Melatonin as a Sleep Aid: Your Natural Sleep Inducer

When our eyes grow heavy and our body slowly begins to rest, one hormone in particular is in full swing - melatonin. A restful sleep is essential for our health. 

Melatonin is a hormone produced by the body, which is primarily formed in the pineal gland. This occurs through the conversion of the neurotransmitter serotonin. This messenger substance is significantly responsible for our internal clock and regulates when we become tired and wake up again.

Melatonin is therefore largely responsible for maintaining our biorhythm, i.e., our internal clock, because the melatonin concentration in the blood tells our body when it is day and when it is night.

Since melatonin is directly related to sunlight exposure, melatonin levels tend to be higher in winter due to the shorter days. This often results in increased sleepiness, which is also known as "winter depression." 

Infants produce very little melatonin, while children between the ages of three and four have the highest concentration of melatonin. From adolescence onwards, melatonin production decreases continuously until, in old age, there is practically no detectable difference in concentration in the blood between day and night. This has a significant influence on insomnia in the elderly.

Furthermore, melatonin is also a so-called antioxidant, i.e., a free radical scavenger. Therefore, the hormone is said to have life-extending, skin-rejuvenating, and cell-protecting properties. It is also said to prevent Alzheimer's and reduce the side effects of chemotherapy. However, this has not been definitively confirmed.

Toward evening, the small pineal gland begins to filter the serotonin produced during the day out of the blood. Through chemical processes, it changes the molecules of the hormone and forms melatonin from them, which is then released into our blood. Darkness promotes the synthesis and release of the sleep hormone, while light restricts it. ² ³

Therefore, it depends very much on the eyes how much melatonin is produced. When sunlight hits the retina, the production of melatonin is suppressed. In the dark, however, the release of the hormone is stimulated. This is how the body recognizes that it is time to rest.

The pineal gland produces 12 times more melatonin in the brain when it gets dark. As a result, our energy consumption is reduced, body temperature and blood pressure drop, and we become sleepy.

Furthermore, the increased melatonin concentration supports our immune system and sexual hormones are released. Especially the deep sleep phase is said to be initiated by melatonin.⁴ The highest concentration of the hormone can be detected in the blood around 3 a.m. 

The stress hormone cortisol is the natural antagonist of the sleep hormone melatonin. Early in the morning, cortisol begins its work, activates physical functions, thereby waking up our organism, and in the ideal case, we start the day fresh and capable of performing. 

When the three hormones serotonin, melatonin, and cortisol work together healthily, the cortisol level in the body drops again in the evening, the melatonin level rises, and we relax and settle down to rest. 

Regardless of the effects described so far, melatonin is also considered a kind of anti-aging agent. Because it neutralizes free radicals due to its antioxidant properties, which would otherwise damage cells and cause faster cell aging, the hormone is credited with a skin-rejuvenating effect.

The human hormone balance can quickly get out of equilibrium. There are a variety of factors that can lead to a deficiency or excess of melatonin in the body.

Age is a major cause of melatonin deficiencies. Young children are often able to fall asleep and stay asleep better at night due to higher melatonin production. Since the pineal gland produces less and less melatonin as we age, older people often suffer from sleep problems. Of course, you cannot make a blanket statement here, but it should definitely be considered as a possible cause.

For people who work in shifts, the day-night rhythm often gets out of balance, which has a strong influence on melatonin production. The same happens in the short term when we travel through different time zones, as the time difference confuses our internal clock. The result is the well-known jet lag.

As a side effect or primary effect, some medications influence melatonin production. Certain antidepressants and antibiotics, as well as methylphenidate, beta-blockers, and oral contraceptives, for example, can therefore impair a good night's sleep.

When we use our smartphones before going to bed, we often struggle to fall asleep afterward. This is due to artificial light and its blue light component. Electromagnetic radiation in general also has negative effects on melatonin release and reduces sleep quality. For this reason, you should avoid digital devices like smartphones, televisions, and PCs in your bedroom entirely.

In the text above, we explained that cortisol is the natural antagonist of melatonin. The hormone cortisol is boosted by chronic stress, causing cortisol levels to remain permanently too high. As a direct result, melatonin cannot be released in the necessary amounts, and we cannot settle down in the evening.

During the day, we produce serotonin, which is converted into melatonin in the pineal gland in the evening. If we have too little serotonin in our body, consequently, not enough melatonin can be produced.

During menopause, women undergo major hormonal changes. Alongside hormones like estrogen, the concentration of melatonin in the blood also changes. Due to decreased production, sleep disorders are favored during menopause.

You have surely experienced it yourself, feeling tired and lacking drive during the winter months. The reason for this is the short days and the associated lack of light. Due to the increased darkness, more melatonin is produced even during the day, confusing our biological clock and making us tired during the day.

Therefore, it is highly recommended to make the best possible use of the few hours of daylight in autumn and winter. Through fresh air and walks, we can boost our serotonin production again in winter and bring our hormone balance back into equilibrium.

CBD can be part of your evening routine. Since melatonin and CBD can be combined, the body can relax and settle down even better during your evening ritual. The result of this combination is restful sleep and more inner peace.

There are now several products that combine both ingredients, giving you easy access to all their benefits. The best method for using CBD and melatonin is the oral version with an oil or spray.

For sleep problems, we recommend the hanfgeflüster 10% CBD sleep oil with melatonin and chamomile. These drops are a natural full-spectrum oil with a THC content of <0.2%.

The dosage of CBD-melatonin products depends on various factors such as weight, gender, and metabolism, which is why a general dosage recommendation is not possible. Since biology varies from person to person, there can be different reactions and tolerances when taking it. It is best to take a small number of drops orally, about 30 minutes before going to bed. Keep the product under your tongue for about 2-3 minutes so it can be optimally absorbed by the mucous membranes before you swallow it. You can then increase the dosage until you feel the desired effect.

Melatonin is essential for a healthy sleep. If we have too much or too little melatonin in our blood, our internal clock can quickly fall out of balance, which can lead to sleep problems. Studies show that CBD and melatonin can be used together and have the potential to contribute to healthy sleep. Melatonin can help to promote restful sleep and regulate the sleep-wake cycle.