Melatonin Deficiency – Symptoms, Causes & Possible Solutions

Do you suffer with sleep , your body clock seems to have come out of the clock and it is difficult for you to find the evening at the desired time to sleep?

Then you are not alone with this suffering. Several million people in Germany suffer from insomnia. The causes are varied and can often be found in the living conditions.

But it can also be that physical causes are messing up your sleep rhythm. This could be if you have a melatonin deficiency.

Have you thought about whether you have enough of the sleep hormone melatonin ? Then you should urgently check this. Because a melatonin deficiency goes hand in hand with the known sleep problems, so that you hardly get a restful sleep.

In the following guide you will find out how to check your melatonin level and how to increase it naturally or with the help of melatonin tablets.

Do you already have an idea of ​​the effects melatonin has on your body and what interactions exist with your environment?

You don’t have to be a medical professional to understand the importance of melatonin. It is not for nothing that it is commonly called the sleep hormone .

Melatonin is scientifically known as 5-methoxy-N-acetyltryptamine. In this form it occurs as a precursor to the happiness hormone serotonin. A lack of serotonin leads to listlessness and depressive moods. Therefore, there are interactions between melatonin and pathological depression.

Melatonin actively influences some body functions. This includes blood pressure and body temperature falling during the night Not only the mind, but also the body prepares itself in this way for the night’s rest. Melatonin also binds free radicals and has an antioxidant effect. So there is something to beauty sleep and those who suffer from a permanent lack of sleep age faster.

If you are constantly energized during the day, melatonin will also help there. Because it lowers the adrenaline level and thus the stress. The heart rate also drops, so that you are put into a calm state.

The melatonin level has an important and meaningful effect on your sleep, wake-up rhythm and from a health point of view.


What should be emphasized in the formation and properties of melatonin is the influence of light. Your melatonin level largely depends on the amount of light that hits your eyes. There are receptors on the retina of the eyes that perceive the brightness of the environment. This is important for regulating the flow of light and dilating or closing the pupils.

The supply of light is closely related to the release of melatonin. When daylight hits your retina, the body does not release melatonin. From his point of view, this is not necessary. After all, you want to achieve your maximum performance during the day. This includes the release of the stress hormone as well as an increased heartbeat in phases. You have all the energy available during the day to cope with the tasks.

However, it looks different when it gets dark. The sunset is a signal for the body that a rest phase is now being initiated. In the historical context, this is understandable, because during the darkness, people could only live to a very limited extent before extensive electrification.

In the evening, when the natural amount of light decreases , the pineal gland releases more sleep hormones. The melatonin production starts up and at night, between two and three o’clock, the melatonin levels peaked.

The sun slowly shows up and in the morning hours the production of melatonin is inhibited again. The body then goes into the wake-up phase and ideally you get up completely relaxed.


The modern living conditions make it impossible for some groups of people to orientate themselves on these natural conditions. Work and school in particular dictate a day-night rhythm that for some people does not correspond to their personal internal clock.

lack of melatonin manifests itself in a number of ways. These are often related to sleep behavior, but you will also feel the deficit on other levels.

One of the most obvious consequences of melatonin deficiency is sleep problems . Problems falling asleep are one of the most common symptoms. You lie in bed for a few hours and do not feel tired or ready to fall asleep. Your melatonin level is too low, so the stress continues to plague you and your heart beats faster.

Normally, the melatonin level is up to 12 times higher during the night than during the day. However, if there is a melatonin deficiency, this difference is much smaller. This makes your body and mind feel as if the time of day still prevails. Accordingly, you are more tense and it is more difficult to fall asleep.

A melatonin deficiency can also be seen in the fact that your sleep is less restful overall . If you manage to fall asleep on time, you may wake up earlier in the morning or still feel tired. Your concentration suffers and you are less productive overall .

Over time, extensive exhaustion occurs , which can lead to burnout. The stress increasingly weakens your health, so that you suffer more often from infectious diseases and the quality of life decreases.

The melatonin deficiency thus restricts your entire life and does not relate exclusively to sleep.


The causes of melatonin deficiency are diverse. Sometimes there may be genetic reasons, but the modern lifestyle is often responsible for the deficiency. The influencing factors include:


Do you often spend the evening on your smartphone or computer? For most people, technical devices have become an indispensable part of everyday life. But the blue light has a wavelength that inhibits melatonin production. If you use the smartphone in the evening or at night, the melatonin level does not reach the required level so that you can fall asleep without any problems.


Do you enjoy holidays outside of Germany or do you travel a lot on business? Then you will feel the direct consequences in the form of jet lag . Traveling through different time zones confuses melatonin and the body has to get used to the new daily rhythm.


The daily routine is significantly influenced by the work. If you are in shift work and have to perform at your best during the night, this is often associated with a melatonin deficiency. The body cannot find a rhythm and is overwhelmed with the constant change.


Do you need a good helping of coffee to start the day Then the effects of the caffeine can continue into the evening hours. In particular, if you consume coffee or energy drinks throughout the day, a melatonin deficiency can occur. Even high-fat meals in the evening disturb sleep since this digestion is exposed to a high load.


In conclusion, a general unhealthy lifestyle can also affect melatonin levels. If you like to drink alcohol , smoke and exercise too little , then the production of melatonin may be restricted. Your body is out of balance and in the long term this will significantly reduce your quality of life.


healthy lifestyle is the basic requirement for a good night’s sleep. This includes eating a balanced diet, not being overweight, avoiding alcohol and cigarettes and minimizing the consumption of caffeinated drinks.

The following measures are recommended to increase melatonin levels and compensate for the deficiency.


You should avoid all bright artificial light sources around two hours before going to bed . This includes in particular the smartphone and a computer screen. If these devices are indispensable, then at least use the integrated blue light filter or use programs that filter the blue light on the monitor.


Your bedroom should be a place of rest. If you are under too much stress , this is also noticeable in the melatonin. Do not set up the bedroom as a study, but concentrate entirely on sleep. Ventilate and pay attention to the optimal sleeping temperature so that you wake up refreshed in the morning.


Your body is far less flexible than you would like to believe. He prefers a steady rhythm and needs a certain amount of time to adjust to your daily routine. So keep to your bedtime even on the weekend so that your body releases melatonin regularly in the evening.


Melatonin is not only produced in the pineal gland. A certain amount can also be absorbed through diet . These foods are recommended to increase the quality of sleep. They contain a lot of melatonin as a support, so that you can find your way to sleep better.


Contrary to popular belief, the proportion of melatonin in milk is relatively low. The milk in the evening hardly promotes your sleep. As a sleep ritual , it can still have a positive influence on your sleep behavior. And the less you feel stressed, the more melatonin is released so that you experience a more restful sleep.


If you have tried these methods and optimized your lifestyle as much as possible, a melatonin deficiency can still occur. Then it is necessary to supply the melatonin externally.

Similar to vitamins or other trace elements, there are various preparations for this that compensate for the melatonin deficiency. Dietary supplements are available for this. These are available without a prescription in Germany , although the dosage may be too low.

In the case of serious complaints, a visit to a doctor is recommended. He can prescribe you specific preparations that have a higher dosage of melatonin and compensate for the larger deficit.

As a natural alternative, valerian could also have a positive effect on relieving stress and falling asleep better. In some cases, mild sleep disorders can already be treated with this natural product.


The sleep hormone melatonin is largely responsible for your night’s rest. It affects various body functions that prepare you for sleep.

If you have too little melatonin, you will still feel relatively awake late in the evening and not have the feeling that you have to sleep.

Lead a healthier lifestyle to remedy the melatonin deficiency and if in doubt , see a doctor who can determine the deficiency more precisely. Then you will sleep better and your health will be happy about it.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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