What Is Melatonin?
Melatonin is a natural hormone produced by the pineal gland (pineal body) in the brain. It regulates the circadian rhythm — our internal biological clock, signaling to the body when it is time to sleep. Melatonin production begins at dusk, peaks around 2–3 a.m., and decreases by morning.
📊 Melatonin Forms and Doses
| Form | Dose | Digestion Rate | Duration | Best Suited For |
|---|---|---|---|---|
| Immediate-release tablets | 0.3–10 mg | Fast (30–45 min.) | 4–6 hours | For sleep-onset problems |
| Prolonged-release | 1–5 mg | Slowly | 6–8 hours | For night awakenings |
| Liquid / spray | 0.5–3 mg | Very fast (15–20 min.) | 3–5 hours | For rapid sleep onset |
| Gummy candies (gummies) | 1–5 mg | Moderate (30–60 min.) | 4–6 hours | For those who dislike tablets |
| Transdermal (patch) | 3–5 mg | Slowly, steadily | 8–12 hours | Jet lag, shift work |
🎯 How to Take Melatonin: Golden Rules
- Less Is More: Start with 0.3–0.5 mg. Paradoxically, low doses are often more effective than high doses. Many products (3–10 mg) are too strong for most people.
- Timing Matters: Take it 30–60 min. before your desired bedtime. Melatonin taken too early or too late may be ineffective.
- Light Hygiene: For 1 hour after taking it, avoid bright light, especially blue light (screens). Light blocks melatonin’s action.
- Not Every Day: Do not use for longer than 1–2 months without a break. Long-term use may reduce natural melatonin production.
- Combine with Routine: Melatonin is most effective together with a consistent sleep routine (the same time every day).
🌿 Natural Ways to Increase Melatonin Production
☀️ Morning Light
10–15 min. of natural sunlight within the first hour after waking synchronizes the circadian rhythm and improves melatonin production in the evening.
📵 Limiting Screens
Blue light from phones, tablets, and computers suppresses melatonin production. Avoid screens 1–2 hours before sleep.
🍒 Foods with Melatonin
Cherries (especially sour cherries — tart cherries), walnuts, bananas, oats, tomatoes, and corn contain natural melatonin.
🌡️ Temperature
A bedroom temperature of 18–20°C is optimal for melatonin production. A warm bath before sleep paradoxically helps — the drop in body temperature after the bath signals sleep.
🏃 Melatonin and Sports
For athletes, melatonin is particularly beneficial for several reasons. Intense training increases oxidative stress, and melatonin is a powerful antioxidant. In addition, quality sleep is critical for recovery and growth hormone secretion.
Benefits of Melatonin for Athletes:
- Antioxidant: Protects muscle cells from oxidative stress after intense training
- Recovery: Improves sleep quality, and good sleep = faster recovery and muscle growth
- Growth Hormone: Melatonin indirectly stimulates growth hormone secretion during sleep
- Jet Lag: For travel to competitions in other time zones — melatonin helps adapt 50–70% faster
- Reducing Inflammation: Has anti-inflammatory properties, which helps after intense workouts
🔄 Melatonin Alternatives
If melatonin is not suitable or you want more natural alternatives:
| Alternative | Mechanism of Action | Dose |
|---|---|---|
| Magnesium Bisglycinate | Calms the nervous system, relaxes muscles | 300–400 mg before bedtime |
| Glycine | Lowers body temperature, improves sleep quality | 3–5 g before bed |
| Apigenin (chamomile extract) | Acts on GABA receptors, calms | 50–100 mg before bedtime |
| Magnesium threonate | Penetrates the brain, improves sleep architecture | 1–2 g (144–288 mg elemental Mg) |
| L-theanine | Alpha brain waves, relaxation without sedation | 200–400 mg before bedtime |