Are you looking for a new way to brighten up your mornings and enjoy your nights? There are about 45% of the world’s population that suffers from sleep problems and disorders. Poor sleep is no joke since it can cause many consequences.
Insufficient sleep can deplete your energy levels and lower your productivity. It can also raise your risk of diseases such as diabetes and high blood pressure. This is where melatonin can help you.
Read on to learn more about how melatonin can help you sleep peacefully and achieve a good night’s rest.
What Is Melatonin?
Melatonin is a hormone that your brain makes it easier for you to control your sleep cycle. It’s produced by the pineal gland in your brain and released into your bloodstream. You can also find it in your eyes, gut, and bone marrow.
Melatonin is also called the sleep hormone or Dracula hormones. The melatonin hormone works with your body’s circadian rhythm. This tells you when to eat, sleep, and wake up. It’s a hormone that lets your body know that you should be relaxing and sleeping.
Your melatonin levels start to rise as soon as the sun sets and stays high during the night. The light is what suppresses melatonin production to let your body know when it’s dark. However, stress, exposure to bright lights, and smoking can affect melatonin production.
When to Use Melatonin
The melatonin’s job is to help you signal your body to rest. So, to help you with your sleeping problems, scientists made melatonin supplements. The supplements can help you to deal with specific sleeping problems, including:
- Jet lag
- Delayed sleep disorder
- Sleep and wake cycle issues
- Circadian rhythm disorder, especially for the blind
- Workers who usually sleep during the day
- Insomnia and sleep deprivation
There are two main forms of melatonin: synthetic and natural. It’s better to stick to synthetic or manmade melatonin supplements. The natural type of melatonin comes from different animals’ glands, which makes it more prone to have viruses.
Melatonin supplements often have valerian root, magnesium, and other natural sleep aids. It’s always good to check the labels, but labels with “certified” or “natural” are not regulated and standardized. If you want to go for a healthier version, you can get the melatonin and vegan version.
How to Take Melatonin Supplements
If you want to start using melatonin, you should start with a low dose supplement. Melatonin supplements range from 0.1 to 12 milligrams (mg). For first time users, start with a 0.5 mg to 1 mg dose before heading to bed.
If a low dosage doesn’t help you fall asleep, increase the dosage by 3 mg to 5 mg. The goal is to find the lowest dosage that can help you sleep peacefully. Using too much melatonin may make you experience daytime sleepiness.
Benefits of Melatonin
Getting sleep help is one of the reasons why many people take melatonin. It’s one of the best sleep remedies for those who have difficulty resting. Taking melatonin supplements can help you sleep better and get a higher quality of rest.
One of the common situations where people use melatonin is when they have jet lag. Traveling through different time zones can mess up your body’s circadian rhythm. Using melatonin can reduce the effects of jet lag and also improve your alertness during the day.
Taking melatonin won’t only help you sleep better, but it can also benefit your overall health. Here are some health benefits you can get from melatonin:
Supports Eye Health
Melatonin has plenty of antioxidants that can lessen the risk of cell damage, which keeps your eyes healthy. It also lowers the risk of getting eye diseases like AMD and glaucoma. AMD is short for age-related macular degeneration.
Treat Heartburn and Ulcer
The antioxidants of melatonin may help you treat stomach ulcers and eases heartburn. It can be even more effective if taken with omeprazole. With about 6 mg before bed, you can lessen the effects of illnesses like GERD.
Reduce Signs of Tinnitus
Tinnitus is a condition where you can hear a constant ringing in your ears. It can get worse when there’s less background noise, like when you’re trying to fall asleep. Taking 3 mg before heading to sleep can help lessen the ringing sounds during the night.
Improve Growth Hormone Levels in Men
Melatonin can help the pituitary gland release more human growth hormone or HGH. Melatonin dosages from 0.5 mg to 5 mg helps stimulate your HGH release. It also lowers levels of somatostatin to help produce enough HGH for your body.
Side Effects of Melatonin
Melatonin supplements are non-toxic, safe, and non-addictive. However, many people may experience drawbacks. It could be due to usage at the wrong time or overdosing. You may experience nausea, headaches, and irritability.
A higher dose will not help you sleep, but it can raise your risk of getting mild symptoms. Taking too much can also affect how your body makes natural melatonin. There are also times when your body won’t agree with the melatonin because:
- You are pregnant
- You have an autoimmune disorder
- You have a mental disorder such as depression
- You are prone to seizures
Melatonin supplements also interact with different medications. Avoid taking them with the following:
- Sleeping aids or sedatives
- Oral contraceptives
- Blood pressure medications
- Diabetes medications
You should check in with your doctor before planning to take melatonin supplements. Remember not to take more than what your body needs to sleep. You are risking your health and increasing your chances of:
- Allergic reactions
- Low blood pressure
- Anxiety or dissatisfaction
- Nausea or dizziness
- Mood swings
So, be careful of how much melatonin you intake and consult your doctor. Since melatonin’s long-term effects are unknown, you have to keep an ongoing conversation with your doctor.
How Melatonin Can Naturally Help You Sleep Peacefully
Sleeping plays an important role in your well-being and overall health. It enables your body to repair itself and get ready for a new day. Melatonin is your solution to help you sleep peacefully.
Are you looking for more ways to get a better good night’s rest? Head on back to our list of guides to get more answers.