This hormone is produced by the body itself, it is also found in some foods, and there are also special medicines and supplements. Melatonin is secreted by the pineal gland. Under the influence of sunlight, the amino acid tryptophan and serotonin are formed, which are converted into melatonin at night, enter the spinal fluid and then into the blood. Therefore, in order for this action to be carried out in the body, it is necessary to be outside in the sunlight for half an hour to an hour. 70% of melatonin is secreted at night and is better secreted in the dark. The period of active release is from 8 in the evening to 4 in the morning, and it is believed that taking a nap at this time is an opportunity to increase this hormone. To take advantage of this opportunity, go to bed before 12 o'clock in the evening and work after 12 o'clock if necessary, use dim light, do not lack sleep, get used to sleeping in dark conditions without any light when sleeping, use a black eye mask for sleep when it is not possible, and if you wake up at night, instead of normal light dim night lights should be used. This hormone plays a very important role in the health of the body, such as slowing down aging, ensuring the active functioning of the lymph nodes, promoting the release of other hormones, restoring brain tissue, improving the functioning of the cardiovascular system, preventing strokes, and supporting the immune system. It is important to remember that sleeping more does not mean more melatonin will be produced.
Also, it is amazing that people in the past knew all this about the folk proverb "early to bed and early to rise". The hormone melatonin stops being secreted when alcohol, tobacco, and caffeine are consumed, and as the secretion decreases with age, the elderly suffer from insomnia. Foods that contain melatonin: pumpkin, walnuts, almonds, sesame seeds, cheese, lean meats, eggs, milk, bananas, apricots, sunflower seeds, red bell peppers, cabbage, oats.