Due to stress, anxiety, hectic lifestyles, and a variety of other factors, peaceful sleep has become a rarity for many. However, if you don’t get a good night’s rest, not only do you wake up groggy and irritated, but your health goes for a toss as well. Thankfully, there are supplements that you can consume to ensure you don’t toss and turn throughout the night. Melatonin supplements are often used as sleep aids.
What is melatonin?
This is a hormone made by a part of the brain called the pineal gland. It helps regulate your sleep-wake cycle. To put it in a nutshell, it directs your body when it is time to sleep and when it is time to wake up. Production and release of melatonin in the brain is connected to time of day- it increases when it is dark and reduces when it is light. The production declines as you age.
How can you consume melatonin?
Melatonin is available as a supplement in pill form, and there are two types – natural and synthetic. The former is made from pineal glands of animals, but it could be contaminated with a virus so it isn’t ideal. The synthetic form of melatonin is free from this risk. But make sure the label on the pill bottle has mentioned this type.
Why should you take melatonin?
Melatonin is commonly used for sleep disorders, such as insomnia and jet lag. Take a look:
-
It can help improve circadian rhythm sleep disorders in the blind – works for both adults and children.
-
Those who suffer from delayed sleep phase, where sleep pattern is delayed two hours or more from a conventional sleep pattern. Melatonin reduces the length of time needed to fall asleep and advances the start of sleep in adults and children with this condition.
- Improves alertness and daytime sleepiness, which are common symptoms of jet lag.
- Could be somewhat useful for insomnia.
Research suggests that melatonin might reduce evening confusion and restlessness in people with Alzheimer's disease, but it doesn't seem to improve cognition. More data is required to support these findings.
Is melatonin safe?
Normally, your body produces sufficient melatonin for its general needs. As of now, evidence suggests that melatonin supplements promote sleep and are safe if used for short term. However, it can lead to side effects like headache, dizziness, nausea, and drowsiness, if not taken in the appropriate dosage. It is advisable not to drive or use machinery within 5 hours of taking the supplement. Don't use melatonin if you have an autoimmune disease or if you are on prescription medications. Breastfeeding mothers and pregnant women shouldn’t consume melatonin.
What is the correct dosage?
Melatonin has most often been used by adults in doses up to 8 mg by mouth daily for up to 6 months. Some melatonin products can be placed under the tongue or in the cheek to absorb faster. Melatonin is also used in creams, gargles, and gels.
If this is your first time using melatonin, start with a lower dose. However, just like any other supplement, melatonin pills or capsules should be used only after consulting with a doctor. Meanwhile, check out these delicious Marine Collagen Crush sachets – there are 4 different flavors, so once you decide which one you like the most, go right ahead and order a tubbie!
Citation:
https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071
https://www.webmd.com/vitamins/ai/ingredientmono-940/melatonin
https://www.healthline.com/health/is-it-bad-to-take-melatonin-every-night
https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work
