#rest&digest

[openintegrative]

Melatonin: Functions and Benefits

Melatonin helps regulate sleep-wake cycles, signaling the body to rest as it gets dark.

It acts as an antioxidant, protecting cells from damage.

Melatonin supplements are used to improve sleep quality, manage jet lag, and support mood.

Overuse of melatonin supplements can lead to dependency and potential hormonal imbalances.

Melatonin is a hormone produced by the pineal gland, primarily responsible for regulating the body’s sleep-wake cycles.

Functions of Melatonin

Melatonin’s main function is to regulate the body’s internal clock, helping to maintain a regular sleep-wake pattern. It increases as darkness falls, signaling the body to prepare for sleep.

Additionally, melatonin serves as an antioxidant, helping to protect cells from oxidative stress and damage.

It also influences the immune system and reproductive health.

Sources of Melatonin

The body naturally produces melatonin, especially in response to light and darkness. This is by far the best way to get melatonin.

Individuals should try to get as much sunlight as possible in the first half of the day and avoid exposure to blue light later in the evening.

Additionally some foods contain melatonin such as;

Eggs

Fish

Pistachios

Cherries

Walnuts

Benefits of Melatonin

FunctionDescriptionRegulation of Sleep-Wake CyclesMelatonin signals the body when it’s time to sleep, naturally increasing in response to darkness, helping maintain a regular sleep pattern.Antioxidant ActivityAs an antioxidant, melatonin protects cells from damage caused by free radicals, supporting overall health and cellular function.Immune System SupportMelatonin boosts immune cell activity, strengthening the body’s defenses against infections and reducing inflammation.Reproductive Hormone RegulationMelatonin affects menstrual cycles and ovulation, influencing fertility and reproductive health in women.Mood RegulationMelatonin interacts with serotonin, helping to stabilize mood, particularly in conditions like seasonal affective disorder (SAD).Cardiovascular ProtectionMelatonin helps regulate blood pressure, potentially lowering hypertension risk and promoting heart health.Neuroprotective EffectsMelatonin protects neurons from damage, which may slow the progression of neurodegenerative diseases like Alzheimer’s.Regulation of Body TemperatureMelatonin lowers body temperature slightly before sleep, aiding the natural process of falling asleep.Anti-Inflammatory EffectsMelatonin reduces chronic inflammation, helping to manage inflammatory conditions such as arthritis.Anti-Cancer PotentialMelatonin may slow the growth of certain cancer cells and improve the effectiveness of treatments like chemotherapy.Digestive System RegulationMelatonin supports gut health by regulating digestive motility and enzyme secretion, contributing to overall digestive well-being.Influence on AgingAs melatonin levels decline with age, maintaining them may help slow down cognitive decline and other aging processes.

Melatonin and Health Conditions

Melatonin is often recommended for sleep-related issues, including insomnia and delayed sleep phase disorder.

Ongoing research is exploring its potential benefits in neurological conditions, cardiovascular health, and even cancer prevention.

Melatonin Supplements

Melatonin supplements are available in a variety of forms and dosages. While generally safe, they can cause side effects like dizziness or daytime drowsiness in some individuals.

Only use these supplements under the guidance of a healthcare provider, especially for children, pregnant women, and older adults, to avoid potential risks or dependency.

Controversies and Misconceptions

Melatonin is sometimes mistakenly viewed as a universal remedy for sleep issues. Overusing melatonin supplements can lead to dependency and reduced effectiveness over time.

It is much better to figure out and fix the cause of poor sleep than to use a quick-fix crutch, while ignoring the underlying unresolved problem.

There is also debate about the long-term effects of melatonin use, particularly regarding its impact on hormonal balance.

Comparing Melatonin with Other Sleep Aids

Melatonin offers an alternative to prescription sleep medications and herbal sleep aids.

Unlike some other options, melatonin directly influences the body’s circadian rhythm. However, it may not be as effective for severe sleep disorders.

Conclusion

Melatonin plays a key role in regulating sleep and supporting various bodily functions. While melatonin supplements can be beneficial for managing sleep disturbances and other health concerns, they should not be used. As research continues, the understanding of melatonin’s benefits and potential risks will become clearer.

FAQs

How much melatonin should I take for sleep? Dependence on melatonin pills for sleep is not recommended. Focus on the numerous options for improving sleep quality.

Can melatonin cause side effects? Some individuals may experience dizziness, headaches, or daytime drowsiness. Finding the right dosage and consulting with a healthcare provider is important.

Is melatonin safe for children? Consult a pediatrician before use, as the long-term effects are not fully known.

Can I take melatonin every night? While occasional use is generally safe, nightly use over a long period should be discussed with a healthcare provider to avoid potential dependency or hormonal imbalances.

Does melatonin interact with other medications? Yes, melatonin can interact with certain medications, including blood thinners and diabetes treatments. Always consult a healthcare provider before combining it with other therapies.

Research

Angeles, M., Jose, M., Reiter, R., Hardeland, R., Rol, M. A., & Madrid, J. A. (2014). Protecting the Melatonin Rhythm through Circadian Healthy Light Exposure. International Journal of Molecular Sciences, 15(12), 23448-23500. https://doi.org/10.3390/ijms151223448

Anisimov, V.N., Popovich, I.G., Zabezhinski, M.A., Anisimov, S.V., Vesnushkin, G.M. and Vinogradova, I.A., 2006. Melatonin as antioxidant, geroprotector and anticarcinogen. Biochimica et Biophysica Acta (BBA) - Bioenergetics, [online] 1757(5–6), pp.573–589. https://doi.org/10.1016/j.bbabio.2006.03.012.

Ansari, M., Rafiee, Kh., Yasa, N., Vardasbi, S., Naimi, S.M. and Nowrouzi, A., 2010. Measurement of melatonin in alcoholic and hot water extracts of Tanacetum parthenium, Tripleurospermum disciforme and Viola odorata. Daru, [online] 18(3), pp.173–178. PMID: 22615614; PMCID: PMC3304366.

Arendt, J. and Skene, D.J., 2005. Melatonin as a chronobiotic. Sleep Medicine Reviews, [online] 9(1), pp.25–39. [doi:10.1016/j.smrv.2004.05.002](https://doi.org/10.1016/j.smrv.2004.05.002).

Arendt, J., Aldhous, M. and Marks, V., 1986. Alleviation of jet lag by melatonin: preliminary results of controlled double blind trial. BMJ, [online] 292(6529), pp.1170–1170. [doi:10.1136/bmj.292.6529.1170](https://doi.org/10.1136/bmj.292.6529.1170).

Berga, S.L. and Yen, S.S.C., 1990. Circadian Pattern of Plasma Melatonin Concentrations during Four Phases of the Human Menstrual Cycle. Neuroendocrinology, [online] 51(5), pp.606–612. [doi:10.1159/000125398](https://doi.org/10.1159/000125398).

Dollins, A.B., Zhdanova, I.V., Wurtman, R.J., Lynch, H.J. and Deng, M.H., 1994. Effect of inducing nocturnal serum melatonin concentrations in daytime on sleep, mood, body temperature, and performance. Proceedings of the National Academy of Sciences, [online] 91(5), pp.1824–1828. [doi:10.1073/pnas.91.5.1824](https://doi.org/10.1073/pnas.91.5.1824).

Ebisawa, T., Karne, S., Lerner, M.R. and Reppert, S.M., 1994. Expression cloning of a high-affinity melatonin receptor from Xenopus dermal melanophores. Proceedings of the National Academy of Sciences, [online] 91(13), pp.6133–6137. [doi:10.1073/pnas.91.13.6133](https://doi.org/10.1073/pnas.91.13.6133).

Ferry, G., Ubeaud, C., Lambert, P.-H., Bertin, S., Cogé, F., Chomarat, P., Delagrange, P., Serkiz, B., Bouchet, J.-P., Truscott, R.J.W. and Boutin, J.A., 2005. Molecular evidence that melatonin is enzymatically oxidized in a different manner than tryptophan: investigations with both indoleamine 2,3-dioxygenase and myeloperoxidase. Biochemical Journal, [online] 388(1), pp.205–215. [doi:10.1042/bj20042075](https://doi.org/10.1042/bj20042075).

Fu, L., Xu, B.-T., Xu, X.-R., Qin, X.-S., Gan, R.-Y. and Li, H.-B., 2010. Antioxidant Capacities and Total Phenolic Contents of 56 Wild Fruits from South China. Molecules, [online] 15(12), pp.8602–8617. [doi:10.3390/molecules15128602](https://doi.org/10.3390/molecules15128602).

Grivas, T.B. and Savvidou, O.D., 2007. Melatonin the ‘light of night’ in human biology and adolescent idiopathic scoliosis. Scoliosis, [online] 2(1). [doi:10.1186/1748-7161-2-6](https://doi.org/10.1186/1748-7161-2-6).

Haimov, I., Laudon, M., Zisapel, N., Souroujon, M., Nof, D., Shlitner, A., Herer, P., Tzischinsky, O. and Lavie, P., 1994. Sleep disorders and melatonin rhythms in elderly people. BMJ, [online] 309(6948), pp.167–167. [doi:10.1136/bmj.309.6948.167](https://doi.org/10.1136/bmj.309.6948.167).

Hardeland, R. and Pandi-Perumal, S., 2005. Melatonin, a potent agent in antioxidative defense: Actions as a natural food constituent, gastrointestinal factor, drug and prodrug. Nutrition & Metabolism, [online] 2(1). [doi:10.1186/1743-7075-2-22](https://doi.org/10.1186/1743-7075-2-22).

Holmes, S.W. and Sugden, D., 1976. Proceedings: The effect of melatonin on pinealectomy-induced hypertension in the rat. British Journal of Pharmacology, 56(3), pp.360P. [doi:10.1111/j.1476-5381.1976.tb08383.x](https://doi.org/10.1111/j.1476-5381.1976.tb08383.x).

Jean-Louis, G., Kripke, D.F., Elliott, J.A., Zizi, F., Wolintz, A.H. and Lazzaro, D.R., 2005. Daily illumination exposure and melatonin: influence of ophthalmic dysfunction and sleep duration. Journal of Circadian Rhythms, [online] 3(0), p.13. [doi:10.1186/1740-3391-3-13](https://doi.org/10.1186/1740-3391-3-13).

Karunanithi, D., Radhakrishna, A., Sivaraman, K.P. and Biju, V.M.N., 2013. Quantitative determination of melatonin in milk by LC-MS/MS. Journal of Food Science and Technology, [online] 51(4), pp.805–812. [doi:10.1007/s13197-013-1221-6](https://doi.org/10.1007/s13197-013-1221-6).

Lewy, A.J., 2007. Melatonin and Human Chronobiology. Cold Spring Harbor Symposia on Quantitative Biology, [online] 72(1), pp.623–636. https://doi.org/10.1101/sqb.2007.72.055.

Li, A.-N., Li, S., Zhang, Y.-J., Xu, X.-R., Chen, Y.-M. and Li, H.-B., 2014. Resources and Biological Activities of Natural Polyphenols. Nutrients, [online] 6(12), pp.6020–6047. [doi:10.3390/nu6126020](https://doi.org/10.3390/nu6126020).

Lusardi, P., Piazza, E. and Fogari, R., 2000. Cardiovascular effects of melatonin in hypertensive patients well controlled by nifedipine: a 24-hour study. British Journal of Clinical Pharmacology, [online] 49(5), pp.423–427. [doi:10.1046/j.1365-2125.2000.00195.x](https://doi.org/10.1046/j.1365-2125.2000.00195.x).

Maddux, J.F. and Desmond, D.P., 2000. Addiction or dependence?. Addiction, [online] 95(5), pp.661–662. [doi:10.1046/j.1360-0443.2000.95566110.x](https://doi.org/10.1046/j.1360-0443.2000.95566110.x).

Mayo, J.C., Sainz, R.M., Antolín, I., Herrera, F., Martin, V. and Rodriguez, C., 2002. Melatonin regulation of antioxidant enzyme gene expression. Cellular and Molecular Life Sciences, [online] 59(10), pp.1706–1713. [doi:10.1007/pl00012498](https://doi.org/10.1007/pl00012498).

Meng, X., Li, Y., Li, S., Zhou, Y., Gan, R.-Y., Xu, D.-P. and Li, H.-B., 2017. Dietary Sources and Bioactivities of Melatonin. Nutrients, [online] 9(4), p.367. https://doi.org/10.3390/nu9040367.

Mead, M.N., 2008. Benefits of Sunlight: A Bright Spot for Human Health. Environmental Health Perspectives, [online] 116(4). https://doi.org/10.1289/ehp.116-a160.

Nogueira, L.F.R., Crispim, C.A., Cipolla-Neto, J., de Castro Moreno, C.R. and Marqueze, E.C., 2022. The Effect of Exogenous Melatonin on Eating Habits of Female Night Workers with Excessive Weight. Nutrients, [online] 14(16), p.3420. [doi:10.3390/nu14163420](https://doi.org/10.3390/nu14163420).

Nogueira, L.F.R. and Marqueze, E.C., 2021. Effects of melatonin supplementation on eating habits and appetite-regulating hormones: a systematic review of randomized controlled clinical and preclinical trials. Chronobiology International, [online] 38(8), pp.1089–1102. [doi:10.1080/07420528.2021.1918143](https://doi.org/10.1080/07420528.2021.1918143).

Padumanonda, T., Johns, J., Sangkasat, A. and Tiyaworanant, S., 2014. Determination of melatonin content in traditional Thai herbal remedies used as sleeping aids. DARU Journal of Pharmaceutical Sciences, [online] 22(1). https://doi.org/10.1186/2008-2231-22-6.

Pierpaoli, W. and Regelson, W., 1994. Pineal control of aging: effect of melatonin and pineal grafting on aging mice. Proceedings of the National Academy of Sciences, [online] 91(2), pp.787–791. [doi:10.1073/pnas.91.2.787](https://doi.org/10.1073/pnas.91.2.787).

Reppert, S.M., Godson, C., Mahle, C.D., Weaver, D.R., Slaugenhaupt, S.A. and Gusella, J.F., 1995. Molecular characterization of a second melatonin receptor expressed in human retina and brain: the Mel1b melatonin receptor. Proceedings of the National Academy of Sciences, [online] 92(19), pp.8734–8738. [doi:10.1073/pnas.92.19.8734](https://doi.org/10.1073/pnas.92.19.8734).

Singer, C., Tractenberg, R.E., Kaye, J., Schafer, K., Gamst, A., Grundman, M., Thomas, R. and Thal, L.J., 2003. A Multicenter, Placebo-controlled Trial of Melatonin for Sleep Disturbance in Alzheimer’s Disease. Sleep, [online] 26(7), pp.893–901. [doi:10.1093/sleep/26.7.893](https://doi.org/10.1093/sleep/26.7.893).

Touitou, Y., 2001. Human aging and melatonin. Clinical relevance. Experimental Gerontology, [online] 36(7), pp.1083–1100. [doi:10.1016/s0531-5565(01)00120-6](https://doi.org/10.1016/s0531-5565(01)00120-6).

Viswanathan, M., Laitinen, J.T. and Saavedra, J.M., 1990. Expression of melatonin receptors in arteries involved in thermoregulation. Proceedings of the National Academy of Sciences, [online] 87(16), pp.6200–6203. [doi:10.1073/pnas.87.16.6200](https://doi.org/10.1073/pnas.87.16.6200).

Wang, H., 2004. Protective effect of melatonin against liver injury in mice induced by Bacillus Calmette-Guerin plus lipopolysaccharide. World Journal of Gastroenterology, [online] 10(18), p.2690. [doi:10.3748/wjg.v10.i18.2690](https://doi.org/10.3748/wjg.v10.i18.2690).

Zhang, H., Akbar, M. and Kim, H.Y., 1999. Melatonin: An endogenous negative modulator of 12-lipoxygenation in the rat pineal gland. Biochemical Journal, 344(Pt 2), pp.487–493. [doi:10.1042/bj3440487](https://doi.org/10.1042/bj3440487).

Zhang, Y.-J., Gan, R.-Y., Li, S., Zhou, Y., Li, A.-N., Xu, D.-P. and Li, H.-B., 2015. Antioxidant Phytochemicals for the Prevention and Treatment of Chronic Diseases. Molecules, [online] 20(12), pp.21138–21156. [doi:10.3390/molecules201219753](https://doi.org/10.3390/molecules201219753).

[shadowed-yet-vibrant]

It’s fascinating how little the US at large knew about Walz before this week, but at the same time… it makes sense. He wasn’t their governor. They haven’t seen the incredible work he’s done first-hand, and they haven’t had years to appreciate his authentic charm.

He’s never been a politician who sought out the limelight - everything Minnesota has done in this historic year of progressive legislation and policy has been relatively quiet. He’s not on the road jockeying for the latest sound byte on CNN or some podcast - he’s working to implement the policies people want. He’s tweeting about Mountain Dew. He’s at the state fair eating fried food and talking to his constituents. This is the governor we know. A man who cares deeply about the work he does and the people he represents, not the fame, not the clicks.

He’s genuine. Minnesotans know that. Now it’s time to sell that to the rest of the country.

[marsreds]

so! a bit back i made a post talking about how the world hater majik is a shepherd.

i based my theory on them (blatantly obviously) being set up as a parallel to ichi, and having sheep/goat-like design elements:

(the fluff, the hooves, the little bell and the staff (yes, yes, it's a shakujō but that's a different conversation(also including that wheel they have hanging from their hat)), you get the picture)

then chapters 19 & 20 came out. and. you're telling me??? that there's two lambs?? two lambs in this story??? two??

the lamb leading to the slaughter

and the lamb being led to slaughter.

i'm officially going to go in.sane. what a— what a fuckin design choice!!! hello????? helloooo???? you're telling me that the great big "evil"* that our protagonist will be sacrificed to defeat has a lamb motif??? you're telling me that that the hunter is being led to slaughter by the lamb??? you're telling me that these are the choices??? being made here??? that there are actually two lambs in this story??? hello???? hellooooo??? un.well.

*also, hello??? hello?? "the sole reason i exist"??? who are you, you goddamn twinky cephalophore, what is your deal??? who convinced you of that?? (no, seriously, all the other majiks we've met are like. chill and multifaceted, what is up with this one??)

[buttfrovski]

they're like if the sympathetic and parasympathetic nervous system fell in love

[imagionationstation]

Hey, I realized something recently:

When Raph changed back from a vampire he acted like he remembered the experience.

When he WAS a vampire he mentioned eating spiders and rats 👀

Deduction: my insect fearing child quite possibly remembers *chonking down live spiders*!

I have deep feelings about this but for now I'll just leave that tidbit with you.

Oh. Oh, I forgot about that…

[wyrtig]

MARCH

[openintegrative]

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[bogkeep]

originally for my thesis i was gonna like, focus on each aspect of the prague astronomical clock like its history, its function, and its design separately - but even other than this scope was way too big for me, the design IS the function. like, obviously, It's A Clock........ but! the reason the face plate has multiple colors is because they represent the time of day. the blue field is day, the orange is dawn and dusk, and the black circle is night. the placement of the sun symbol indicates the placement in the day cycle. I Know I Know It's A Clock Of Course It Does That but it's different to how we're used to reading clocks in this day and age.

anyway it reminded me of first year of watchmaker school, when we were learning to blue steel, a process that gives steel a specific material quality and also turns it blue. you might see high end watched that have blue hands and blue screws, for example, and it's not Just for the aesthetic, it's a sign of quality, but it has BECOME a preferred aesthetic BECAUSE of the quality. my teacher asked me if i, as a former art history student, knew whether it was common for something to Become Beautiful because it was a Desired Quality. i didn't have a good answer at the time but i have clearly not stopped thinking about it. i think it's a kind of survivorship bias - something can be the most aesthetically pleasing and beautiful but it won't really matter if it crumbles to dust within a couple years and there's no way for future generations to appreciate it. it doesn't make it less beautiful, only that we have no clue it ever existed. so in that sense, the beauty of functionality persists

[valeriefauxnom]

The Only Tierlist that Matters(tm)

'Best in Element' this, 'Best character that'...

Here's the only thing that you need to know about Dragalia and its lore: who's the best at Alberian Chess.

A fair portion of this is both evidenced and guesswork. Evidenced guesswork? I'll just walk through my analysis for anyone going ??.

In short, I think Leonidas is the best chess player shown. Leif outright states him to be a 'particularly cunning opponent' in comparison to Chelle and Phares, whom he both considers very skilled. Leonidas is the only one to have beaten Leif.

So if 1st and 2nd are locked, I'd say it's a more blurry picture between Phares and Chelle. Chelle I put lower just for the fact she explicitly finds Alberian chess a bit 'too restrictive' in rules and thus might not be quite as studious or caring of its games, and with Phares seemingly capable of getting Leonidas heated while appearing calm himself in "A Royal Tea Party", I think he might be better by at least a little bit. We know the current Chelle vs. Leif meta is a Leif win (though starting to tax/surprise him), but alas, we've no Phares-Chelle or Phares-Leif matchup to settle the big dog league for good.

A tier brings in Regina, who is only A just because I don't have any evidence to suggest how she might stack up against our formidable S-tiers. She's also native in a different variety of Alberian Chess, which further complicates how she could adapt against the southern rules most other players use here. In her own league, who knows? She could be S.

Discount Deku-looking-creature- er, Eugene, is shown to be a very skilled player, and yet his record is 0-2 vs. Leif, Leif not feeling incredibly threatened both times, and so A he goes.

Valyx here is mostly from a lack of evidence, as we never really see him play chess to my knowledge, but Leif at least will endorse him to be a skilled player. For Leif, no.2, that counts for something, and so into A he goes. We would need more sibling match-ups to see how he stacks up against his elders.

Ilia is similarly fuzzy in exact placement but we do know that Leonidas does not feel threatened by her, implying at least some tangible gulf in talent that I think bumps her down at least one tier. That being said, he also compliments her as skilled in reading his intent in chess, which, since Leo is no.1, having good reads on him is likely a very strong point to succeeding in Alberian chess. Besides, if it's 'Alberian' chess to begin with, she very well might have only recently learned the game, as Alberia as a state only started to exist 700 years after her time. That she's this good already is impressive!

Aurien provides some distinguishment between himself and Eugene by losing against him. He's still high up because Euden is very surprised he lost, and had made it in the chess tournament far. He seems to be pretty keen on the strategic understanding of the game, as well.

Falling all the way to D, we've Pinon, who understands some of the principles of strategy, etc, but still is inclined to making big mistakes for players like Regina to exploit. Even when she tries to bring back and challenge Regina with the southern rules she's learned from her travels there, Regina can still beat her comfortably.

Euden just wanted to be in 'E' tier because of his name No, it's mostly because he only just started learning at Gala Leif time in canon. And Euden... doesn't exactly seem to have a natural gift, as, per him when learning:

Or, more eloquently,

In short, he's not quite 'moving pieces at random' F tier for a complete novice, but we just have no evidence he's grown since. He's simply too busy fighting a war and having identity crises and stopping the Halidom from being blown up for the 3rd time today to have much time to practice, either. That being said, since Leif was the one to first start instructing him, he might very well have an edge when it comes to getting better over time!

[wantbytaemin]

no matter what taemin is taemin and don’t you FORGET IT

[computersucker]

back from the restaurant it is now time to watch 8MM and drink the rest of my soju and hope i dont die before i digest my weight in ramen and fried chicken

[nanalineni]

Did you guys know ?? That sometimes to solve mental issues and their somatic manifestations you need to feel pure happiness for a while ? That sounds like such bullshit from the bodymind, you have unhappy disease and to heal you need to be happy.

[makalruja]

GOMENS TUMBRL FANDOM HI HELLO I JUST WANTED TO SHARE THAT I AM SO FUCKING HAPPY I LOVE CHRISTMAS IM SO SO HAPPY OHMYGOD IM GONNA CRY

[kismoirailsis]

i want you dead and i want you dead and i want you dead and i want you dead and i want you dead

[galactica7071]

do y'all ever just get an "entry-point super hyperfixation" when you discover a show/subject that turns out to just be another interest in your arsenal of cool stuff you like but you're so invested in it at the time of discovery that you make your entire personality about it for months until you're finally back to normal levels of enjoyment and the mental whiplash is like being rear-ended by an 18-wheeler

[cherrywhite]

Finished the tsv finale..........