A proper guide to Melatonin: For a sound sleep
Have you found yourself counting sheep at night, unable to fall asleep, even though you are exhausted? Well, you are not alone. Around half of the world’s population are with you, lying wide awake at night.
No worry, it is entirely understandable, our world has been turned upside down, a curveball has hit us all. Stress, worry, uncertainty have become expected household guests. It could be hard to unplug from these and give your body the rest it deserves.
While it is best to start by making adjustments in your daily routine and introducing some healthy habits, there are a variety of sleeping aids available that you can consider. Melatonin is one option for those looking for a sleeping buddy that is safe and non-habit-forming.
What is Melatonin?
Melatonin is a hormone produced by the pineal gland in your brain, then released into the bloodstream in response to darkness, regulating the sleep-wake cycle. The whole Melatonin production process relates to the amount of light around you. Darkness triggers your brain to make more Melatonin, which signals the body to fall asleep. At the same time, light minimises its production, which helps you stay awake during the day.
Though Melatonin releases and suppresses in response to natural light, researchers have found a relationship between exposure to blue light and reduced Melatonin levels. And that is why most sleep experts advise against the use of electronics before sleep time. So, switch off your gadgets at least 30 minutes before your bedtime to not hinder your body’s Melatonin production.
What are the health benefits of Melatonin?
There is a high chance that people with sleeping troubles have low Melatonin levels. So, adding Melatonin from products might help them. And this is one main reason that most sleeping aids list it as their chief ingredient. Now, there are certain conditions from which Melatonin aids offer complete relief.
- Insomnia– According to the mayo clinic, “Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and stop you from getting back to sleep.” Taking Melatonin seems to shorten the time it takes for an individual suffering from Insomnia to fall asleep.
- Jet lag– Also known as rapid time-zone syndrome, Jet lag messes with your sleep when you travel across multiple time zones, especially when travelling to the east side. As a result, you may feel daytime tiredness, digestive problems, and disturbed sleep.
- Delayed sleep-wake phase disorder (DSWPD)- Those with DSWPD are usually called night owls, having trouble sleeping at the usual times and waking up in the morning. These people can’t seem to close their eyes before 2 to 6 Am and would like to open them only after 10 Am.
- Anxiety before and after surgery- Taking Melatonin by mouth or under the tongue reduces anxiety before and after surgery in up to 80% of adults.
How to take Melatonin?
As an over-the-counter product, Melatonin is considered solid in the form of pill, capsule, chewable tablet, or liquid form. Its dose should be between 0.2 and 5 mg in adults for safety reasons when starting. Also, it is advised to be taken around 30-40 minutes before bed for Melatonin aid to work its magic.
Things to keep in mind
- If you’re pregnant or breastfeeding, you must see your doctor before taking any medicine or supplement, including Melatonin.
- Avoid taking high doses of Melatonin cause instead of fixing it will throw your body’s internal clock off track. Instead, follow the instruction given carefully on your sleeping aid label.
- People with epilepsy and those on high blood pressure and blood thinner medications must consult their doctor before taking Melatonin products.
- In the case of children, studies have indicated that low levels of Melatonin are safe, however only for the short-term. Again, though, it would be best if you consider a pediatrician before giving your child any sleeping aid.
A word of advice
Some people may experience daytime drowsiness, headaches, and dizziness when taking Melatonin. However, there is absolutely no evidence of severe risk or adverse effects. Nevertheless, as a preventive measure, after consuming sleeping aids, people should not drive or use machinery as it can be dangerous.