At a certain time in the evening, your body sends you signals to indicate that it is time to rest: heavy eyelids, repeated yawning, a slight drop in body temperature... There is no doubt about it, bedtime is approaching. But what orchestrates this winding down of the body? Is it simply a reflex, or is there a real internal clock?
Let's take a closer look at the role of melatonin, this key sleep molecule, to understand how it is produced, what can disrupt its action, and how to naturally promote its secretion.
Melatonin is a natural hormone, mainly synthesized by a small gland in the brain called the pineal gland (or epiphysis). It plays a central role in regulating our circadian rhythm, i.e., our internal biological clock that alternates between wakefulness and sleep over a 24-hour period.
Its production is closely linked to light: when light levels drop at the end of the day, melatonin secretion increases, signaling to the body that it is time to prepare for sleep.
Its concentration in the blood peaks between 3 and 4 a.m., then gradually decreases as daylight returns in the early morning.
This cyclical mechanism informs all organs of the transition from day to night, contributing to the natural synchronization of many biological functions.
Several factors can delay or slow down the natural secretion of melatonin, making it more difficult to fall asleep:
Exposure to artificial light, especially blue light from screens (phones, computers, TVs) in the evening
Jet lag associated with time zone travel
Seasonal changes or the switch to daylight saving time
Night work or shift work
The light perceived by our retina is transmitted directly to our main internal clock, located in a part of the brain called the hypothalamus. The information is then relayed to the epiphysis, the small structure responsible for secreting melatonin. So, when we are exposed to too much light in the evening, this system sends the following message:"It's still daylight, it's not time to sleep, so there's no need to start producing melatonin."
That's why it's sometimes difficult to fall asleep after an evening spent in front of a television, computer, or phone screen.
Good to know: Melatonin production naturally decreases with age, which may explain the increased frequency of sleep disorders in older people.
Sleep is not only orchestrated by melatonin, it is a symphony of chemical molecules:
Tryptophan, a precursor to serotonin, is an essential amino acid that our bodies cannot produce. It must therefore be obtained from food.
Understanding this hormonal interplay enables us to better identify why an unbalanced lifestyle or inappropriate habits can disrupt sleep.
The main role of melatonin is to promote sleep and synchronize the biological clock. But its functions do not stop there.
It is also involved in several physiological processes:
Its action is therefore comprehensive, closely linked to the body's major functions.
Our diet has a direct influence on the quality of our sleep. It is essential to eat the right foods throughout the day.
To achieve this, it is necessary to consume foods rich in tryptophan,which is an essential amino acid (cannot be synthesized by the body) that facilitates melatonin synthesis and promotes sleep.
Dielen nutritional complex for fast, long-lasting sleep
Laboratoire Dielen formulatedNutrissome® SP, an innovative nutritional complex for fast and lasting sleep.
Nutrissome® SP combines the Laboratory's patented bioactive marine peptides with L-tryptophan, melatonin, vitamins D3, B1, B2, B3, B5, B6, B9, B12, magnesium, and zinc.
The unique galenic form of theNutrissome® SP tablet allows nutrients to be released under the tongue for rapid sleep onset and continuous release for long-lasting sleep without waking up during the night.
