Melatonin sleep helps are becoming more common, with 3 million Indians taking them in 2012, according to a Centers for Disease Control and Prevention countrywide study. If you are one of them or are thinking about using melatonin tablets for sleep, it is important to understand how it works.
Melatonin is naturally produced by your body. It does not force you to sleep, but when your melatonin tablets levels rise in the evening, you enter a condition of tranquil wakefulness that promotes sleep.
Most people's bodies make enough melatonin tablets on their own to allow them to sleep. However, there are actions you may do to maximise your natural melatonin tablets synthesis, or you can try a supplement on a short-term basis if you have insomnia, wish to overcome jet lag, or are a night owl who wants to go to bed earlier and wake up earlier, such as for work or school.
Use melatonin's sleep-inducing messages to your advantage, not against them.
"Melatonin levels climb around two hours before night," explains Buenaver. "Create ideal circumstances for it to perform its job by turning out the lights before going to bed." Stop using your computer, smartphone, or tablet—the blue and green light emitted by these gadgets can counteract the benefits of melatonin tablets. When watching television, keep at least six feet away from the screen. Turn off any bright overhead lights as well." Meanwhile, obtaining enough sunlight in the morning and afternoon can help teach your body to generate melatonin tablets for sleep at the appropriate time of day. Take a trip outside or sit next to a bright window.
Consider melatonin tablets sleep aid if you suffer from occasional insomnia.
"Even good sleepers have problems falling or staying asleep every now and again," Buenaver explains. "If you're having trouble sleeping for more than a night or two, you might wish to try melatonin tablets." According to research, a pill may assist persons with insomnia sleep somewhat quicker and may have greater advantages for those with delayed sleep phase syndrome (falling asleep late and waking up late the next day).
Melatonin sleep supplements should be used with caution and caution.
"Less is more," argues Buenaver. Take 1–3 milligrammes two hours before going to bed. To alleviate jet lag, begin taking melatonin tablets two hours before bedtime at your destination a few days before your travel. "You may also modify your sleep-wake routine to match your new time zone by simply remaining up when you arrive—delaying sleep until your typical bedtime in the new time zone." Also, get outside for some natural light. "That's what I do," explains Buenaver.
Understand when to quit.
"If melatonin tablets isn't helping you sleep after a week or two, stop using it," advises Buenaver. "Speak with your health care professional if your sleep issues persist." If melatonin appears to help, most people can take it nightly for one to two months. "After that, take a break and see how you sleep," he says. "For best effects, relax before night, keep the lights low, and sleep in a cool, dark, and comfortable bedroom."
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