What is Melatonin?
Melatonin is a hormone that is naturally produced in the body. It is primarily responsible for regulating the body's sleep-wake cycle. It is also known as the "sleep hormone" because it helps to regulate the body's circadian rhythm, which is the body's internal clock.
When it is dark, the body naturally produces more melatonin in the brain. This helps to induce sleepiness and prepare the body for rest. When it is light, the body's production of melatonin decreases, allowing the body to wake up.
Melatonin plays a role in many other processes in the body as well. It helps to regulate mood, body temperature, and the body's response to stress. It can also be used to treat certain types of insomnia, jet lag, seasonal affective disorder, and even some forms of depression.
While melatonin is naturally produced in the body, it is also available as a supplement. Taking a melatonin supplement is a popular way for people to combat insomnia, jet lag, and other sleep disruptions.
How does melatonin work and what should you know before taking it?
How Does Melatonin Work
Melatonin work by affecting the body’s circadian rhythm, or internal clock. It helps to reset the body’s natural cycle of sleeping and waking so that you can get to sleep faster and stay asleep throughout the night. When taken as a supplement, melatonin works by mimicking the natural melatonin that is produced in the body. It triggers the body’s sleep response and helps to encourage a feeling of sleepiness.
When to Take Melatonin
The best time to take a melatonin supplement is about 30 minutes before you want to go to sleep. This will give the melatonin enough time to start working and help you get to sleep faster. It’s also important to take melatonin at the same time every night. This will help to regulate your body’s internal clock and promote better sleep.
Melatonin Side Effects
Melatonin is generally considered safe and has few side effects. However, some people may experience headaches, nausea, dizziness, and drowsiness. It’s also important to note that melatonin can interact with certain medications, so it’s important to talk to your doctor before taking it. It’s also important to note that melatonin can make you feel very exhausted the next day. So, it’s best to take it on nights when you don’t have to be up early the following day.
How Can I Increase Melatonin in My Body?
You only need to allow your body to produce all the melatonin it needs for restorative sleep. Unfortunately, exposure to light can quickly stop the creation of melatonin. In one study, it was discovered that exposure to room light in the hours before bedtime caused melatonin to be produced later than usual and for a shorter time—exactly 90 minutes less. The researchers also discovered that being exposed to room light during typical sleeping hours significantly reduced melatonin levels.
The creation of melatonin will be suppressed if you are exposed to too much light in the night, such as from your phone, television, or strong overhead lighting. This will make it much harder to go to sleep when you need to. But you don't have to spend your evenings in complete darkness. The only thing you need to do is make your evenings darker because the study compared room light to dim light.
How to increase the body's natural synthesis of melatonin:
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Spend at least 10 minutes outside in the morning in natural light, or 30 minutes if it's cloudy or you're seated by a window. Melatonin production will be suppressed as a result, alerting your brain that it is time to get up. Your body will produce more serotonin as a result, which will last for roughly 12 hours.
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Get four to five hours of natural light each day. This can help you become less sensitive to bright lights in the evening. Go for walks, exercise, and, if you can, perform your job near a window.
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In the evenings, turn down the lights since, as you now know, melatonin production requires a low light level. To make it darker, switch from overhead lighting to lights. Put on blue-light-blocking glasses 90 minutes before night to prevent the blue light from your electronics from having an impact on the generation of melatonin.
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Use blackout curtains and an eye mask to make your bedroom as dark as you can to prevent light from disturbing your sleep. If you awaken in the middle of the night, avoid turning on the lights. If you need to use the restroom, for instance, utilise the flashlight on your phone.
When must I avoid using melatonin?
Supplemental melatonin may not be the best option for everyone. For persons with sleep issues like insomnia, they might not be appropriate. The American Academy of Sleep Medicine is looking into the safety of melatonin and, for the time being, advises those who suffer from insomnia to stay away from it. If this is you, you should seek medical counsel to learn about possible alternative therapies. Before using melatonin, check with your doctor if you're pregnant, nursing, or taking any medications, including those for epilepsy, blood thinners, immunosuppressants, or oral contraceptives.
You might not even need to take melatonin if you normally sleep well. Although the amounts were so little they were regarded as clinically inconsequential, research indicates that melatonin reduces sleep onset latency (the time it takes to fall asleep) and boosts sleep efficiency (the amount of time you spend sleeping in bed) in normal sleepers. Therefore, it is far better to put more of an emphasis on good sleep hygiene moving ahead if you are a regular sleeper who occasionally has a bad night's sleep.