Sleep despite the summer flood of light with melatonin, passion flower & co.

Summer beckons with long, bright days and balmy evenings that we love to spend outdoors. But when night falls, the warm season poses a particular challenge for many people: it is harder to fall asleep and sleep is less deep. The flood of summer light that delights us during the day can disrupt our natural sleep rhythm and make it more difficult to find restful sleep. However, good sleep is essential for our well-being, performance and health. Fortunately, there are gentle ways to support your body naturally and promote quality sleep even on the brightest summer nights - for example with melatonin and passionflower.

Understanding your biorhythm: The key role of melatonin

To really understand how summer can affect our nightly rest, a little excursion into the world of our internal clock and the fascinating hormone melatonin is essential.

What is melatonin? 

Think of melatonin, chemically a small but powerful molecule called N-acetyl-5-methoxytryptamine, as an endogenous messenger that naturally accompanies us to sleep. Your body has the ability to produce this hormone itself. The control center for this production is a tiny but crucial gland deep in your brain, the pineal gland. This is where our sleep-promoting melatonin is produced from the essential amino acid tryptophan via an important intermediate stage, serotonin. [1]

The really remarkable thing about this is the close connection to the brightness of our surroundings:

• Darkness: acts like a gentle start button and stimulates melatonin synthesis.
• Light, on the other hand, has a slowing effect on this process.

For this reason, melatonin is often referred to as our “sleep hormone” or the “hormone of darkness” [1], as it naturally sends your body the signal: “It's time to get ready for a good night's sleep!”

How melatonin controls the sleep-wake rhythm

Did you know that everyone has a very personal internal clock that precisely controls countless bodily functions throughout the day? This fascinating, approximately 24-hour cycle is known as the “circadian rhythm” or our “sleep-wake rhythm” (sometimes also known as the day-night rhythm) [2]. And in this complex interplay of our bodily functions, melatonin plays a central role as a kind of inner conductor. It not only ensures that we feel tired in the evening, but also synchronizes our entire sleep-wake rhythm and also influences other important physiological processes such as the regulation of our body temperature, blood pressure and even other hormone levels [1].

The typical process is as follows [1] [3]:

1. As evening approaches and darkness spreads, our eyes perceive that there is less light.
2. This signal is transmitted directly to the pineal gland via special nerve pathways.
3. The pineal gland responds by gently increasing its melatonin production and releasing the hormone into the blood.
4. As a result, the melatonin level in our body rises and we experience a pleasant feeling of tiredness and sleepiness.
5. During the night, this concentration remains high and usually reaches its peak in the early hours of the morning, between around 2 and 4 am.
6. Melatonin levels then fall again with the first soft light of the new day.

Summer light and melatonin: why long days can disrupt sleep

Do you remember the crucial factor that significantly influences melatonin production? It's the light! Bright light, and blue light in particular plays a role here - both that from our modern screens (smartphones, tablets, computers) and natural daylight itself - has a surprising effect: it can gently suppress the release of melatonin [1].

And this is precisely the particular challenge that the beautiful summer sometimes presents us with:

• The days are getting longer.
• Darkness takes longer to come.
• The intensity of sunlight is often higher than in other seasons.

These factors can lead to the body's own melatonin production starting later or the duration of nocturnal secretion being shortened. The result? Our body's natural signal to get tired is delayed, we find it harder to fall asleep and the entire, all-important sleep-wake rhythm can lose its harmonious balance.

Harness the power of nature: Passion flower for gentle calming

Now that we have shed light on the central role of melatonin for our sleep-wake rhythm, let's turn to another natural support that often comes into play when it comes to finding inner peace and improving sleep: the passion flower (Passiflora incarnata). Are you already familiar with the gentle power of this special plant?

Traditional support for inner balance

Passionflower, a fascinating climbing plant originally from the warm regions of America, has been valued for centuries for its calming properties. It was traditionally used by indigenous peoples to treat nervousness and insomnia. In modern herbal medicine, too, passionflower herb has established itself as a valuable aid for difficulties falling asleep, inner restlessness and states of tension [4]. The long tradition of use suggests that passionflower can easily help you to find peace and prepare for the night - even if a baby is dominating your nights.

The effect of passionflower: how it can contribute to inner calm and sleep readiness 

In scientific research, the effect of passionflower is primarily associated with its influence on the GABAergic system in the brain. GABA is an important neurotransmitter that plays a central role in relaxation. It is assumed that certain ingredients of passionflower, such as flavonoids, can bind to GABA receptors in the brain. This mechanism could help to reduce nerve activity and thus promote a calming effect that can make it easier to fall asleep more quickly. Another positive effect is that, unlike some synthetic sleep aids, passionflower has no known significant risk of dependence or habituation. This makes it an attractive option for a gentle sleep aid. [5]

What research says about passionflower for nervous agitation and sleep support

“So what does science really say about passionflower?” you may be asking yourself. Well, the experts at the European Medicines Agency (EMA) have taken a closer look and say: Passionflower has traditionally proven to be a sleep aid for mild sleep problems [6]. That's a good first impression, isn't it?

But there are also studies that take a closer look at how passionflower might work. Some suggest that it can help with nervous restlessness - perhaps a bit like a gentle hug for stressed nerves. And when it comes to falling asleep? Some studies with passionflower tea actually showed an improvement in sleep quality [4]. Studies with passion flower extracts have also shown positive effects on sleep disorders. Passionflower is also often found in dietary supplements for better sleep - sometimes together with other herbal helpers:

• Studies suggest that passionflower can have an anxiolytic effect.
• Passion flower tea could improve the quality of sleep in some cases.
• Many sleep aids in tablet form contain passionflower.

However, it is important to note that if you have persistent sleep problems, you should always speak to a doctor to clarify the cause.

Mastering summer nights: Your practical guide to restful sleep 

Although dietary supplements can provide support, good sleep hygiene and adapted habits are the foundation for better sleep - especially in summer. These easy-to-implement tips can help you fall asleep more easily despite the heat and brightness and make your night more restful.

Create your ideal sleeping environment

The environment in which we sleep has a huge impact on the quality of our sleep. In summer, temperature and light are particularly crucial:

Keep bedrooms cool: The feel-good temperature is usually between 16 and 18 degrees. Close windows and shutters during the day and ventilate in the evening and morning. A fan can provide gentle air movement.

Ensure darkness: Long periods of twilight and early light can disrupt melatonin production. Darken your bedroom well with thick curtains or use a sleep mask.

Adjust the bed climate: sweating disturbs your sleep. Choose light, breathable bed linen made from natural materials such as cotton or linen. A thin sheet is often sufficient in summer.

Your lifestyle as a sleep friend

What we do during the day affects our sleep at night:

Light evening meals: Avoid heavy, greasy or spicy foods before bedtime. Light food such as vegetables or yogurt is better.

Drink enough, but not too late: drink water or unsweetened teas throughout the day. Avoid large amounts just before going to bed.

Relaxing evening routines: Fixed rituals signal to your body that it's time to sleep. A warm bath, light reading or quiet music can help.

Conscious use of light: Avoid bright, blue light from screens in the 1-2 hours before going to bed, as it can inhibit melatonin production. Use night modes and prefer warm light in the evening. Get enough daylight during the day.

These sleep hygiene measures are essential for a better night's sleep. They help your body to find its natural rhythm and can reduce the need for sleep aids or support their effect.

Frequently asked questions about melatonin & passionflower

Here you will find quick answers to your questions about melatonin and passionflower as a sleep aid:

Is it safe to take melatonin every night?

There are not yet many long-term studies on the long-term use of melatonin as a dietary supplement. Experts tend to advise caution. If you have long-term sleep problems or want to use melatonin over a longer period of time, it is best to talk to your doctor, especially if you have any pre-existing medical conditions.

How quickly does melatonin work?

If you take melatonin to help you fall asleep faster (usually 1 mg just before bedtime), it can take around 30 to 60 minutes to take effect [7]. It often takes a few days of regular intake to adjust the sleep rhythm, e.g. in the case of jet lag.

What does passion flower do?

Passionflower is traditionally used to help with nervous restlessness and mild sleep problems. It is thought to have a calming effect by influencing the GABA system in the brain.

When should you not take melatonin or passionflower?

Certain groups of people should be careful [7] [8]:

Melatonin: Not recommended for children and adolescents, pregnant women, breastfeeding women and women of childbearing potential. Caution with certain illnesses and medications.

Passionflower: Not for children under 12 years of age, pregnant women and breastfeeding mothers (as there is little data on this). Not for people with known allergies.

Both: May impair the ability to drive. Caution with simultaneous intake of sedatives or sleeping pills and alcohol.

Your individual path to restful summer nights

The journey to better sleep, especially during the often challenging summer nights, is highly individual. What helps one person may not be the solution for another. Whether it's small amounts of melatonin supplements that work, gentle essential oils in the bedroom, calming white noise or a combination of different approaches - listen to your body. Pay attention to good sleep hygiene and find evening rituals that are good for you. If sleep problems persist or even cause gastrointestinal complaints or discomfort the next day, don't hesitate to seek professional advice. Sometimes it takes a little patience and trial and error to find the best strategies for your personal, restful sleep. This way you can enjoy the light summer nights relaxed and start the new day fit.

Sources

[1] https://www.ncbi.nlm.nih.gov/books/NBK550972
[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC6751071
[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC5405617
[4] https://www.uniklinik-freiburg.de/Schlafstörungen
[5] https://pmc.ncbi.nlm.nih.gov/articles/PMC2941540
[6] https://www.ema.europa.eu/en/medicines/herbal/passiflorae-herba
[7] https://www.bfr.bund.de/melatoninhaltige-ne-moegliche-gesundheitsrisiken
[8] https://www.nccih.nih.gov/health/passionflower