## Restful Sleep Melatonin's primary function is to regulate circadian rhythms or the body's internal biological clock. A deficiency can lead to insomnia and frequent nighttime awakenings. ## Strong Immunity Melatonin has antioxidant and anti-inflammatory properties. It helps the body fight infections, reduces oxidative stress, and supports the immune system's protective functions. ## Stress Reduction Melatonin levels influence cortisol, the stress hormone. A lack of melatonin can lead to increased anxiety, irritability, and even depression. > Normal melatonin levels: > In blood: 20–200 pg/ml > In saliva: 0–149.4 pg/ml ## Slowing Down Aging Melatonin is a powerful antioxidant that slows down cellular aging by protecting cells from damage caused by free radicals. A decrease in melatonin levels may accelerate age-related changes. ## Maintaining a Healthy Weight Melatonin regulates glucose levels and fat metabolism, playing an important role in metabolic processes. A deficiency can contribute to obesity and diabetes, while adequate melatonin supports normal energy balance. ## Why Does Melatonin Decrease? - Frequent exposure to artificial light in the evening - Jet lag and irregular sleep schedules - Stress and chronic diseases - Lack of tryptophan and magnesium in the diet > If you think you're at risk and are unhappy with your sleep quality, consider getting a melatonin test. ## What to Do If You Have a Deficiency To restore normal melatonin levels, following a healthy sleep routine is essential—going to bed and waking up at the same time and avoiding screens before sleep. Including tryptophan-rich foods (dairy products, nuts, bananas, turkey) in your diet can help. In some cases, melatonin supplements may be beneficial, but their use should always be discussed with a doctor.