Insomnia, which refers to a complaint of delayed and/or inadequate sleep, is a common disorder resulting in negative health effects. The primary role of melatonin is to regulate the body’s wake-sleep cycle each day and night. The body’s internal clock tells the brain how and when to regulate the release of melatonin.
Darkness causes our body to produce more melatonin that signals our body to prepare for sleep. Light reduces the production of melatonin and signals your body to prepare for being awake. Some individuals who face difficulty in sleeping have low melatonin levels. It is believed that adding melatonin from supplements may help such people sleep.
Melatonin Supplements
Humans are not the only melatonin producers. Other organisms capable of secreting melatonin include algae, fungi, insects, and plants among others. Vegetables and fruits also contain melatonin. When the hormone is produced within the body, it is termed endogenous melatonin. When produced artificially, it is exogenous melatonin. These days, it is available in the form of supplements, such as pills, capsules, and liquids.
As melatonin is a naturally occurring hormone, the short-term effects of supplements can help with certain sleep disorders such as:
Irregular sleep-wake cycle
Delayed sleep disorders
Circadian rhythm disorders
Jet lag
How to Use Melatonin Correctly?
When you find it difficult to fall asleep, maybe due to work stress or long travel, melatonin supplements can help.
If you decide to take supplements, ensure not to take a high dose. One to three milligrams of melatonin is advisable.
It is best to take it two hours before going to bed. According to sleep experts , the human body naturally produces melatonin two hours before the typical bedtime.
Individuals who wish to prevent jet lag should start taking it a few days before leaving for their trip. Time it properly.
Watch for side effects if any. Side effects of melatonin supplements are not too severe, but can include nausea, headaches, and dizziness.
Who should not take melatonin ?
Depression: Melatonin can worsen depression symptoms
Bleeding disorders: Melatonin can worsen bleeding in people with bleeding disorder Diabetes: Melatonin can raise blood sugar in diabetic people. Carefully monitor the blood sugar levels, if you or any loved one have diabetes and are taking melatonin
Seizure disorders: Using melatonin may raise the risk of having a seizure
High blood pressure: Melatonin can raise blood pressure in people who are taking certain medications to control blood pressure. Avoid using it
Transplant recipients: Melatonin might increase immune function and can interfere with immunosuppressive therapy used by individuals receiving transplants
What are the things to avoid while taking Melatonin supplements?
Avoid driving for a minimum of 4 hours after consuming melatonin supplements.
Refrain from using melatonin supplements with other prescribed medications, OTC drugs, or dietary supplements.
Avoid alcohol while taking melatonin.
Avoid beverages like tea, coffee, cola, and other caffeinated drinks. They might counteract the beneficial effects of melatonin.
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