{"id":2413,"date":"2022-03-17T13:16:13","date_gmt":"2022-03-17T12:16:13","guid":{"rendered":"https:\/\/disturbmenot.co\/?p=2413"},"modified":"2022-06-14T17:43:28","modified_gmt":"2022-06-14T15:43:28","slug":"melatonin-for-sleep","status":"publish","type":"post","link":"https:\/\/disturbmenot.co\/melatonin-for-sleep\/","title":{"rendered":"Melatonin for Sleep: Does It Work?"},"content":{"rendered":"
This might not be your first time reading about <\/span>melatonin for sleep<\/span>, which is no wonder! Melatonin is one of the most popular OTC sleep aids worldwide!<\/span><\/p>\n Ever since it was first synthesized in the 1980s, this natural sleep supplement has been helping people worldwide recalibrate their internal clocks and fight off insomnia.<\/span><\/p>\n Our internal biological clocks play an essential role in keeping us awake or asleep and regulating processes like hormone secretion and even our body’s temperature.<\/span><\/p>\n So, let’s see what exactly melatonin is and how it can help us mend (or preserve) our sleep-wake rhythm and lead us to a more balanced, healthier life.<\/span><\/p>\n Melatonin is a hormone naturally found in the human body. It’s secreted by the tiny pineal gland in our brain, and it helps us fall asleep.\u00a0<\/span><\/p>\n You may be thinking \u2014 if we’re able to produce melatonin naturally, why do we need supplements?<\/span><\/p>\n Well, melatonin is a specific hormone released only in the dark (after light exposure). However, due to an abundance of artificial lights all around, many find themselves lacking this hormone and end up sleepless.<\/span><\/p>\n So, how to counteract this? <\/span>What is the best natural sleep aid?<\/span>\u00a0<\/span><\/p>\n The answer is simple \u2014 melatonin. This supplement consistently ranks high on the <\/span>top natural sleep aid<\/span><\/a> lists due to its efficacy, safety, and natural origin.\u00a0\u00a0<\/span><\/p>\n Melatonin regulates our daily rhythm, and what controls melatonin, in turn, is daylight.\u00a0<\/span><\/p>\n In the morning, usually around nine o’clock, the light signals the brain to stop producing melatonin, and its levels drop sharply \u2014 this is when you begin to wake up.<\/span><\/p>\n Normally, as daylight diminishes, our melatonin levels rise sharply, particularly about two hours before bedtime, and they remain high throughout the night. In other words, when melatonin levels rise, you begin to feel sleepy.<\/span><\/p>\n Melatonin supplements work identically to our naturally produced melatonin because they’re one and the same.<\/span><\/p>\n The way melatonin regulates day and night in our bodies has fascinated scientists ever since this hormone was first discovered in 1958.\u00a0<\/span><\/p>\n It’s interesting to note that melatonin is one of the body’s most ancient signaling mechanisms. This hormone is even found in bacteria, unicellular organisms, and algae, as well as in different parts of plants, vertebrates, and invertebrates.<\/span><\/p>\n After finding out about its role in the human body’s circadian rhythm (sleep and wakefulness), it didn’t take long for people to start producing it as a sleep-enhancing supplement.<\/span><\/p>\n A lack of exposure to daylight<\/b> due to certain nighttime occupations can impede a person’s biological clock by stopping melatonin production.\u00a0<\/span><\/p>\n In the same way, <\/span>exposure to intense light<\/b> in the evening (from <\/span>electric lamps and other devices<\/span><\/a>) can delay your body’s melatonin secretion.\u00a0<\/span><\/p>\n A melatonin supplement can come in handy in both cases.<\/span><\/p>\n We should use melatonin when our internal biological clock stops “recognizing” the onset of the night or when the body becomes unable to produce the proper melatonin levels at the right time.\u00a0<\/span><\/p>\n Taking a <\/span>melatonin pill<\/span> for sleep<\/span> is supposed to regulate the day\/night rhythm of the human body and neutralize the effects of artificial lights, hormonal disbalances, etc.<\/span><\/p>\n Studies<\/span><\/a> showed that people had a more proper sleep\/wake-up regimen before the introduction of electricity. Back then, they relied entirely on the absence or the presence of natural light for regulating when to go to sleep and when to wake up.<\/span><\/p>\n Since that’s changed now, we sometimes have to resort to sleep-enhancement supplements such as melatonin, that’s most effective when taken 30\u201360 minutes before going to bed.\u00a0<\/span><\/p>\n Besides helping with sleep, melatonin is used for treating anxiety, coordination disorders, insomnia combined with psychomotor agitation, hypertonic crisis, etc.\u00a0<\/span><\/p>\n Taking oral melatonin improves a disturbed sleep-wake cycle in children and adults with mental illness, autism, and central nervous system diseases.<\/span><\/p>\n Many studies<\/span><\/a> explore the advantages of <\/span>melatonin for sleep<\/span> for certain conditions. As we previously mentioned, this hormone is proven to positively affect circadian sleep disorders (day-night rhythm disorders).\u00a0<\/span><\/p>\n Since it can help workers alternate between day and night shifts and get proper rest, it’s an effective way to manage <\/span>shift work sleep disorder<\/span><\/a>.<\/span><\/p>\n Melatonin works exceptionally well for jet lag (both as a treatment and a preventative measure). But to treat jet lag correctly, you’ll have to figure out <\/span>when to take melatonin for sleep<\/span> precisely.<\/span>\u00a0<\/span><\/p>\n The recommended dose for jet lag is very low (0.5 mg), and it should be taken 30 minutes before what your bedtime would be at the place you’re traveling to.\u00a0<\/span><\/p>\n People also resort to melatonin when they need to “reconfigure” their biological clock. According to <\/span>several studies<\/span><\/a>, <\/span>melatonin supplements for sleep<\/span> can help older patients deal with chronic <\/span>insomnia<\/span><\/a>.\u00a0<\/span><\/p>\n In fact, <\/span>certain studies<\/span><\/a> (some counting almost 300 participants) found that those who take melatonin at bedtime fall asleep 3.9 minutes faster on average and sleep 13 minutes longer.\u00a0<\/span><\/p>\n So, melatonin can be effective in both sleep-inducing and sleep-maintaining.<\/span><\/p>\n The circadian rhythm malfunction is a common symptom (and a cause) of all mood disorders. So, fixing the problems of your day-night functioning with melatonin can undoubtedly prevent depression.<\/span><\/p>\n However, once clinical depression comes into play, the link between the two gets blurred.\u00a0<\/span><\/p>\n For example, melatonin is a perfect supplement for patients with transient pre-operative or post-operative depression. The fact that <\/span>melatonin<\/span> doesn’t cause serious <\/span>side effects <\/span>makes it a good substitute for antidepressants and benzodiazepines.<\/span><\/p>\n That said, the efficacy of melatonin in battling clinical depression remains debatable. Some patients even report experiencing short-lived depression-like symptoms after taking melatonin.\u00a0<\/span><\/p>\n This is also corroborated by the results of a recent <\/span>study suggesting<\/span><\/a> that people with endogenous depression have higher melatonin levels in their blood.<\/span><\/p>\n But for now, scientific evidence also suggests that melatonin eases depression symptoms.\u00a0<\/span><\/p>\n Additionally, melatonin was proven as a successful <\/span>treatment for SAD<\/span><\/a> (Seasonal Affective Disorder).<\/span><\/p>\n There are a plethora of studies underlining the use of melatonin in preparative operations before surgical intervention. One such <\/span>study<\/span><\/a> not only proves the existence of this hormone’s anxiolytic properties but also shows it can fight off pain.<\/span><\/p>\n Melatonin also proved as a suitable alternative to benzodiazepines for both <\/span>pre and post-operative anxiety<\/span><\/a>. That said, if you suffer from anxiety,\u00a0 you’re more likely to get a prescription for<\/span> CBD oils for sleep<\/span><\/a> than a prescription for <\/span>melatonin for anxiety<\/span>.<\/span><\/p>\n Melatonin <\/span>stimulates neurogenesis<\/span><\/a> (the production of new brain cells), and also aids brain cell differentiation (forming). Both processes are indispensable in mood disorders treatment.<\/span><\/p>\n Plus, melatonin\u2019s solid anti-oxidative action may also serve to<\/span> protect brain cells<\/span><\/a> from the onslaught of diseases like Alzheimer’s and Parkinson’s.\u00a0<\/span><\/p>\n Recent <\/span>scientific evidence<\/span><\/a> from animal and human studies reveals that the long-term use of melatonin (in <\/span>this case<\/span><\/a>, five months) is beneficial for blood sugar levels regulation.\u00a0<\/span><\/p>\n Melatonin’s antioxidative properties didn’t go unnoticed by the beauty industry. More than <\/span>one scientific review<\/span><\/a> shows that melatonin can counteract the UV-induced solar damage on the skin, thereby preventing premature aging.<\/span><\/p>\n That said, melatonin is only effective if administrated directly on the skin before UV irradiation. Melatonin pills aren’t that effective since only a tiny part of the hormone reaches the skin cells.\u00a0<\/span><\/p>\n Interestingly, the list of <\/span>melatonin benefits<\/span> extends to treating various disorders unrelated to sleep. It includes breast and prostate cancer, hyperactivity, attention deficit syndrome, fibromyalgia, and some other chronic pain conditions.\u00a0<\/span><\/p>\n However, most of these benefits (as well as any possible side effects) can’t be fully verified at this moment. Still, there are several ongoing clinical trials concerning these uses.<\/span><\/p>\n Other non-sleep related <\/span>melatonin benefits<\/span> include:<\/span><\/p>\n Melatonin has an excellent safety and efficacy profile as long as you avoid excessive doses. Still, <\/span>studies<\/span><\/a> show that the effect of melatonin is limited, and scientists even warn that if misused, it can cause harm.<\/span><\/p>\n Melatonin is available in tablet form on the free market. There are also powder substances that can be applied under the tongue or rubbed into the oral cavity. Thus, melatonin is absorbed directly into the bloodstream.\u00a0<\/span><\/p>\n The challenging part of taking melatonin is choosing the right timing to take it. If you take it at an inappropriate time, it can shift your biological clock in the wrong direction. This can, in turn, cause other problems, according to sleep experts.<\/span><\/p>\n This is why you should only take melatonin after consulting with a doctor if you really want your chronobiologic intervention to work.\u00a0<\/span><\/p>\n Also, keep in mind that the <\/span>melatonin dose chart<\/span> age and body weight sections. Just like some food supplements whose dosing isn’t that strictly regulated, melatonin is taken with approximative dosing.\u00a0<\/span><\/p>\n You should also bear in mind that different people may have different experiences with melatonin. For example, there are cases where people reported having better results from taking the hormone in the morning.<\/span><\/p>\n Depending on personal sensitivity and body weight, the <\/span>melatonin dosage for sleep<\/span> for adults is 0.5\u20135 mg taken 30\u201360 minutes before going to bed.\u00a0<\/span><\/p>\n The 55\u201377 age group is more sensitive to melatonin, so the advised dosage for these patients ranges from 0.1 to 50 mg per kg of body weight.\u00a0<\/span><\/p>\n Research also proved that melatonin levels in older adults tend to stay high longer than in younger individuals.<\/span><\/p>\n For the time being, it’s recommended to avoid taking melatonin during pregnancy and breastfeeding. This is so even though melatonin is produced in our bodies (unlike the ingredients of some <\/span>other effective OTC sleep aids<\/span><\/a>).<\/span><\/p>\n Nevertheless, the discussion about the use of melatonin during pregnancy is a little more controversial, as it’s been considered unsuitable for pregnant women for many years.<\/span><\/p>\n Animal experiments indicate that taking <\/span>melatonin <\/span>(<\/span>10 mg<\/span> per kilogram of body weight) may cause certain complications (e.g., fetal weight problems).\u00a0<\/span><\/p>\n However, we must bear in mind that the acceptable dose of melatonin in humans amounts to 1\u20133 mg per day and that the doses used in animal tests mentioned above were significantly higher.<\/span><\/p>\nWhat Is Melatonin<\/b>?<\/b>\u00a0<\/b><\/h2>\n
What Does Melatonin Do?<\/b><\/h2>\n
How Do <\/b>Melatonin Pills for Sleep <\/b>Work?<\/b><\/h2>\n
When to Take <\/b>Melatonin for Sleep<\/b>?<\/b><\/h2>\n
The <\/b>Benefits of Melatonin<\/b><\/h2>\n
Melatonin Helps With Shift Work Sleep Disorder<\/b><\/h3>\n
Melatonin Prevents and Treats Jet Lag<\/b><\/h3>\n
Chronic Insomnia and Melatonin<\/b><\/h3>\n
Melatonin Benefits <\/b>for<\/b> Depression<\/b> and Mood Disorders<\/b><\/h3>\n
Melatonin Benefits <\/b>for <\/b>Anxiety\u00a0<\/b><\/h3>\n
Melatonin May Prevent Neurodegenerative Diseases<\/b><\/h3>\n
Melatonin is Useful in Controlling Blood Sugar<\/b><\/h3>\n
Melatonin Benefits<\/b> in <\/b>Skin<\/b> Care<\/b><\/h3>\n
Melatonin Can Help Treat Sleep-Unrelated Disorders<\/b><\/h3>\n
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Taking <\/b>Melatonin for Sleep<\/b>: How Much Is Enough?<\/b><\/h2>\n
What’s the Best <\/b>Melatonin Dosage for Adults?<\/b><\/h3>\n
Melatonin for Adults<\/b><\/h4>\n
Melatonin for Seniors<\/b><\/h4>\n
Melatonin for Babies<\/b> and Children \u2014 How Safe Is It?<\/b><\/h2>\n
Pregnancy and Breastfeeding\u00a0<\/b><\/h3>\n