Understanding Melatonin and Its Functions
Gain a comprehensive understanding of Melatonin, the "sleep hormone." Explore its vital functions in regulating your sleep-wake cycle, its role as an antioxidant, and how it impacts overall health beyond just sleep.
Written by Dr. Shaik Abdul Kalam
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 20th Aug, 2025
Introduction
Sleep is one of the most essential aspects of our health, yet many people struggle with getting enough rest. If you’ve ever had trouble falling asleep or staying asleep, you may have heard about melatonin—a natural hormone that plays a crucial role in regulating sleep. In this article, we’ll explore what melatonin is, how it works, and how you can support healthy melatonin levels for better sleep.
What is Melatonin?
Melatonin is a hormone produced by the pineal gland, a tiny gland in your brain. Often called the "sleep hormone," melatonin helps control your sleepwake cycle (circadian rhythm). Your body naturally produces more melatonin in the evening as it gets dark, signaling that it’s time to sleep. Conversely, melatonin levels drop in the morning, helping you wake up feeling refreshed.
How Does Melatonin Work?
Melatonin production is influenced by light exposure:
Darkness triggers melatonin release – When the sun sets and light decreases, your brain gets the signal to produce melatonin, making you feel sleepy.
Light suppresses melatonin – Bright lights (especially blue light from screens) can interfere with melatonin production, making it harder to fall asleep.
This natural rhythm helps align your sleep with day and night, ensuring you get restful sleep when needed.
Why is Melatonin Important?
A wellregulated melatonin cycle is essential for:
Falling asleep faster
Staying asleep through the night
Improving sleep quality
Regulating mood and energy levels
When melatonin levels are disrupted, you may experience:
Insomnia (difficulty sleeping)
Frequent nighttime awakenings
Daytime fatigue
Jet lag (when traveling across time zones)
What Affects Melatonin Levels?
Several factors can interfere with your body’s natural melatonin production:
1. Exposure to Artificial Light
Blue light from phones, laptops, and TVs can trick your brain into thinking it’s still daytime, delaying melatonin release.
2. Irregular Sleep Schedule
Going to bed at different times each night can confuse your internal clock.
3. Stress and Anxiety
High stress levels can suppress melatonin production.
4. Age
Melatonin production decreases with age, which is why older adults often experience sleep problems.
5. Caffeine and Alcohol
Consuming caffeine late in the day or alcohol before bed can disrupt sleep patterns.
How to Boost Melatonin Naturally
If you struggle with sleep, try these natural ways to support melatonin production:
Limit Screen Time Before Bed
Avoid phones, TVs, and laptops at least 12 hours before bedtime.
Use night mode or blue light filters if you must use screens.
Maintain a Consistent Sleep Schedule
Go to bed and wake up at the same time every day (even on weekends).
Create a Sleep Friendly Environment
Keep your bedroom dark, cool, and quiet.
Consider using blackout curtains or a sleep mask.
Get Sunlight During the Day
Exposure to natural light in the morning helps regulate melatonin production at night.
Eat Melatonin-Rich Foods
Some foods naturally contain melatonin or its precursors:
Cherries
Walnuts
Bananas
Oats
Milk
Reduce Stress Before Bed
Try relaxation techniques like deep breathing, meditation, or gentle yoga.
Consult Top Specialists for Personalised Tips
When to Consider Melatonin Supplements?
If lifestyle changes aren’t enough, melatonin supplements may help in certain cases:
Jet lag (when traveling across time zones)
Shift work sleep disorder (for people working night shifts)
Mild insomnia (shortterm use)
However, melatonin supplements are not a long-term solution for chronic sleep problems. Always consult a doctor before starting any supplement, especially if you have:
Existing medical conditions
Take other medications
Are pregnant or breastfeeding
When to See a Doctor?
If you consistently struggle with sleep despite making lifestyle changes, it’s best to consult a healthcare professional. Chronic insomnia or sleep disturbances could be linked to underlying conditions like:
Sleep apnea
Anxiety or depression
Thyroid disorders
If you need expert advice, you can book a consultation with a sleep specialist through Apollo 24|7. They can help diagnose any sleep-related issues and recommend personalized treatment options.
Final Thoughts
Melatonin is a vital hormone that helps regulate your sleepwake cycle. By understanding how it works and making small adjustments to your daily routine, you can improve your sleep naturally. Remember, good sleep is not a luxury—it’s a necessity for overall health and well-being.
If you’re still struggling with sleep, don’t hesitate to seek professional help. Apollo 24|7 offers convenient consultations with sleep experts who can guide you toward better rest.
Wishing you peaceful nights and energized days!
Consult Top Specialists
Consult Top Specialists for Personalised Tips
Dr. Rajib Ghose
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General Physician/ Internal Medicine Specialist
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Consult Top Specialists
Dr. Rajib Ghose
General Practitioner
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Swathi Reddy Perugu
General Physician/ Internal Medicine Specialist
7 Years • MBBS, MD (General Medicine)
Hyderabad
Health plus, Hyderabad
Dr. Mohamed Azeem
General Physician/ Internal Medicine Specialist
2 Years • MBBS,MD(Internal Medicine) CCEBDM
Karaikudi
Apollo Hospitals Karaikudi, Karaikudi
Dr. Sandhya Chandel
General Physician/ Internal Medicine Specialist
16 Years • MBBS, MD (Int. Med.), IDCCM
Bilaspur
Apollo Hospitals Seepat Road, Bilaspur
(125+ Patients)
Dr. Paras Gangwal
General Physician/ Internal Medicine Specialist
28 Years • MBBS,MD General Medicine
Delhi
Dr Paras Gangwal Clinic, Delhi
