A natural remedy for insomnia – how does melatonin work?

Melatonin – how does it affect sleep?

Melatonin has a sleep-inducing effect and regulates the circadian rhythm. It significantly reduces the time it takes to fall asleep, prolongs rest and improves its quality. It reduces the number of awakenings during the night. It is widely believed that melatonin makes it easier to fall asleep - this is true, but only partially. What does this mean? The hormone "only" informs the body that it is time to sleep, or in other words, the right level of melatonin makes a person feel sleepy.

This makes a lot of sense – as experts argue, the treatment of insomnia should be based on restoring the natural mechanisms of sleep regulation. All this means that melatonin is used not only for sleep problems, but also for blindness and circadian rhythm disorders (caused, for example, by poor sleep hygiene, shift work or travel across different time zones).

Melatonin – properties

Melatonin is known for its positive effect on sleep, but its properties go far beyond that. It has a protective effect resulting from its immunomodulatory, antioxidant (it scavenges free radicals with an efficacy similar to vitamins C and E) and anti-inflammatory activity. It protects against infections, supports the cardiovascular system, has neuroprotective properties and affects bone tissue.

Although the mechanism and spectrum of action of melatonin are not yet fully understood, scientists are already considering the importance of the substance in slowing down the development of many diseases, such as:

• gastrointestinal disorders (ulcers, reflux, irritable bowel syndrome)
• cancer (especially oestrogen-dependent)
• psychiatric and neurological disorders

Melatonin – application

Melatonin is used in cases of sleep disorders of various aetiologies and varying degrees of severity - from short and harmless episodes to physiological disorders of sleep hormone production. The substance is also used in people affected by delayed sleep phase syndrome or senile insomnia.

Melatonin naturally regulates the sleep-wake cycle. Unlike medications, it is not addictive, does not alter psychomotor performance, does not have a strong sedative effect, and does not cause nervous system disorders. It can be used for long periods of time – it is safe and has virtually no side effects.

Insomnia is a problem that is constantly growing – it already affects 10% of people worldwide, and the number is still rising. Unfortunately, it is impossible to avoid all risk factors. Long-term sleep problems reduce the quality of life and perpetuate negative mechanisms that only exacerbate the dysfunction. Specialists emphasise the importance of an appropriate and rapid response. Melatonin is the obvious choice, as it supports normal sleep patterns, quantity and quality – safely and in harmony with the human body.

During sleep, many important processes take place that affect the functioning of the entire body. Adequate rest regenerates, is fundamental to the nervous system, and is responsible for energy levels and motivation. Just one sleepless night can reduce mental and physical performance. However, the real problem arises when sleep disorders become chronic, hindering functioning. How to recognise and combat insomnia?

Insomnia – what is it?

Although insomnia can be defined in several ways, it is most often described as a subjective feeling of poor sleep quality that impairs functioning during the day. To be considered a serious dysfunction, it must last for a sufficiently long period of time - at least 4 weeks. The problem is very complex, and specialists distinguish four clinical forms of insomnia:

• difficulty falling asleep – prolonged waiting for sleep (from 20 minutes to several hours)
• lack of sleep continuity – awakenings lasting longer than 15 minutes
• early awakening (with an inability to fall back asleep) – usually occurs after 3-4 hours of sleep
• poor sleep quality – the length of rest is normal, but fatigue is felt upon waking up

Insomnia can occur on its own, appearing without any apparent cause (primary insomnia), but it can also be the result of a somatic or mental illness (secondary insomnia).  

Insomnia - causes

There are many causes of insomnia, but most often it is the result of several closely related factors. They are divided into three groups:

• predisposing factors - susceptibility to insomnia, which has a biological basis (age, personality traits, disrupted circadian rhythm, family history)
• triggering factors - causes that disrupt sleep (environmental, medical, drug-related)
• perpetuating factors – behavioural changes caused by insomnia (irregular sleep times, increased stress and anxiety making it difficult to fall asleep)

The risk of insomnia increases with age, while the need for sleep decreases, which makes diagnosis much more difficult.

Insomnia in terms of duration

Insomnia is often classified according to the duration of the dysfunction:

• occasional (up to several days) - occurs suddenly, without a specific cause
• short-term (up to 1 month) - usually associated with a triggering factor (e.g. high stress or pain)
• chronic (more than 1 month) - most often occurs with an illness, e.g. depression

Although even short episodes of insomnia can disrupt daily life, a longer period has serious consequences for physical and mental health.

Insomnia - symptoms

The symptoms of insomnia are clearly defined and do not usually pose a diagnostic problem. They occur individually or in combination (in any configuration). The most commonly used criteria include:

• difficulty falling asleep
• irregular sleep
• lack of sleep continuity
• poor sleep quality

Insomnia can be said to occur when sleep problems arise despite adequate conditions and opportunities for rest.

Insomnia – effects

Insomnia is a serious dysfunction that causes a number of negative consequences which not only reduce well-being, but can also interfere with normal functioning. These include:

• fatigue and drowsiness
• concentration and/or memory disorders
• problems with social and/or professional functioning
• irritability
• decreased energy
• feelings of tension and stress
• headaches
• impaired immune system activity (decreased white blood cell count)

Long-term sleep deprivation (less than 6 hours per night) is associated with the risk of developing chronic diseases and can also lead to premature death.