What could be the cause for the lack of melatonin production in the body?

Answer:
Melatonin production is stimulated by darkness. Your pineal gland produces less of this as you age. Also, jet lag can cause disruption of your "circadian rhythm," otherwise known as your body-clock or sleep cycle.

If you must sleep with lights on, replace them with the dimmest night light you can. Try to go to sleep at the same time each night to train your body to produce the hormone at the proper time. Gradual reduction of light before sleep helps in this process.

Activity just before bed time may also delay production, so it's best to slow down gradually at the end of the day. Many people find reading before bed to be effective. Try shutting off other lights except the reading lamp, which works best if you can adjust the brightness down to the minimum necessary. Lower it before shutting it off to mimic the setting sun.

Caffeine will override the melatonin if you have it too late in the day, so I would cut back on coffee, colas, etc. after lunch.

Eating too late in the day can also be a problem. Some people have a late snack to induce drowsiness, because insulin lowers blood sugar, but this effect is misleading. Digestion of food can interfere with normal production of other hormones during sleep.

It's better to replace late snacks with a warm cup of noncaffeinated tea or some other warm, non-nutritive beverage. Do this at least 20 minutes before bed so it absorbs, or you may get reflux.

Cold temperatures can stimulate shivering and other movements in order to generate heat. There is the possibility that too much cold may affect melatonin production for that reason.

If you have eliminated other causes for lack of sleep (caffeine, other stimulants, etc.), and are still having problems sleeping, you can buy 3mg melatonin pills at most stores that sell vitamins and supplements. If you use them (about 20-30 minutes before bedtime), do not exceed the recommended dosage (usually 3mg per day).

Sometimes, frequent travelers use melatonin (temporarily) to retrain their sleep cycle and recover from jet lag.

Weightlifters sometimes use melatonin to induce deeper sleep for better recovery.

In my experience, it wears off after about three hours. This is probably because the body absorbs the hormone after a short time.

To summarize, darkness should cause the pineal gland to produce enough melatonin to induce sleep, but you may produce less as you age and can suffer temporary reductions due to travel or other disruptions of sleep. Supplements are available for use but should be limited to 3mg or less per day.

Here is a warning from a melatonin bottle:

"If you are under medical supervision seek the advice of your physician or health care professional prior to use. Individuals with auto-immune conditions, depressive disorders, or those taking sedatives or corticosteroid drugs, or pregnant or lactating should consult a doctor before taking this supplement."

One final word - exercise seems to stimulate better sleep patterns. My personal belief is that it affects hormone production. If you are not involved with other exercise programs, a brisk walk after dinner might be a good idea - just not right before bed time.

Good luck, and thanks for the opportunity to help.

Consult a doctor if you are unable to solve this problem easily.

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