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Melatonin – the essential ‘night tonic.’
By Tony Pearce RN.
Specialist Trichologist, National Trichology Services
Melatonin is a rarely discussed – or understood – hormone that is indispensable to our health and quality of life. Melatonin is a neuropeptide (form of amino acid) secreted principally by the pineal gland in the brain.
Melatonin’s role is to regulate circadian rhythm and induce sleep cycles. It also aids temperature regulation and some hormone cycles. Melatonin secretion is stimulated by darkness and having one’s eyes closed but not being asleep.
Humans produce highest levels of Melatonin in childhood – but levels tend to diminish with age.
Melatonin is regarded as the body’s most crucial anti-ageing hormone (Rebic: 2010); a powerful anti-oxidant, central to immune system integrity – particularly in the prevention of cancer in hormone sensitive tissue (Baratosy: 2010). Melatonin also exerts an analgesic (opioid-like) effect on the body in chronic pain or inflammatory disease states (Hertoghe: 2006) and helps overcome ‘jet lag’.
Melatonin positively influences the effects of our hormones; helping to raise Human Growth Hormone (HGH) and thyroid hormone levels (by increasing T4 – T3 conversion). Adequate levels of Melatonin play a crucial role in reducing disturbance of mood such as depression and anxiety.
Sleep deprivation or interference in natural circadian rhythm for sustained periods of time will severely impact on our health, immediate quality of life – and longevity. Accelerated ageing, hormonal and metabolic disturbance – such as diabetes, obesity, hypertension; lethargy, lowered immunity, body aches + pains, impaired mental function and hair loss are some of the problems that arise from sleep deprivation and its consequences.
The most restful recovery sleep is between the hours of 9pm to 1am – termed ‘Delta Phase’ (Hywood: 2009). ONE hour of sleep during this period is equal to TWO hours sleep after 1am. The body’s physical repair occurs from 9/10pm to 2am; immune system and psychological recovery happen between the hours of 2am-6am. Severe headaches and mood disorders may result from lack of sleep through these early morning hours (Rebic: 2010).
How to optimise Melatonin secretion:
- Develop a good sleep routine – aim to be in bed in a darkened room by 10pm.
- Avoid eating heavy (rich or fatty) meals before bedtime as Cortisol levels – which suppress Melatonin secretion – temporarily triple after eating.
- Avoid alcohol, cigarette smoking, caffeine or other stimulant drugs – alcohol and caffeine both inhibit/suppress Melatonin secretion.
- Avoid strenuous physical exercise or activities in the late afternoon or evening (particularly).
- Minimise evening exposure to Electromagnetic Radiation (EMR) – power lines, mobile telephones, blue-white fluorescent lighting, electrical appliances such as microwave ovens, televisions, computers, powered alarm clock/radios, personal music devices etc. It is said we are now exposed to more EMR in one DAY than those living 50-100 years ago were exposed to in one YEAR … Numerous studies show a direct correlation between EMR exposure and Melatonin suppression (Baratosy: 2010).
Foods that enhance Melatonin production:
Because Tryptophan is the precursor of Melatonin (i.e.: synthesised or ‘made from’) – foods which are naturally high in Tryptophan will aid the body’s exogenous Melatonin supply. Some of these foods are chicken, turkey, bananas and milk.
Supplements: certain supplements such as Fish Oils (EPA/DHA) exert Melatonin-like properties. St. John’s Wort can stimulate Melatonin secretion, whilst herbs such as Withania indirectly increase Melatonin by calming excessive Cortisol activity and help in overcoming insomnia.
Testing:
- Melatonin Profile via Salivary Assay is the most reliable method of testing. Due to its circadian rhythm, Melatonin should be collected around midnight (up til 2am) – in darkness – and then again the next morning upon rising (6am-8am). The midnight salivary Melatonin reference range is 10-40pg/mL; ‘target’ is 30pg/mL. Morning reference range is 1-3pg/mL (Healthscope Functional Laboratories: 2010).
- 24hr Urinary Excretion for 6-sulfatoxy-melatonin.
About the Author: Tony Pearce RN, WTS is a Specialist Trichologist of female hair loss + scalp problems. He is a Member of the World Trichology Society and Associate Member of the Australasian College of Nutritional + Environmental Medicine (ACNEM). Tony currently has three clinics in Sydney and one in Melbourne, Victoria. His offers an informational website + online consultation service at www.hairlossclinic.com.au.
© Copyright Anthony Pearce 2011
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