Melatonin facts for kids

Melatonin

C₁₃H₁₆N₂O₂

Melatonin is a natural hormone that helps regulate sleep. It's like a tiny conductor in your brain, guiding your body towards bedtime and ensuring you get a good night's rest.

What is melatonin?

Melatonin is a hormone primarily produced by the pineal gland, a small gland located in the brain. Think of the pineal gland as a tiny light switch operator. When it gets dark, this operator flips the switch, and the pineal gland starts producing melatonin.

How does melatonin work?

Melatonin works by signaling to your brain and body that it's time to sleep. It doesn't force you to sleep, but it creates a calm and relaxed state, making it easier to drift off. Here's a simple breakdown:

• Darkness signals melatonin production: When the sun goes down and darkness falls, your eyes send a message to your brain.
• Pineal gland activates: The brain then tells the pineal gland to start producing melatonin.
• Melatonin levels rise: As melatonin levels increase in your bloodstream, you start feeling sleepy.
• Body temperature drops: Melatonin also helps lower your body temperature, which is a natural part of preparing for sleep.
• Sleep onset: With the combination of relaxation and lowered body temperature, you're ready to fall asleep!
• Light signals melatonin production to stop: When the sun comes up, your eyes send a message to your brain.
• Pineal gland deactivates: The brain then tells the pineal gland to stop producing melatonin.
• Melatonin levels fall: As melatonin levels decrease in your bloodstream, you start feeling awake.

Melatonin and the sleep-wake cycle

Melatonin plays a crucial role in regulating the sleep-wake cycle, also known as the circadian rhythm. This is your body's natural internal clock that tells you when to sleep and when to wake up. Melatonin helps keep this clock running smoothly.

Factors affecting melatonin production

Several factors can influence how much melatonin your body produces:

• Light exposure: Light is the biggest factor. Bright light, especially blue light from screens (phones, tablets, computers), can suppress melatonin production, making it harder to fall asleep.
• Age: Melatonin production tends to decrease as we get older.
• Time of year: During the shorter days of winter, some people may produce more melatonin, leading to feelings of sleepiness or even seasonal affective disorder (SAD).
• Medical conditions: Certain medical conditions and medications can affect melatonin levels.

Melatonin supplements

Melatonin is also available as a supplement in the form of pills, gummies, or liquids. These supplements can be helpful in certain situations, such as:

• Jet lag: Traveling across time zones can disrupt your sleep-wake cycle. Melatonin supplements can help reset your internal clock.
• Shift work: People who work night shifts may have difficulty sleeping during the day. Melatonin can help regulate their sleep schedule.
• Delayed sleep phase syndrome: This condition makes it difficult to fall asleep at a normal bedtime. Melatonin can help shift the sleep schedule earlier.
• Insomnia: Some people with insomnia (difficulty falling or staying asleep) may find melatonin supplements helpful.

Always talk to a doctor before giving melatonin supplements to your child.

Tips for promoting natural melatonin production

Instead of relying solely on melatonin supplements, there are several things you can do to promote your child's natural melatonin production:

• Establish a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing bedtime routine: This could include taking a warm bath, reading a book, or listening to calming music.
• Make the bedroom dark, quiet, and cool: These conditions are ideal for sleep.
• Limit screen time before bed: The blue light from screens can interfere with melatonin production. Aim to turn off screens at least an hour before bedtime.
• Get regular exercise: Physical activity can improve sleep, but avoid exercising too close to bedtime.
• Ensure a healthy diet: A balanced diet can support healthy sleep patterns.
• Get sunlight exposure during the day: Sunlight helps regulate the sleep-wake cycle.

Fun facts about melatonin

• Melatonin is found in some foods, such as cherries, grapes, and tomatoes.
• It is also produced by plants and animals.
• Melatonin was first discovered in 1958 by Dr. Aaron Lerner.
• It is sometimes called the "hormone of darkness" because it is produced in response to darkness.
• Melatonin is involved in many other bodily functions besides sleep, including immune function and antioxidant activity.

Images for kids

• 

  Overview of melatonin biosynthesis

• 

  Mechanism of melatonin biosynthesis.

See also

In Spanish: Melatonina para niños