Melatonin sleep aids are growing in popularity, according to a nationwide survey from the Centers for Disease Control and Prevention. If you’re among them or are considering melatonin for sleep, it’s smart to understand exactly how melatonin works.
Your body produces melatonin naturally. It doesn’t make you sleep, but as melatonin levels rise in the evening it puts you into a state of quiet wakefulness that helps promote sleep.
Most people’s bodies produce enough melatonin for sleep on their own. However, there are steps you can take to make the most of your natural melatonin production, or you can try a supplement on a short-term basis if you’re experiencing insomnia, want to overcome jet lag, or are a night owl who needs to get to bed earlier and wake up earlier, such as for work or school.
Work with, not against, melatonin’s sleep-inducing signals
Melatonin levels rise about two hours before bedtime. “Create optimal conditions for it to do its job by keeping the lights low before bed. Stop using your computer, smartphone or tablet—the UV Rays from these devices can neutralize melatonin’s effects. If you watch television, be sure you’re at least six feet away from the screen. Turn off bright overhead lights too.” Meanwhile you can help program your body to produce melatonin for sleep at the right time of day by getting exposure to daylight during the morning and afternoon. Take a walk outside or sit beside a sunny window.
Consider Melatonin sleep help for occasional Insomnia
Even sound sleepers have trouble falling asleep or staying asleep once in a while. “You may want to try melatonin for sleep if you have difficulty for more than a night or two.” Research shows that a supplement may help people with insomnia fall asleep slightly faster and may have bigger benefits for those with delayed sleep phase syndrome—falling asleep very late and waking up late the next day.
Skip melatonin for sleep if …
Do not use melatonin if you are pregnant or breastfeeding or have an autoimmune disorder, a seizure disorder or depression. Talk to your health care provider if you have diabetes or high blood pressure. Melatonin supplements may also raise blood-sugar levels and increase blood pressure levels in people taking some hypertension medications.
Melatonin Supplementation
Melatonin Supplementation will help those facing sleep problems to get better sleep and fall asleep faster. One of the better quality supplements is Health Veda Organics Melatonin Capsules. It contains 10mg Melatonin and 100mg L-Theanine. It is made with unique Swiss effervescent technology to support good sleep, promote relaxation, and reduce sleeplessness, stress and anxiety.
Melatonin ideal for -
· Maintaining regular sleep cycle
· Fight sleeplessness and insomnia
· Fight stress and anxiousness
· Improving total sleep time
· Calm and restful sleep
Alternatives
Melatonin may help relieve mild or infrequent sleep problems. However, melatonin does carry the risk for mild side affects Trusted Source, such as:
Headaches
Dizziness
Nausea
Fatigue
Melatonin use may also lead to Trusted Source rebound insomnia, dependence, and liver problems.
Although melatonin is a naturally occurring hormone, the FDA does not regulate the quality or dosage of OTC melatonin. This means that some OTC melatonin products may have inaccurate dosage information.
Alternatives to melatonin include natural sleep aids, such as:
Lavender
Magnesium
Lemon balm
Passionflower
However, similar to melatonin and other supplements, natural sleep aids are unregulated. People should only purchase from reputable, high quality manufacturers and distributors.
People who do not want to use OTC melatonin or other sleep aids can try the following sleep hygiene practices:
Maintaining a consistent sleep schedule by falling asleep and waking up around the same time each day, even on weekends
Avoiding taking long naps in the evening
Avoiding using electronics, such as televisions, computers, and cell phones, in the bedroom
Developing a relaxing and consistent bedtime routine
Doing relaxing activities, such as reading a book, meditating, or taking a bath, in the evening
Avoiding eating large meals before bedtime
Avoiding caffeine in late afternoon or evening
Exercising during the day
Keeping the bedroom at a comfortable temperature
Falling asleep in a dark, quiet room
Summary
On average, melatonin takes effect within 30–60 minutes. OTC melatonin can stay in the body for 4–10 hours, depending on the dose and formulation.
People should avoid taking melatonin at or after their intended bedtime. Doing so can shift their sleep-wake cycle and lead to daytime sleepiness.
Practicing good sleep hygiene may help people fall asleep faster and stay asleep throughout the night.
If a person continues experiencing insomnia or other sleep problems, they may wish to contact a doctor to discuss other treatment options.
BUY NOW
Comments