and light, preparing our body for rest and wake up respectively. It’s like our body’s own built-in sleep switch! This natural circadian rhythm regulation is essential for maintaining a healthy sleep-wake cycle.
When do you typically start feeling sleepy? Is it when the sun sets, or do you have a different cue for bedtime? Let’s discuss more about this sleep hormone
About Melatonin
Melatonin is a hormone naturally produced by the pineal gland in the brain. Melatonin production typically increases in the evening, helping you feel sleepy and preparing your body for rest. It decreases in the morning, signaling your body to wake up. This natural process is influenced by exposure to light and darkness.
Melatonin is not only found in humans but also in various other living creatures, including animals, plants, and even in micro-organisms. In plants, it plays a role in processes such as growth regulation and defense against stressors.
Surprise to know: All cherries have Melatonin, especially Montmorency variety contain good amount (0.013mg per gram). It also can help with increased sleep time as well as restful night sleep.
Who should take Melatonin?
The disturbance in melatonin production caused due to various reasons such as alcohol, caffeine, shift work, jet lag or time change, blue light exposure, types of dementia, some mood disorders, severe pain, cancer, diabetes type 2 and aging.
Even sound sleepers may have trouble falling asleep or staying asleep once in a while; this can be quiet normal. You may try melatonin for sleep if you have difficulty for more than a night or two.
People with insomnia or certain sleep disorders, such as delayed sleep phase disorder or non-24-hour sleep-wake disorder can also take Melatonin; this may help them fall asleep more easily.
Melatonin can be effective for some people, particularly those with circadian rhythm-related sleep issues. However, its effectiveness varies from person to person. Some may find significant improvement in their sleep quality, while others may not notice a big difference.
Melatonin for Shift Work or Jet Lag
Melatonin supplements are often used to mitigate the effects of jet lag or shift work. When you travel across time zones or work irregular hours, your circadian rhythm can be disrupted. Melatonin supplements can help adjust your internal clock to the new schedule.
To ease jet lag, take melatonin two hours before your bedtime at your destination, also you can adjust your sleep-wake schedule to be in sync with your new time zone by simply staying awake when you reach your destination or plan delaying sleep until your usual bedtime in the new time zone.
Induce Malatonin Naturally
Melatonin levels in human body 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 as the blue and green light from these devices can neutralize melatonin’s effects.
If you watch television before bedtime, be sure you’re at least 5-6 feet away from the screen; turn off bright lights too. Also, 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; more over practice a regular bedtime and wakeup time for regulating sleep your sleep cycle.
How much Melatonin?
The appropriate dosage and timing of melatonin can vary depending on individual’s health needs and circumstances. It’s necessary to consult a doctor before taking melatonin, as over dosage may lead to unpleasant side effects.
Melatonin supplement is generally considered safe for short-term use. However, it can have side effects like daytime drowsiness, headaches, or vivid dreams in some individuals. So it’s best to use melatonin under medical advice.
Wrapping Up
Work with, not against your sleep health!!
Consume melatonin sleep supplements wisely and safely. You can take 2 to 5 milligrams of Melatonin two hours before bedtime. Lifestyle and behavioral changes, such as maintaining a consistent sleep schedule and creating a sleep-conducive environment, should also be considered alongside melatonin use for better sleep hygiene.
