Only with sufficient, restful sleep will you have the strength to achieve all your goals. If you're unable to reach the necessary level of your sleep hormone due to a melatonin deficiency, it can hinder your long-term success. Read all about how to recognize and correct a melatonin deficiency here.
Table of contents
BRAINEFFECT HACK : You can quickly solve problems falling asleep due to a melatonin deficiency by using performance food such as our practical SLEEP capsules or the handy SLEEP SPRAY with melatonin for on the go.
1. How do you recognize a melatonin deficiency?
Sleep is one of the most important factors when it comes to improving your performance and concentration . Your sleep is heavily dependent on your sleep hormonemelatonin .
If there is a deficiency here, then signs of restlessness [1] [2], a poor stress response , insomnia and waking up too early in the morning can be the result.
2. What are the possible causes of melatonin deficiency?
There can be individual reasons why your melatonin levels aren't at the level you need for a restful night. However, the imbalance can often be traced back to your lifestyle . Below, you'll learn what you can do to prevent a melatonin deficiency from developing in the first place.
Are certain groups of people particularly affected by melatonin deficiency?
The causes of melatonin deficiency can vary. The following factors may play a role:
Blue light in the evening [4]: Artificial light with a high blue light content (460-480 nm wavelength) reduces the release of melatonin. Light from smartphones, computers, and televisions in particular can therefore contribute to a melatonin deficiency.
Time change/ jet lag [3]: Flying across different time zones or even the annual change from daylight saving time to winter time can disrupt your circadian rhythm. Melatonin production is only slowly resynchronized and adjusted to the new time.
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Shift work : The frequent change between different working hours (sometimes early, sometimes late) can throw your biorhythm off balance.
Caffeine : If you consume caffeinated beverages such as coffee, tea or energy drinks too late in the day, the caffeine they contain can impair the production of melatonin.
Caffeine has a half-life of about four hours (the time it takes your body to excrete 50 percent of the caffeine). Therefore, it's recommended to consume such beverages only in the morning.Alcohol: Alcohol has an adverse effect on your circadian rhythm. Alcohol also appears to make you more sensitive to external stimuli and leads to poorer sleep overall [5].
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Age: From the age of 40, your body only produces 60% of the amount of melatonin compared to adolescence.
BRAINEFFECT HACK : If you're having trouble falling asleep for any of the reasons mentioned above, melatonin supplements can help. That's why we offer melatonin with SLEEP in convenient capsule form or as a handy SLEEP SPRAY for on the go.
3. What symptoms can occur with a melatonin deficiency?
The symptoms of a melatonin deficiency can vary greatly and are often so unspecific that it is not immediately clear whether a deficiency or another cause is responsible.
In general, if you often feel restless and unrefreshed in the morning, this could be a sign of insufficient sleep, which could possibly be caused by a melatonin deficiency.
4. How can a melatonin deficiency be diagnosed?
Your melatonin levels can be determined through saliva tests . Your blood isn't necessary, which makes the testing quite relaxing.
Can a melatonin deficiency be detected with a test?
With the help of various testing protocols, you can determine whether you have a melatonin deficiency or whether you're within the normal range. You can also easily perform a melatonin test at home using various melatonin test kits .
The sample is then sent to a lab, and you can view the results online within a few days. This way, you can determine whether you actually have a melatonin deficiency.
Alternatively, if in doubt, you can of course consult a sleep medicine specialist to help you.
5. What effects can a melatonin deficiency have?
Melatonin is your sleep hormone. Accordingly, the symptoms of a melatonin deficiency are primarily related to your sleep and fatigue. Typical consequences of a melatonin deficiency could include:
- Concentration problems and brain fog
- Daytime fatigue
- Reduced or no ability to drive on the road
- Chronic fatigue
BRAINEFFECT HACK : With our SLEEP capsules and SLEEP SPRAY you can easily supply yourself with melatonin and thus shorten the time it takes to fall asleep.
6. How to remedy melatonin deficiency
One thing to note: You can't just take a healthy lifestyle like a supplement and then everything will be fine. While melatonin supplements can support you, they are no substitute for restful sleep and should therefore be combined with good sleep hygiene .
If you maintain a balanced, conscious and healthy lifestyle and have a relaxed relationship with stress, you will rarely encounter a melatonin deficiency.
Since everyday life isn't always perfect, here are a few valuable tips for healthy sleep hygiene:
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Avoid artificial light after sunset by installing a blue-blocking app on your smartphone, such as Twilight for Android and Night Shift for iPhone. The F.Lux app is suitable for computers. The best way to protect yourself in the evening, however, is with blue-blocking glasses.
Your bedroom should be prepared for an undisturbed night. Fresh, cool air helps you sleep optimally. Dark curtains block out the bright daylight in the morning, so you won't be woken up too early.
Regular bedtimes influence the synchronization of your circadian rhythm. Therefore, try to establish a routine that suits your needs.
End your workday with a short journal entry : What are you grateful for and why was it a great day? This will keep your motivation high and reduce stress.
Make falling asleep easier with SLEEP Melatonin capsules
Do you want to support your sleep in the evening , even if you don't actually have a melatonin deficiency? Thanks to SLEEP with Melatonin, you'll finally fall asleep faster.
1-2 capsules before bedtime can be enough to help you relax more quickly in the evening and be fit for all the tasks of the day in the morning.
SLEEP Melatonin Spray for your individual melatonin dosage
If capsules aren't for you, then SLEEP MELATONIN SPRAY is your best alternative. The spray is quickly absorbed through the oral mucosa.
Eight sprays correspond to the same dosage as two SLEEP capsules (1 mg melatonin). You can also adjust the spray dosage to your liking .
7. Conclusion
Your sleep depends on your sleep hormone melatonin. If you have too little of it, meaning you suffer from a melatonin deficiency, you may experience signs of restlessness and poor sleep.
Avoid artificial blue light in the evening, mentally close the workday and reduce alcohol in the evening to a minimum to support your sleep,
8. Sources
[1] Sun H.; Gusdon, AM et al. (2016) Current opinion in Lipidology. Vol. 27, No. 4, p. 408-413. Effects of melatonin on cardiovascular diseases: progress in the past year. [ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4947538/ ]
[2] Zukiswa, J.; Lecour, S. (2018) Frontiers in Physiology. Vol. 9, p. 528, Cardiovascular Benefits of Dietary Melatonin: A Myth or a Reality?. [ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5967231/ ]
[3] Erren, T.C.; Falaturi, P. (2010) Deutsches Ärzteblatt international. Vol. 107, No. 38, p. 657-662, Shift work and cancer: the evidence and the challenge. [ https://www.ncbi.nlm.nih.gov/pubmed/20953253 ]
[4] West, K.E.; Jablonski, BW (2011) Journal of applied physiology, Vol. 110, No. 3, p. 619-626, Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans. [ https://www.physiology.org/doi/full/10.1152/japplphysiol.01413.2009 ]
[5] Udoh US.; Valcin, YES. et al. (2015) Biomolecules, Vol. 5, No. 4, p. 2504-2537, The Molecular Circadian Clock and Alcohol-Induced Liver Injury. [ https://www.mdpi.com/2218-273X/5/4/2504 ]
