{"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

What Is Melatonin<\/b>?<\/b>\u00a0<\/b><\/h2>\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

What Does Melatonin Do?<\/b><\/h2>\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

How Do <\/b>Melatonin Pills for Sleep <\/b>Work?<\/b><\/h2>\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

When to Take <\/b>Melatonin for Sleep<\/b>?<\/b><\/h2>\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

The <\/b>Benefits of Melatonin<\/b><\/h2>\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

Melatonin Helps With Shift Work Sleep Disorder<\/b><\/h3>\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 Prevents and Treats Jet Lag<\/b><\/h3>\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

Chronic Insomnia and Melatonin<\/b><\/h3>\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

Melatonin Benefits <\/b>for<\/b> Depression<\/b> and Mood Disorders<\/b><\/h3>\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

Melatonin Benefits <\/b>for <\/b>Anxiety\u00a0<\/b><\/h3>\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 May Prevent Neurodegenerative Diseases<\/b><\/h3>\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

Melatonin is Useful in Controlling Blood Sugar<\/b><\/h3>\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 Benefits<\/b> in <\/b>Skin<\/b> Care<\/b><\/h3>\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

Melatonin Can Help Treat Sleep-Unrelated Disorders<\/b><\/h3>\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