Why Sleep Matters: Melatonin, natural cycles and dangers of sleep deficiency
Every individual must understand the importance of melatonin, the time when it is generated
By Neelambaran A Published on 18 Jan 2025 8:01 AM ISTRepresentational Image.
Hyderabad: Melatonin is an important hormone primarily produced by the pineal gland in the brain. Commonly called the āsleep hormoneā or ādarkness hormoneā, its production is closely linked to the circadian rhythm, the internal clock that regulates the sleep-wake cycle of human beings.
Every individual must understand the importance of melatonin, the time when it is generated, the necessity of sleeping on time, problems of sleeplessness and how constant usage of sleep medication can impact the body.
When and how does melatonin generation begin in humans?
Dr Ramesh P, a neurologist at Gemcare Paulomin Hospital, Hyderabad said, āThe production of melatonin starts when the child is 6 months old. The production peaks between 8 and 10 years and declines by the age of 45 and reduces below 10 per cent of its peak volume by the age of 70.ā
What is the role of melatonin in ensuring sleep?
Melatonin production, in response to darkness, is crucial in ensuring the sleep-wake cycle of individuals. The generation starts as natural light diminishes, peaks during darkness and reduces by early morning.
āThe production of melatonin begins at 8 pm, while the generation peaks between 12 am and 3 am. We advise people to reduce screen time and sleep during this time to ensure the sleep-wake cycle is not disrupted,ā Dr Ramesh said.
By staying awake beyond the natural bedtime, melatonin production is disrupted in several ways. However, modern lifestyle habits, particularly exposure to artificial light, especially blue light from electronic devices, can suppress melatonin production.
Impact of reduced melatonin production
The disruption of natural melatonin production can create a cascade of negative effects, including difficulty in falling asleep, reduced sleep quality and feeling less refreshed upon waking.
Over time, chronic disruption of melatonin production can lead to more serious consequences, including increased risk of various health issues such as metabolic disorders, cardiovascular problems and even some types of cancer.
āWhen people donāt follow the natural sleep-wake cycle, there are possibilities of developing circadian rhythm sleep disorders (CRSDs),ā Dr Ramesh added.
Experts caution over external treatment for sleep disorders
With changes in lifestyle and night shifts taking over in modern and traditional industries, the possibilities of developing CSRDs are high. People resort to taking pills when they are unable to manage the problem. However, experts advise caution on the over-dependence of medications and their impact.
Dr Ramesh explained the conditions for using medications for sleep, the dosage and duration.
āMelatonin in oral forms can be prescribed to those affected by these conditions. The medication can be provided for immediate and prolonged relief. We usually prescribe 3 to 10 mg for 4 to 6 weeks,ā he said.
Prolonged usage of medication can also bring side effects including nightmares, daytime drowsiness, mild headache and dizziness.
āPeople have to change their lifestyle to ensure their sleep cycle is maintained, even though medication can help a bit,ā Dr Ramesh said.
Importance of healthy melatonin production
Experts urge for consistent sleep patterns and for creating an environment suitable for natural melatonin production.
The important steps include maintaining regular sleep and wake times, reducing exposure to artificial light in the evenings, particularly from electronic devices, avoiding caffeine and alcohol during bedtime, creating a dark sleeping environment and getting adequate exposure to natural daylight during the day.