Studies have shown that it is specifically at night, during sleep, that the optimal amount of the vital hormone melatonin is produced. This hormone protects the body against the onset and development of malignant tumors.
Dr. Georges Maestroni and his colleagues from Switzerland conducted a remarkable study investigating the effect of melatonin on the immune system. In one experiment, scientists used two groups of mice infected with a dangerous virus and subjected to stressful situations. The only difference was that one group was administered melatonin. The results were astounding. After 30 days, 92% of the mice that did not receive melatonin had died. Of those who received melatonin, only 16% died. The mortality rate decreased fivefold!
Melatonin also helps manage stress. Research has shown that when melatonin levels are sufficient, the brain, immune, and endocrine systems unite to restore an immune system weakened by high levels of stress hormones. There is also evidence that melatonin can lower blood cholesterol levels and help reduce arterial blood pressure by exerting a restraining influence on arousal processes.
Melatonin does not accumulate in the body; we need to reproduce it every evening. The greatest amount of melatonin is formed at night in complete darkness. During this time, melatonin levels increase 5 to 10 times, reaching a peak at 2:00–3:00 AM.
Thus, a critical condition for increasing melatonin production is going to bed earlier. The famous Christian writer Ellen White, who devoted much attention to promoting healthy lifestyle principles and maintained remarkable productivity for many years, wrote: “…Sleep before midnight is the most valuable. Two hours of good sleep before twelve are worth more than four hours after.” Therefore, darkness is a vital condition for melatonin formation.
Additionally, it was discovered several years ago that artificial evening room lighting suppresses melatonin production, so it is important to avoid bright light during evening hours. It is better to go to bed early to take advantage of nocturnal darkness and then rise early. Note that the popular classification of people into “owls” and “larks” has no scientific basis; it is a matter of habit—and an unhealthy one at that.
Of course, there are situations when tasks must be completed urgently by morning. In such cases, instead of staying up late working, it is better to go to sleep at 10:00 PM, wake up at 5:00 AM, and finish what is needed. Furthermore, it is well known that the most significant physiological boost and the highest level of human productivity occur between 5:00 and 6:00 AM, but unfortunately, modern people often sleep through this time.
In conclusion, increasing time spent in natural light, minimizing the use of artificial light, and sleeping in total darkness promote the production of melatonin—a hormone capable of strengthening immunity and increasing our productivity and resistance to stress.
