What is melatonin suppression?

Light emitted from displays of tablets and similar devices causes suppression of melatonin (the hormone that controls the night-day cycle), affecting our natural body clock. Darkness causes increased production of melatonin, signalling the body to prepare for sleep while light decreases melatonin production signalling the body to prepare to be awake. Using a self-luminous display for 2 hours before bed, suppresses melatonin by 22% making it harder to fall asleep.

Night-time melatonin secretion is suppressed by a relatively dim light when pupils are dilated. This has been suggested as the main way through which prolonged use of devices such as laptops and smartphones before bedtime can have a negative impact on melatonin secretion, circadian rhythms and sleep.

In addition to its production in the body, melatonin can also be taken in capsule form. The clinical uses of melatonin include treatment of age-associated insomnia, jet lag, and shift work. When administered at an appropriate time of day, it can reset the body’s circadian rhythms (see the articles on jet lag and circadian rhythm sleep disorders). This resetting effect of melatonin has been reported for many dose strengths, including those that are equivalent to the concentration of melatonin naturally produced by the pineal gland. Higher doses of melatonin can reset circadian rhythms, bring on sleepiness and lower core body temperature.

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