The Important Role of Melatonin in the Human Sleep Cycle

Sleep: what do you know about it? Most people know that it's important, that it's something we have to do every day in order to stay healthy, and that most of us don't get enough of it. But beyond that, most people are in the dark (pun intended) about exactly what sleep is, how it helps us stay healthy, and the consequences of not getting enough.

So what does Melatonin have to do with your sleep cycle? Quite a lot, actually. Without the timely and sufficient release of melatonin at bedtime, the lack of quality rest can cause all sorts of problems. Some of these include sleep deprivation, weight gain, and even reduced cognitive function. Below, we'll tell you all about this important sleep hormone, help you figure out whether you're getting enough of it, and tell you how to get more if you happen to be deficient.

Melatonin 101: The Sleep Hormone

The body is a complex biological machine; as such, there are thousands of different processes going on at any given moment. Preparing for your nightly rest is no exception. Melatonin release is one of the most important processes that happens after the sun goes down, and it's specifically triggered by low light levels associated with the twilight hours of the day.

The pineal gland, a close cousin of the pituitary, is responsible for the production and release of melatonin whenever your body senses that it's time to prepare for sleep. But when you expose yourself to bright lights at night, stress, abnormal sleep patterns, or simply don't get enough natural light exposure during the day, melatonin production is reduced. When this happens, symptoms of wakefulness, insomnia, and even oxidative stress become rampant. Without enough melatonin, you'll be more vulnerable to depression, seasonal affective disorder, and your pain sensitivity will be higher. In the case of certain cancers, having too little melatonin in your body can speed up tumor growth and increase the lethality of the disease.

Obviously, not getting enough melatonin is a pretty big problem. But there are plenty of steps you can take to help your body produce more melatonin - naturally - and get your sleep pattern back on track.

How to Get More Melatonin

With a few simple lifestyle changes, you can help your body produce more melatonin by:

• Spending more time outside during the day
• Limiting your exposure to bright lights (especially from electronics) after 9:00 PM
• Practicing mindfulness exercises in order to reduce stress levels
• Wearing a sleep mask or installing blackout curtains to keep your bedroom dark

If any of these lifestyle changes are difficult or impossible for you, don't worry. Study after study shows that supplementing your mild sleeplessness with exogenous (meaning "from outside the body") melatonin is an effective way to help you get the necessary amount of this essential sleep hormone. That's why the Avinol PM formula contains generous - yet safe - levels of melatonin. It also incorporates natural calming herbs and botanicals, like passion flower, valerian root, and chamomile for added effectiveness. If you're struggling to get to sleep at night, and you think a shortage of melatonin might be to blame, then you should give Avinol PM a try.