Melatonin - The secret to a good night’s sleep
Most people think of Melatonin as a magical sleeping aid that can help you drift into dreamland in no time. However, it’s much more than that.
Melatonin, commonly referred to as the "sleep hormone," plays a vital role in regulating the body's natural sleep-wake cycleThroughout the day, the pineal gland in our brain remains inactive. But a few hours before our natural sleep time, as daylight fades and darkness descends, the pineal gland springs into action and releases melatonin into the brain.
Rather than acting as a simple on-off switch for sleep, melatonin behaves more like a dimmer switch, turning off daytime functions while activating the night ones. Taking a melatonin supplement is similar to taking a dose of sunset, tricking your body into believing it's time for bed.
Melatonin works closely with your body’s circadian rhythm to help prepare you for sleep. Circadian rhythm is our body’s natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours.
While many people naturally produce sufficient melatonin for sleep, there are certain measures you can take to optimize your body's production of this hormone. Alternatively, you can try a short-term supplement if you're dealing with insomnia, struggling with jet lag, or need to adjust your sleep schedule for work or school.
Read on to find out how you can effectively harness the sleep-inducing benefits of melatonin
Effects of Melatonin on Sleep:
Melatonin is found to have the following effects on sleep quality
1. Fall asleep faster: Studies have found that people who took melatonin fell asleep between 22 and 34 minutes sooner than those who took a placebo pill.
2. Improves sleep efficiency: This means that you'll spend more time actually sleeping compared to the time you spend in bed. Who doesn't want more quality sleep?
3. Helps kids with sleeping problems - Melatonin can be really helpful for kids with sleep problems, like those with autism or ADHD. It can help them fall asleep and stay asleep longer, giving them the rest they need to tackle their day.
But that's not all - melatonin can also be a lifesaver for people with certain sleep disorders. This includes -
1. Delayed Sleep-Wake Phase disorder - Do you ever have trouble getting to sleep and waking up on time? That might be a sign of delayed sleep-wake phase disorder. This sleep disorder can make it difficult for people to fall asleep and wake up when they need to because their sleep-wake cycle is delayed.
Luckily, research has found that taking melatonin before bedtime can help people with this disorder fall asleep faster.
2. Jet-Lag - Have you ever traveled to a different time zone and felt exhausted during the day? That's a common experience known as jet lag. It happens because your body's sleep-wake cycle doesn't match the time of your destination. Melatonin can be helpful in alleviating jet lag symptoms like daytime sleepiness and fatigue.
If you're planning a trip, try taking melatonin two hours before your bedtime at your destination, starting a few days before your trip.
3. Non-24-hour sleep-wake rhythm disorder - This is another sleep disorder that affects some people. This occurs when a person's biological clock is out of sync with the daily cycle of light and darkness. Both children and adults with this disorder can benefit from using melatonin to improve their sleep.
Dosage
Melatonin supplements are usually considered safe for use however, it is advised to use them wisely and safely.
There is a wide variety of melatonin supplements available today and most of them are available over the counter. With so many options in the market, it can get overwhelming trying to find the one that’s right for you.
The recommended dosage for melatonin is 1 to 5 milligrams two hours before bedtime. Experts recommend taking melatonin at a low dosage and then gradually increasing its consumption. While looking for a melatonin supplement, make sure the melatonin content adheres to the standard dosage.
Additionally, look for supplements that contain melatonin combined with other sleep-inducing ingredients such as valerian root, L-theanine, lavender, or chamomile.
Nyumi’s beauty sleep gummies are formulated with the goodness of Melatonin, L-Theanine, Chamomile, and other essential nutrients to help you get a good night’s sleep. These gummies deliver your daily melatonin intake in a delicious blueberry flavor.
Some people should avoid taking melatonin supplements until after speaking with their healthcare professional. This includes those who -
1. Are taking medications, especially blood thinners
2. Have epilepsy, dementia, or depression
3. Are pregnant or breastfeeding
4. Have had an organ transplant
Side effects of Melatonin
Well, the good news is that melatonin is unlikely to do any harm in the short term.During long-term usage, the side effects of melatonin can occur but, they are typically mild. One of the most common side effects of melatonin is drowsiness. Some people may notice that they feel sleepy or groggy the next morning.
Other common side effects of melatonin include
- Headache
- Nausea
- Dizzyness
- Irritability
Quick Facts about Melatonin
- It takes approximately 1 to 2 hours for melatonin to become effective.
- Typically, melatonin is taken for a duration of up to 13 weeks, but some individuals may require it for an extended period.
- The effectiveness of melatonin may be diminished by consuming alcohol or smoking while taking it.
- If using melatonin to improve sleep quality, avoid taking any herbal remedies that may interfere with sleep at the same time.
References
