In my sophomore and freshman college years, I was in a dorm with three other guys.
While dorm life was a defining element of my college experience, it wasn’t always conducive to a good night’s sleep. So I decided to try the over-the-counter (OTC) sleeping aid that contained doxylamine succinate. an antihistamine that is sedating.
While it sometimes made me feel tired the next day, it did get the job accomplished.
But, even though it was meant to be used only for occasional use, I ended up having to use it in the evening to ensure a good night’s rest.
Being concerned about the adverse health effects over time, I looked into other options before going with Melatonin. It worked as well and did not leave me with persistent groggy feelings throughout the morning.
Don’t trust me to tell you about the benefits of melatonin supplements to sleep.
This article will discuss how melatonin assists in sleeping, its positive health effects, and the amount to consume.
What Is Melatonin?
Melatonin can be described as the hormone the body produces naturally. It’s made through the pineal gland inside your brain. It’s also found in other places, including your bones, marrow, eyes, and gut. It’s sometimes referred to as the sleep hormone. But, Melatonin itself won’t knock you off. It’s just a signal to let your body know it’s an evening to help you relax and sleep better.
Melatonin supplements are popular with people suffering from insomnia and jet time. You can purchase melatonin supplements without a prescription in many countries.
How Does Melatonin Work?
In simple terms, the circadian rhythm can be described as the body’s internal clock. It informs you what time it is to
- Wake up
Melatonin can also help regulate body temperature and blood pressure, glucose, body weight, and the levels of certain hormones.
The levels of Melatonin in your body begin rising in the dark and signalling your body’s signal that it’s the time for sleep. The levels decrease later in the morning when it’s bright outside, which encourages the process of awakening.
Melatonin can also be a receptor within your body, helping you relax.
In one instance, it is a receptor-binding agent in your brain, reducing the activity of your nerves. It may also lower dopamine levels, which is a hormone that aids in staying awake and plays a role in certain aspects of the night-day eye cycle. While the exact mechanism behind Melatonin’s effects isn’t precise, however, research suggests that melatonin helps regulate our sleep cycle
The opposite is that daylight alters the production of Melatonin, which is one of the ways your body tells you it’s time for a wake-up.
Melatonin is a hormone that helps the body make it easier to sleep. Those who aren’t producing enough of it during the night might have difficulty falling asleep.
A variety of factors can lead to the levels of Melatonin dropping at night, including smoking, alcohol and caffeine consumption, shift work ageing, certain medications, and exposure to excessive lighting at night. A supplement with Melatonin could assist in countering low levels and help normalise your internal timer.
A proper bed with proper sleeping equipment is necessary for getting adequate sleep. These include buying a headboard, mattress, pillow, sheets, quilts, etc.
Taking Melatonin For Sleep Shall Help You
Evidence suggests that taking Melatonin prior to going to bed can reduce sleep latency, that is, the amount of length of time required to fall asleep while also increasing your total sleep time.
A study review showed that taking Melatonin before bedtime reduced sleep delay by nearly 3 minutes. The total sleep time was increased by around 30 minutes compared to the control.
Another study analysed for people suffering from sleep disorders showed that Melatonin significantly decreased sleep disturbances and latency in sleep while increasing the duration and quality of sleep. This study found that Melatonin didn’t help in improving sleep in those suffering from brain disorders or mental illnesses like Alzheimer’s disease. Other studies have proved that the opposite is true.
Jet lag happens if your internal body clock is not aligned with the changing time zone. People who work in shifts can also experience jet lag-related symptoms since they work hours typically used to sleeping. Melatonin can help to reduce jet lag by synching your internal clock to the change in time.
For instance, a review of 11 studies involving those who had travelled through five time zones or greater revealed that Melatonin could efficiently reduce the effects of jet time.
Side Effects Of Melatonin
The latest research suggests that melatonin supplements are healthy and non-toxic. They’re also non-addictive for kids or adults. Long-term supplementation is likely to be secure. Research has not found any severe adverse reactions associated with daily melatonin supplementation in doses of 2-10 mg for durations of up to 3.5 years.
In contrast to other hormones, there is no evidence to suggest that Melatonin affects the body’s ability to produce its own.
- Sleepiness during the day
- An icy sensation
Melatonin is a potent supplement that can aid in falling asleep, especially if you suffer from jet time. It can offer additional health benefits too.
If you’re thinking about Melatonin, it’s essential to consult your doctor or pharmacist to determine if it’s the right choice for you and if it’s possible to interfere with the medications you’re taking.
You can begin by taking a low dose, such as 0.5-1 mg 30 minutes before getting to bed. If this doesn’t work for you, increase your dosage to 3 mg. Melatonin is generally well-tolerated. It is generally well tolerated.