The melatonin effect – and how it helps us get to sleep

Melatonin is mainly produced in the pea-sized pineal gland in the brain from two important ‘ingredients’: the happiness hormone serotonin and darkness. As dusk falls, melatonin levels in the blood begin to rise, reaching their peak around three o'clock in the morning. When it gets dark, the body converts serotonin into the sleep hormone melatonin, which helps us to relax. During daylight hours, however, melatonin production is almost completely stopped.

In the early hours of the morning, melatonin's natural ‘counterpart’, the stress hormone cortisol, takes control and initiates the waking process. Cortisol actively prepares us for the day by making us productive and activating us. Normally, cortisol levels drop again in the evening and melatonin takes over to help us fall asleep. However, chronic stress causes cortisol levels to remain too high even late at night, disrupting the delicate hormonal balance. Cortisol inhibits melatonin, preventing the body from properly resting – so it's no wonder that people who are constantly stressed often struggle with sleep problems.

Soaking Up Sun and Daylight
During the day, natural sunlight and daylight stimulate the production of the “wakefulness hormone” serotonin. Widely known as the happiness hormone, serotonin not only keeps you alert but also lifts your mood, enhances your well-being, and boosts your energy. At the same time, serotonin serves as a precursor to melatonin, the hormone responsible for sleep. This is why scientists believe that people who spend more time outdoors soaking up sunlight – and thereby increasing their serotonin production – tend to sleep better at night.

Turning on the Lights During the Day
Light plays a central role in regulating our day-night rhythm. If we don’t get enough light during the day, our internal clock can easily get out of sync. That’s why it’s so important to get plenty of natural daylight. It not only gives you an energizing boost, but also promotes the production of serotonin – the precursor of melatonin – which is essential for maintaining a healthy sleep rhythm.

Avoiding Light Before Bedtime
Bright and energetic lighting is great during the day, but in the evening, it’s time for darkness to ensure the best possible sleep. Even small light sources, like an LED alarm clock or the distant glow of a streetlamp, can interfere with the production of melatonin – the hormone that helps you wind down. Blue light from smartphones, tablets, and similar devices can be particularly disruptive in the hours before bedtime. If you don’t want to give up your devices, using a blue light filter or night mode can help prevent sleep disturbances. This way, you can relax properly in the evening.

Sleep Tip: Nutrients for a Restful Night
Many people combat minor sleep difficulties with a glass of plant-based milk and honey – a tried-and-true remedy for children. But adults can also benefit from the right nutritional support to ease into sleep. Specific supplements such as magnesium, which target the nervous system, can help you unwind more quickly and enjoy a more relaxed night. As a result, you not only fall asleep faster but also sleep more deeply and restfully.

Avoiding Stress
People who are still very active or stressed in the evening often struggle to fall asleep. The culprit is the stress hormone cortisol, which blocks melatonin production. That’s why your evening should focus on relaxation and winding down.

Support with Melatonin Supplements
The body’s natural hormone melatonin is now also available as a dietary supplement. When taken shortly before bedtime, 1 mg of melatonin can help reduce the time it takes to fall asleep.

Conclusion: Sometimes the body's melatonin levels aren't quite at the level needed for a restful night. The effects of melatonin can be influenced by many different factors, such as the time of day, age, or even your current lifestyle. Your sleep is influenced by various factors—from your sleeping environment and sleep hygiene to stress and your usual lifestyle. All of these factors can positively or negatively influence the effect of melatonin on your sleep.