It's all about one important hormone, which receives little attention but plays an important role in the regulation of many body mechanisms and helps them function normally. This hormone is[ melatonin](https://ul.orna.me/KOge/community?discussion=16029 "Melatonin"), which is produced in the pineal gland found in the brain. The creation of this hormone occurs through a variety of reactions under one important condition — absolute darkness! The time you fall asleep is also a very important aspect of when melatonin is created. The optimal time for melatonin production is=== from 10 pm to 2 am. At dawn, melatonin stops being produced and is replaced by other hormones that make us wake up and get active. That is why people who go to bed after 12:00 in the morning do not get enough sleep — even if they sleep more than 8 hours. ## How does melatonin perform in our body? Melatonin has a striking antioxidant (reduces the number of free radicals) and immunomodulatory effects. It lowers the risk of developing atherosclerosis and regulates blood pressure. Normalizing sleep by taking melatonin reduces the risk of developing depression and anxiety. It influences the production of the male hormone testosterone — its low level might lead to a decrease in libido and muscle mass if combined with chronic sleep deprivation. Lack of sleep leads to a decrease in the production of the hormone leptin, which helps to reduce appetite and is involved in the regulation of fat metabolism — which causes overeating and weight gain. ## How can you normalize your daily routine to maintain and improve your health? - Try to go to bed and get up at the same time each day. Ideally, you should go to sleep before 10 pm. Healthy sleep should be between 7-9 hours, but no more than 9 hours. - Stop using your devices 2-3 hours before bedtime and try to avoid watching TV. - Your last meal should be light and contain mostly protein and fiber. Eliminate the consumption of alcohol and caffeine at night, as this excites the nervous system and interferes with sleep. - Spend time exercising and playing sports. - Maintain a comfortable room temperature — not too hot or too cold. 61-64 °F is ideal. - The most important thing is to try to sleep in complete darkness. This can be achieved using blackout curtains and reducing artificial light sources.