experience positive effects on sleep. [6]
5.1 How useful is delayed-release melatonin?
When taking melatonin, a distinction can be made between sustained-release and non-sustained-release melatonin. Sustained-release means that the active ingredient is released with a delay. Sustained-release melatonin, due to its delayed release, has been shown to be more suitable for use in cases of problems with nighttime waking.
Non-sustained-release melatonin, on the other hand, is primarily suitable for helping people fall asleep . It can be taken either in capsule form or via a mouth spray.
Capsules are suitable for you if you have a set bedtime and remember to take the capsules regularly at least one hour before falling asleep.
A spray, on the other hand, can be used spontaneously and dosed according to your personal needs. Below, you'll find a comparison using our BRAINEFFECT products as an example:
Crowd |
60 capsules |
30 ml |
dosage |
0.5 mg melatonin per capsule |
0.5 mg melatonin in 4 sprays |
Addition |
300 mg magnesium for muscle relaxation |
Peppermint flavor |
Recommended intake |
2 capsules 60 minutes before bedtime |
4 - 8 sprays 30 minutes before bedtime |
BRAINEFFECT SLEEP capsules and SLEEP SPRAY with melatonin can be dosed according to your personal needs and, according to studies, contain the best concentration of melatonin for high-quality sleep.
5.2 Melatonin in Food: Why Pistachios Are Not the Solution
Melatonin is found in only a few foods , such as pistachios and cherries. However, you would need to eat about 62 pistachios to get the recommended amount of 1g of melatonin .
Furthermore, the study situation is not clear: For example, pistachios were examined by the Federal Office of Consumer Protection and Food Safety (BVL) in the course of legal proceedings. The BVL examined the foods in question and found no melatonin content. [7]
The precursor to melatonin, L-tryptophan, can be absorbed through numerous foods such as whole grain products and subsequently synthesized into melatonin. Therefore, make sure to include L-tryptophan-containing foods in your diet.
5.3 Melatonin vs. sleeping pills: What's the difference?
Synthetic sleep aids work by slowing brain activity, targeting the same receptors as gamma-aminobutyric acid (GABA) . There, they slow down your autonomic nervous system, helping you fall asleep more easily. Because you quickly become accustomed to them, your body reduces its own GABA production, and the risk of addiction can quickly develop.
The good thing about taking melatonin : If you only take a small amount of melatonin (up to 1 mg per night), you shouldn't expect any side effects or addiction . However, if you take it at the wrong time or if you take too high a dose, the melatonin can have the opposite effect, and you'll have trouble falling asleep because your sleep cycle is shifted.
6. Is melatonin suitable for long-term use?
Melatonin is suitable for long-term use, as there is no known habituation effect . You can also adjust the dosage as needed, use it flexibly, and adapt it to your needs.
7. Conclusion
Melatonin, the most important sleep hormone, regulates your sleep-wake cycle and determines how well you fall asleep. It is synthesized in your body from the amino acid L-tryptophan , which you can get through food.
The hormone is released as soon as darkness falls. You can also take melatonin as a dietary supplement in the form of sprays or capsules to help your body fall asleep.
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8. Sources
[1] Harvard Health Publishing (2009) Harvard Mental Health Letter. Sleep and mental health. [ https://www.health.harvard.edu/newsletter_article/Sleep-and-mental-health ]
[2] Alhola, P.; Polo-Kantola, P. (2007) Neuropsychatric Disease and Treatment, Vol. 3, Issue 5, p. 553-567. Sleep deprivation: Impact on cognitive performance. [ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292 /]
[3] Zagajewski, J.; Drozdowicz, D.; Brzozowska, I. (2012) Journal of physiology and pharmacology, Vol. 63, Issue 6, p. 613-621. Conversion L-tryptophan to melatonin in the gastrointestinal tract: the new high performance liquid chromatography method enabling simultaneous determination of six metabolites of L-tryptophan by native fluorescence and UV-VIS detection. [ https://www.ncbi.nlm.nih.gov/pubmed/23388477 ]
[4] Harvard Health Publishing (2012) Harvard Mental Health Letter. Blue light has a dark side. [ https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side ]
[5] Chen, C.-Q.; Fichna, J. (2011) World Journal of Gasteroenterology. Vol.17, Issue 34, p. 3888-3898. Distribution, function and physiological role of melatonin in the lower gut. [ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198018/ ]
[6] Brzezinski, A.; Vangel, M. et al. (2005) Sleeo Medicine Reviews, Vol. 9, Issue 1, p. 41-50. Effects of exogenous melatonin on sleeo: a meta-analysis. [ https://www.sciencedirect.com/science/article/abs/pii/S1087079204000607?via%3Dihub ]
[7] Federal Office of Consumer Protection and Food Safety (2018). BVL court proceedings on melatonin-containing products – distinction between food and medicinal products. [ https://www.bvl.bund.de/DE/01_Lebensmittel/04_AntragstellerUnternehmen/13_FAQs/FAQ_Melatonin/FAQ_Melatonin_node.html ], accessed on August 20, 2019
