Melatonin: The Hormone of Youth, Sleep, and Longevity — Full Guide

[Tor]

Melatonin: The Hormone of Youth, Sleep, and Longevity — Full Guide

[ Hidden Content! ]

A game-changer for your health: Melatonin — the hormone of youth and longevity. 

What Is Melatonin?

Melatonin is a hormone produced by a small gland in the brain called the pineal gland (also known as the epiphysis). Though tiny (7x4x3 mm and about 0.12–0.17 g), this gland plays a huge role in regulating your circadian rhythm — your body’s natural sleep-wake cycle.

 Production is highly dependent on darkness — even a small night light can significantly inhibit its release.


When Is Melatonin Produced?

• Only 3% during the day
  
• 97% is produced between 10 PM and 2 AM
  
• Sleep during this window is critical for optimal melatonin synthesis!
  

Chinese proverb:

“Every hour of sleep before midnight is worth two after.”

Where Else Can You Find It?

Melatonin exists in many plants, fruits, and vegetables, especially in:

• Oats (highest natural content)
  
• Dark leafy greens
  
• Chlorella, Spirulina, and other algae
  
• Seeds and nuts
  
• Carob powder (a calcium-rich, non-allergenic cocoa alternative)
  

How to Support Melatonin Naturally:

• Sleep in total darkness — no night lights, no screens.
  
• Go to bed by 10 PM — aim for at least 9–11 hours of rest.
  
• Avoid caffeine, alcohol, and energy drinks.
  
• Eat a plant-based diet rich in B vitamins and magnesium.
  
• Limit screen time, especially in the evening.
  
• Do NOT sleep with your phone next to your bed.
  
• Avoid night shifts, which disrupt your biological clock.
  

Supplementing Melatonin:

• Safe even at higher doses (up to 6 mg or more).
  
• Start with 3 mg at night before bed.
  
• Requires darkness to activate — don’t use screens after taking it.
  
• Can be used long-term. It’s the only hormone where stopping it may boost natural production!
  

What Blocks Melatonin Production?

• Beta-blockers (like propranolol, atenolol, etc.)
  
• NSAIDs: Aspirin, ibuprofen, paracetamol
  
• Alcohol, smoking
  
• Oral contraceptives (estrogen-based)
  
• Too much screen exposure (especially at night)
  
• Fluorescent lights and LED lights
  
• Vitamin B12 overdose or deficiency
  
• Jet lag, sleep deprivation
  

What Boosts Melatonin Naturally?

• Vitamin B1 (found in apple and pear peels)
  
• Vitamin B3 (rich in dried apricots)
  
• Vitamin B6 (in nutritional yeast)
  
• Magnesium and zinc
  
• Sunlight exposure (especially in the morning)
  
• Physical activity and early bedtime
  

Health Benefits of Melatonin:

• Boosts the immune system
  
• Acts as a powerful antioxidant
  
• Improves memory and concentration
  
• Helps with insomnia, depression, epilepsy, migraines
  
• Reduces inflammation, blood sugar, and cholesterol
  
• Supports treatment for Alzheimer’s, Parkinson’s, and Autism
  
• Slows aging, reduces stress, and fights cancer
  
• Balances hormones and improves reproductive health
  

Final Advice:

Remove phones and electronic devices from your bedroom. Even when inactive, they emit micro-signals that disturb melatonin production.

Also avoid night shifts — women working night shifts have up to 50% higher risk of breast cancer. Men are more prone to ulcers and stomach cancer.

Let’s aim for 120 years of vibrant life — aging youthfully, living wisely, and dying healthy!

“By combining melatonin with a healthy lifestyle, we may live up to 120 years — aging slowly, staying sharp, and dying healthy.”  
– Professor Pier Paoli (Italy)

Feel free to ask questions or share your experiences below!