Home Covid Nutrition Mental health Fitness Familly and pregnancy Sleep

Snooze Smarter, Not Harder: Using Melatonin Supplements to Enhance Your Sleep

Author Avatar
By Brennan Forrest - - 5 Mins Read
tired sleep
Unsplash | Unsplash



Source: Unsplash




The use of melatonin-based sleep aids is expanding. Melatonin is most frequently used by people to treat sleep disorders like insomnia and jet lag. Those who have trouble falling asleep may have low melatonin levels. Melatonin supplements are believed to help enhance their capacity to fall asleep. But is it actually true? 


In today’s blog, we will tell you all about how melatonin supplement is related to better sleep.

What is Melatonin?


Melatonin is a hormone that your body naturally makes. It is produced by the pineal gland in the brain, but it can also be found in the bone marrow, eyes, and gut.


As it can promote sleep, it's frequently called the "sleep hormone." It merely signals to your body that it is time for bed so that you may unwind and sleep more soundly. 


Does Melatonin Supplement Help Promote Better Sleep?


tired sleep
Source: Unsplash


There is compelling evidence to support the idea that taking melatonin before going to bed lessens sleep latency, or how long it takes you to fall asleep while enhancing overall sleep time.


An analysis of 11 research showed that, in comparison to a placebo, consuming melatonin before bed reduced sleep latency by about 3 minutes and increased total sleep length by about 30 minutes.


Melatonin significantly decreased sleep disruptions and sleep latency while boosting sleep length and quality, according to a second review of 23 trials, including patients with disease-related sleep problems.


However, it's essential to adopt healthy sleep habits first, such as creating a regular bedtime routine, minimizing alcohol and caffeine intake, and minimizing your exposure to light and electronic gadgets before bed.

What Is The Appropriate Amount of Melatonin For Daily Intake?


Source: Unsplash




The same amount of melatonin might not work for everyone. In order for melatonin to be effective, it's very important to adjust your dosage, intake process, and time of day depending on the nature of your particular sleep issue. It may worsen your sleep issue if you take it at the 'wrong' time of day.


It is preferable to start with melatonin in very minimal dosages. The dose should be kept quite similar to what your body naturally generates. That equates to less than 0.3 mg daily. To get the intended result, you should only use the smallest amount.


It's best to seek assistance when using melatonin. Based on your diagnosis and sleep history, your doctor may recommend a different dosage of melatonin depending on how it works for you. 


What Are Some Side Effects of Melatonin? 


Source- Unsplash




In general, using melatonin for a brief period is safe. With melatonin, you are less likely to develop a dependence on it than with many sleeping pills, respond to it less after repeated usage, or experience a lingering effect.


The most typical negative effects of melatonin include the following:


  • Nausea
  • Headache
  • Daytime drowsiness
  • Dizziness


Other, less frequent melatonin adverse effects could be:


  • Urinary incontinence at night
  • Vivid dreams or nightmares
  • Decreased appetite
  • Short-term feelings of depression
  • Constipation
  • Irritability
  • Diarrhea
  • Stomach cramps


Avoid using machinery or driving five hours after taking melatonin because it may make you drowsy.


Melatonin supplements can definitely help you get better sleep if you are an insomniac. Be sure to consult your doctor before taking melatonin supplements, especially if you have any health issues or are currently taking any other medications.