Optimize Your Sleep Naturally

Melatonin: The Circadian Rhythm Hormone

💤 Your Internal Biological Clock

Are you feeling these signals?

• Difficulty falling asleep despite fatigue
• Frequent night awakenings
• Feeling unrested upon waking
• Jet lag difficult to recover from
• Sleep rhythm disrupted by screens

Your natural melatonin production may be out of balance.

🔬 What We Know Scientifically

Melatonin is a natural hormone produced by your pineal gland, discovered in 1958 by Aaron Lerner. Here are the facts:

Main function:

• Regulation of the sleep-wake cycle (circadian rhythm)
• Biological signal of darkness for the organism
• Preparing the body for nighttime rest

Natural production:

• Increases in the evening (around 9 p.m.)
• Peak secretion between 2 a.m. and 4 a.m.
• Decreases with age (50% decrease after age 50)
• Disturbed by the blue light from screens

Validated scientific research:

• Over 25,000 studies published on PubMed
• Proven effectiveness for sleep disorders
• Recognized by the European Medicines Agency (EMA)
• Authorized as a food supplement in the EU

⏰ Your Documented Benefits

WEEK 1: Readjustment ✅ Easier falling asleep (delay reduced by 15-30 minutes) ✅ Reduction in night awakenings ✅ Improvement in subjective sleep quality

WEEK 2-4: Stabilization ✅ More regular circadian rhythm ✅ Accelerated jet lag recovery ✅ Deeper, more restorative sleep

Long-term use: ✅ Maintains a healthy sleep cycle ✅ Adapts to schedule changes ✅ Supports natural aging

🎯 Who Can Benefit from Melatonin?

👨💼 Night Workers & Staggered Hours

• Help with recovery after night shifts
• Facilitates adaptation to rotating schedules
• Improves the quality of daytime sleep

✈️ Frequent Travelers

• Reduction of jet lag
• Faster adaptation to new time zones
• Accelerated recovery from long flights

👴 Seniors (50 years and over)

• Compensation for the natural decline in production
• Improved sleep continuity
• Maintaining a stable circadian rhythm

💻 Evening Screen Users

• Counteracts the effect of blue light
• Facilitates the transition to sleep
• Improves digital sleep hygiene

🧬 How Does Melatonin Work?

Scientifically established mechanism of action:

1. Specific receptors in the brain (MT1 and MT2)
2. Drowsiness signal sent to the whole body
3. Decrease in body temperature (0.5°C)
4. Slowing down of brain activity preparing for sleep
5. Synchronization of the internal biological clock

Difference with sleeping pills:

• No demonstrated habituation
• Respects the natural architecture of sleep
• No hangover effect when you wake up
• Acts on the cause (circadian rhythm) rather than the symptom

💊 Responsible Use

Research recommended dosages:

• Sleep disturbances: 0.5 to 3 mg, 30 minutes before bedtime
• Jet lag: 0.5 to 5 mg depending on the study
• Start with the lowest effective dose

Important precautions:

• Consult a healthcare professional if problems persist.
• Avoid driving for 5 hours after taking
• Not recommended for pregnant and breastfeeding women
• Possible interactions with certain medications

Contraindications:

• Autoimmune diseases
• Bipolar disorder
• Epilepsy
• Known allergy to melatonin

🌙 Optimize Your Sleep Hygiene

In addition to melatonin:

Environment :

• Cool room (16-19°C)
• Total darkness or night mask
• Quality bedding
• Noise reduction

Habits:

• Regular bedtimes
• Stop using screens 1 hour before bedtime
• Avoid caffeine after 2 p.m.
• Physical activity during the day

Soothing routine:

• Reading, meditation, soft music
• Relaxing herbal teas (chamomile, verbena)
• Warm bath 1-2 hours before bedtime
• Breathing exercises