Making Feeling of Melatonin s Impact on Sleep


Sleep 101 Melatonin Basics

Video taken from the channel: LifestyleFacts


Sleeping: Adenosine and Melatonin

Video taken from the channel: All Health TV


What Is Melatonin

Video taken from the channel: dailyRx


2-Minute Neuroscience: Melatonin

Video taken from the channel: Neuroscientifically Challenged


Melatonin and the body’s circadian clock

Video taken from the channel: UW Medicine


Light, Sleep and Cancer: Why Circadian Rythms Matter Manolis Kogevinas EEPE

Video taken from the channel: Barcelona Institute for Global Health (ISGlobal)


The Science of Sleep: Melatonin to Neural Pathways

Video taken from the channel: The Royal Institution

The blue light from your smartphone or tablet suppresses the production of melatonin, leading to a shorter sleep duration and poorer sleep quality. One study found exposure to screens between 9–11 p.m. was associated with more than seven nighttime awakenings, leading to a worse mood and increased fatigue the following morning. Taking 5 milligrams of melatonin following an intercontinental flight made it easier to fall asleep, improved sleep quality and reduced fatigue, according to research published in. Possible side effects of melatonin Generally, melatonin is well tolerated by healthy adults.

There are possible side effects of melatonin, including headaches, daytime sleepiness, dizzines. The Role of Melatonin in Sleep In humans, who generally sleep at night, melatonin levels rise after sunset. In rodents and other vertebrates that are active at night, melatonin levels also rise at.

Although melatonin has effects on various cells in the human body, its sleep-promoting actions are mostly caused by its feedback to the suprachiasmatic nucleus (SCN; the master clock), specifically on the melatonin receptors (MT1 and MT2). By working on the SCN, melatonin helps to synchronize. A hormone that’s made by the pineal gland in the brain, melatonin helps control your daily sleep-wake cycles. Your body’s internal clock (also known as your circadian rhythm) influences how much melatonin the pineal gland makes, and so does the amount of light that you’re exposed to each day.

Melatonin is a hormone that is responsible for setting our sleep-wake cycle. Melatonin isn’t a generic sleeping pill that will work for everyone. It’s always a good idea to start off with a very low dose of melatonin and see how you do. As little as 1-3 mg may be enough.

Too much melatonin can have the opposite effect of its intended purpose. It can make it harder to sleep because your normal circadian rhythms will be disrupted. This makes sense, since melatonin is not a sleep hormone. It is a hormone with a wide range of physiological functions. Like I said, by playing a role in regulating our circadian rhythm, melatonin does tie into sleep patterns.

But it does not induce sleep. Melatonin is a hormone that’s made naturally in your brain. It’s responsible for telling your body when it’s time to sleep.

When it’s dark outside, your brain produces more melatonin, and it.

List of related literature:

However, in a later study, Dowling et al. [1067] observed that a combination of nighttime melatonin (5 mg) and bright-light (2500 lx) exposure for 1 h the next morning improved daytime activity levels and wake time in a group of institutionalized AD patients but not those receiving placebo and bright light only.

“Sleep Disorders Medicine: Basic Science, Technical Considerations and Clinical Aspects” by Sudhansu Chokroverty
from Sleep Disorders Medicine: Basic Science, Technical Considerations and Clinical Aspects
by Sudhansu Chokroverty
Springer New York, 2017

Melatonin has been used before morning sleep after the night shift both for its soporific effects and for its phase delaying effects (to delay CBTmin into morning sleep time).

“Fundamentals of Sleep Medicine E-Book” by Richard B. Berry
from Fundamentals of Sleep Medicine E-Book
by Richard B. Berry
Elsevier Health Sciences, 2011

Melatonin release is affected by light–dark information from retinal photosensitive cells relayed through the suprachiasmatic nuclei, secretion being regulated by noradrenaline, its effects being mediated through M1 and M2 receptors, leading to drowsiness and facilitation of sleep.

“Seminars in Clinical Psychopharmacology” by Peter M. Haddad, David J. Nutt
from Seminars in Clinical Psychopharmacology
by Peter M. Haddad, David J. Nutt
Cambridge University Press, 2020

Melatonin, which induces sleepiness, likely by reducing an alerting effect from the suprachiasmatic nucleus, is influenced by the light-dark cycle and is suppressed by light (Parker and Dunbar, 2005).

“Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem” by Institute of Medicine, Board on Health Sciences Policy, Committee on Sleep Medicine and Research, Bruce M. Altevogt, Harvey R. Colten
from Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem
by Institute of Medicine, Board on Health Sciences Policy, et. al.
National Academies Press, 2006

One of the first studies examining the effects of exogenous melatonin on the sleep–wake rhythm of HD patients was the EMSCAP study.42 This was a randomized, double-blind, placebo-controlled, crossover study of 3 × 6 weeks melatonin 3 mg at 22.00 hours every night.

“Chronic Kidney Disease, Dialysis, and Transplantation E-Book: A Companion to Brenner and Rector’s The Kidney” by Jonathan Himmelfarb, T. Alp Ikizler
from Chronic Kidney Disease, Dialysis, and Transplantation E-Book: A Companion to Brenner and Rector’s The Kidney
by Jonathan Himmelfarb, T. Alp Ikizler
Elsevier Health Sciences, 2018

When the pineal gland is exposed to light during the night, it releases no hormone; during daytime sleeping hours, the gland releases high levels of melatonin.

“Mosby's Essential Sciences for Therapeutic Massage E-Book: Anatomy, Physiology, Biomechanics, and Pathology” by Sandy Fritz, Luke Fritz
from Mosby’s Essential Sciences for Therapeutic Massage E-Book: Anatomy, Physiology, Biomechanics, and Pathology
by Sandy Fritz, Luke Fritz
Elsevier Health Sciences, 2020

However, the weight of scientific evidence does suggest that melatonin decreases the time it takes to fall asleep (“sleep latency”), increases the feeling of sleepiness, and may increase the duration of sleep.

“Natural Standard Medical Conditions Reference E-Book: An Integrative Approach” by Natural Standard, Catherine Ulbricht
from Natural Standard Medical Conditions Reference E-Book: An Integrative Approach
by Natural Standard, Catherine Ulbricht
Elsevier Health Sciences, 2009

They reported that morning exposure to bright light (e.g., 10 000 lx between 6.00 and 8.00 a.m.) produced an antidepressant effect by advancing the time of melatonin onset.

“Encyclopedia of the Neurological Sciences” by Robert B. Daroff, Michael J. Aminoff
from Encyclopedia of the Neurological Sciences
by Robert B. Daroff, Michael J. Aminoff
Elsevier Science, 2014

The soporific effect alone of melatonin treatment may still be beneficial at bedtime to reduce sleep onset insomnia, even in the absence of a phase resetting effect.

“Therapy in Sleep Medicine E-Book” by Teri J. Barkoukis, Jean K. Matheson, Richard Ferber, Karl Doghramji
from Therapy in Sleep Medicine E-Book
by Teri J. Barkoukis, Jean K. Matheson, et. al.
Elsevier Health Sciences, 2011

Instructed by the suprachiasmatic nucleus, the rise in melatonin begins soon after dusk, being released into the bloodstream from the pineal gland, an area situated deep in the back of your brain.

“Why We Sleep: Unlocking the Power of Sleep and Dreams” by Matthew Walker
from Why We Sleep: Unlocking the Power of Sleep and Dreams
by Matthew Walker
Scribner, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Everytime explanation about the mechanisms, but no effort to dig in for curing problems with some meds, or any new meds as usual, It feels good to give speech to people like a professor, self satisfaction, not a tiny tip or idea to correct or cure some problems, this speech very
    empty inside.. We have internet now, you did not hear it yet I guess

  • Exactly the video I need to study my physiology exam on monday!! Thanks for uploading this! Greets from a Belgian physiotherapy student

  • And if you didn’t know……Melatonin is available in the vitamin & supplements aisle. No prescription needed. Start with 2.5mg or 5mg and work your way up to 10 or more milligrams or until it works. If it doesn’t work by 30mg then it probably isn’t going to work. I wouldn’t take more than 30mgs. Although you probably could take more but I personally wouldn’t. It does work and usually at 10 or less milligrams.

    If you want to save money then get a higher dose and split the pill in half. Twice the amount for half as much. But it’s not expensive.

  • So, We have to differ between the science of sleep, and neuro-research.
    Apart from the very interesting research and knowledge, the so’called scientists ‘dont know anything about Sleep and Brains’.
    To really understand the nature of Sleep and Brains, involve the eternal perspective of life.
    This fact do not exist in the presentation of the serious researchers.

    So, the Memory is not in the brain, as well as the programs is not in the radio, but get recieve’d through the radio. (this window had to be opened, before it become science)

    So, where is Our Memories?
    We are Eternal Beings, We do have a Eternal Body, as holds six ‘organs’, one of these organs, is Our physical body, they other five, We might call ‘night-bodies’, and We do transfer our day-consciousness, by our ‘transfer-body’, to the other bodies, one by one through the night, better known as ‘deep-sleep-periods’.
    The ‘Connectionor Transfer-body’, is what the Doctors call REM-sleep, it is through this, that out-of-body, and ‘near-dead’, is experienced, and if We dont fall in natural sleep, we’ll stay in the tranfer-body all night, and not stimulate the natural hormon balance/level.
    The two last deep-sleep-periods before the awakening, is the Memory-body, and the Instinct-body, (this also gives a little idea of, how it some times happend to remember something usefull, from the ‘night-life’)
    It is well known that if the ‘night-bodies’ dont get their right or prober rest, it will have seriously consequences, for the different areas of the body and consciousness.
    In the Eternal perspective, Memory is a mental ability, Life-side, but at the Stuff-side, of Life, Memory also have to do with the skeleton part of the body-structure, so it is really of vital importance to get a prober sleep, and there have been terrible examples of how wrong it can goes, if ignoring this reality.
    So, even this is new to many of You, it is actually possible to see, learn, and understand Life in a Eternal perspectiv, and to see it ‘in Our self’, by Our self. (It is All Here and Now.)

  • How do they test cortisol levels during sleep without allowing the testing to influence the quality of sleep and resulting cortisol levels?

  • Apparently the first speaker expected everyone to respect him and listen to him after he insists an entire branch of science in the first minute. TRI should edit that bit out

  • @ 48:27 The eye diagram looks like a logic matrix between the rods, and the optic nerve… They seem to be wired in a series, and then parallel, series again, parallel again, like it’s compressing data similer to a.wav file being encoded to an.mp3 file, then off to the optic nerve.

  • Wish I had come across these researchers when I was really struggling to sleep AT ALL. Everyone seemed to think I was joking. That I would surely catch up once I’d been up a night or two. A bit of ‘microsleep’ here and there would make sure I was okay for the problem was surely in my head. There was no insight from anybody about the correlation between chronic stress related illness and insomnia. All I got from the NHS through the Royal London Hospital of Integrated Medicine was an inane recommendation to stick with one drug only (Zopiclone, which was no longer working for me) and read an insipid book about CBT for insomniacs. Apparently all I had to do was dissociate the bed from anything but sleep.

  • Superb lectures, incompetent editing. What is the point exactly of showing a room full of people staring at a screen at 13:20 and not showing us the screen that’s being referred to by the speaker?

  • What ever purpose God has for us, how does God account for the disruption to our trains of thought that having to sleep causes? It is like having to turn your computer on and off every 30 minutes, but not only that; but when you sleep, you forget a lot of stuff. It would be better if we didn’t need to sleep.

  • Bravo Ri! You are doing great work with science communication. Yet another great lecture, thank you.

    May the spirit of the christmas lectures never die!

  • People are missing out! This is incredible information, exactly the one I’ve been waiting for years, ever since I lost my capacity to sleep well. The study should go on, because exactly like with the blind people I’ve experienced the same delay on my circadian rhythm because of too much blue light (laptop!). So it seems that either no light receptors, or too much blue light in healthy people produce the same effects which in my case led to long depressions and mental incapacities. For people who think this isn’t helping our day to day life, let me tell you that this is exactly what I was waiting for, as sleeping pills only made me sleep but be always tired and sleepy thoughout the day as well and forcing myself into a “good rhythm” led to massie jetleg which I knew but until now there had been no science behind it. Now I finally know why everytime I visit people with different patterns than my own I need about 2 weeks to recover! Everything they are talking about I have experienced and now I know why which is incredible!! I only now realize how sleep deprived I truly am!! so I can only now give my brain the rest it truly needs and I already feel much better. (F.lux is a great App to dim down the blue light until the screen is completely yellow at night time which automatically makes me want to sleep so badly that is impossible to stay awake, when before I would stay til even 6 AM in the morning!!)

  • Thank you for this information, both educational and informative. It is this kind of video that I’m always searching for. It is important that we get information and not opinions which are usually based on conclusions. Thanks!

  • Ouch. What a bad analogy that the LHC will not affect everyday life. Abstract ideas like Einsteins relativity could be blamed for everything from Rock and Roll to Magical Realism. I suspect that if the LHC finds anything other than the Higgs Boson it will change a lot more than the patronizing compere can even imagine. Why is Britain so anti science and dumbed down? We shoot ourselves in the foot repeatedly with this sort of thing. We are not stupid people with no knowledge of science and technology, and if we are it is about time we started learning.

    Brilliant subject matter and information in the talk of course.

  • Debra Skene does a great job of packing a lot of information about melatonin into 15 minutes. But she cuts a couple of small corners. First of all, the PRCs she presents are dose-specific PRCs. Every dosing regime is associated with a slightly different curve. 1 mg of sublingual melatonin has a significantly different PRC from 1 mg of sustained-release melatonin taken as a capsule. This is also true for the intensity and duration of the light stimulus for the light PRC. None of the PRC charts in this presentation can be interpreted in specific terms, because the dose protocol is not summarized (though I’m sure it can be found in the original sources, which are all indicated).

    My second point is that when she says “all” the circadian disorders, she means the structured circadian disorders, where the clock functions normally, but for one reason or another tends not to keep a desirable phase relationship to the diurnal light/dark cycle. There also exists disorders of the clock itself, where it fails to produce a properly structured 24-hour (ish) rhythm of any kind, or at least the right kind.

    I’ve managed to treat my own sighted N24-disorder with sustained-release melatonin capsules in the mid-afternoon, typically 15:30. (No single dose of any non-sustained melatonin at any dosage fully corrected my disorder. I spent three years working through the many permutations and combinations, intensely frustrated at having 80–90% of a solution, which still left me drifting an hour or two per week.) Untreated, I experience something worse than mere drift. My clock also seemed to lose structure every second week as I drifted around the clock, to where I was just a shell of my normal self on the back side of my cycle. This remained true no matter how many solid hours I slept during the day (and I had a drug which knocked me into a wonderfully deep sleep, and even though this had the same effect no matter when I took it, it only seemed to repair sleep debt on the day-mode side of my two-week cycle).

    Among the small, sighted N24 population, the failure modes tend toward the idiosyncratic. Mine certainly did. And it’s only successfully treated now, after thirty years of struggle, because of valiant researchers like Debra Skene.

    Imagine your life is like Groundhog Day, only it’s actually more like Lost in Translation running in reverse, with your jet lag daily getting ever worse, until you’re a shell of a shell of your normal self, averaging one full week of accumulating jet lag hell out of every two or three week period. Well, I’ve been told, everybody goes without sleep some of the time. True. But it has all the wisdom of telling a haemophiliac impeded by a blackberry patch to stop breaking off each and every thorn and get on with with crashing through, because everybody bleeds sometimes.

    Normal people take the 24 hour day for granting, and they also take for granted the clock’s natural self-repair after going full-on exam-week drunken meth-head party animal. I take one eye off my circadian clock, it dives into the thick underbrush like a hallucinating truffle boar. And then it takes me a full three weeks of unbroken vigilance to coax that greased pig back into his proper cage again.

    Greased-truffle-boar non-24-hour sleep-wake disorder in normally sighted subjects is not yet an official diagnosis in the DSM. But trust me, I’m working on it.

  • This is all sensible and scientific information but what about polyphasic sleep?? How messed up are these people? Can you train to be polyphasic if you wish?

  • Just a minute or so in and I’m sure about how I feel when he says the LHC discoveries don’t or won’t affect us in our daily lives. That probably has to be either the worst analogy ever or the greatest misunderstanding ever.

  • So, any research into ideal sleep cycle? Is 24h the best one? (In an environemnt with no sun cycles, like a space station or submarine)

    Also, do we need to have 8h sleep cycles? What’s ideal?

  • Don’t worry, you can watch TV and use electronic devices all you want before bed, just make sure to pop a melatonin pill an hour before bed. Pills. Where would we be without them?

  • Love everything The Royal Institution puts out and so grateful to find such high quality presentations available to the public on youtube.

  • Very interesting, could you tell us what are the strategies for increasing melatonin and whether melatonin supplements are recommended?

  • Please do a video on cannabis, THC or cannabinoids! Your videos are so clear and concise, and much easier to understand than anything else I’ve found online

  • i’m a high schooler and i’m having trouble deciding what i want to study in college. neuroscience seems interesting but i’m really not sure!

  • Im waiting for a medicine to be invented who can increase the brain capacity, power and speed, so I can eliminate hunger from the world and work for peace.

  • I am terrified, several hours later that rollocoaster still comes and goes and when it comes I actually scream close my eyes and cover my head with my arms, that’s how intense, I don’t want to go to hospital because of the pandemic plus the hospital would be in the same country that encourages to take melatonin supplements (OTC ppl OTC that’s how crazy) I am just gonna have to suffer and go through the ordeal cursing and cussing at the FDA…I just hope it’s not permanent

  • How on Earth has melatonin been approved by the FDA oh wow America and otc too. Jeez now I understand why Americans are sickly and crazy. Under my doctor’s expressed advice I went and bought a bottle I took it for two nights. After the first night I woke up to find my room spinning around me like I am on a rollocoaster!!!! Still took it the second night and still woke up with room spinning and smelling of strong garlic this time. My problem is, although I sleep well, it will always take me at least a couple of hours to fall asleep. When I was in Europe, this problem was easily remedied by simply reading where in my third page or so, I wouldn’t be able to open my eyes. But when in Rome do what Romans do they say. Are you crazy FDA? I should have known better, but to trust the harmful shit you put out there you freaks, you can’t even properly handle a virus

  • This is amazing. I am on the same course to help people understand the science behind various life experiences. Please subscribe and support.

  • question for you, or anyone willing to answer or give advice. I dont have a pineal gland due to a brain tumor removal. What are my options?

  • so what if one doesnt have a pineal gland? such as myself. It was removed during a brain tumor operation. How does one explain how i still sleep?