If you can't fall asleep night after night, it's no wonder you're looking for a sleep aid, and as awareness of the addictive nature and side effects of sleeping pills grows, a natural supplement has almost become in a familiar name: melatonin. .
Taking melatonin to help you sleep, of course, is nothing new. But one problem I see is that many clients are interested in natural sleep aids, not understanding when, how much, and who should take them.
With products that flood the market like melatonin gummies; The Reddit threads advising on the dosage and amount of melatonin to take, and even questions about whether dogs and children can take melatonin, it's safe to say that there are a lot of things you might not know about taking melatonin.
What is melatonin?
Let's start with the basics. Whenever a client comes to me looking for a way to help them sleep better, I like to start by making sure we can not only identify the reasons why they are having trouble falling asleep and staying asleep, but also if it helps in a way. natural to sleep. PM Spray, lifestyle changes, or other methods can help.
Melatonin is a natural hormone, often dubbed the sleep hormone (although there are actually many hormones that work together to regulate your sleep cycle). Melatonin regulates the sleep-wake cycles and responds to light and dark, naturally increases with darkness and decreases with exposure to light.
This sensitivity to light helps us fall asleep naturally; This is also why it is important to avoid exposure to blue light at night, which can disrupt sleep cycles; For this, I recommend wearing blue light blocking glasses for anyone who works on their tablets or smartphones late at night.
What are melatonin supplements used for?
Melatonin levels drop for a variety of reasons, often due to fluctuations in our exposure to light, changes in our schedules, and even factors like age, medical conditions, and genetics. Melatonin is generally available as over-the-counter supplements, along with vitamin and mineral supplements.
Melatonin supplements are generally taken for the following reasons.
Jet lag
Jet lag is considered a short-term sleep disturbance that tends to be associated with travel and adaptation to different time zones. Characterized by daytime sleepiness, trouble sleeping, and irritability, jet lag is basically your body's circadian rhythm trying to adapt to these changes. Although it usually disappears within a few days, jet lag lasts longer the more drastic the change in time zones.
Shift work
Shift work, in many ways, is not that different from jet lag, as your body's natural circadian rhythm is altering, although shift work typically uses longer-term strategies to manage insomnia symptoms. . A study of 683 participants published in the American Academy of Sleep Sciences found that shift workers have lower levels of hormones associated with sleep regulation and are more likely to suffer from depression, anger, and fatigue-related accidents.
Generalized insomnia
One of the most common reasons I see people wondering if they should take a low dose melatonin supplement is actually generalized insomnia - that is, having trouble falling asleep and staying asleep. For these people, they simply want a good night's sleep, but may or may not know, or be aware of, why they are experiencing insomnia. The reasons can range from a serious sleep disorder, such as sleep apnea (where the airways need help to stay open at night using CPAP) to poor sleep hygiene, stress, or an underlying medical condition.
Does melatonin have side effects? Who shouldn't take it?
Although melatonin occurs naturally, like any supplement you take, the dosage and timing are important, and melatonin can have some mild side effects. The amount of melatonin in excess varies by individual and health conditions. Melatonin overdose is rare, but knowing proper dose levels is important.
For most, the side effects of melatonin supplements are mild and include daytime fatigue, irritability, and mild headaches. These are usually due to the wrong dose being used or the wrong timing taken. To avoid side effects and get the most out of melatonin supplements, consider:
Children and melatonin
Melatonin is only recommended in moderate amounts, up to once a day; For teens, it is possible that melatonin supplements can have a detrimental effect on hormone levels and growth. As such, small doses are best and under medical supervision.
Drug interactions
Melatonin can be a natural sleep article aid, but it can interact with several medications, including anticonvulsants; medications for blood pressure; natality control; Valium; Luvox; medications for diabetes; medications for seizures; immunosuppressants and anticoagulants.
Other conditions
Women who are pregnant or planning to become pregnant; people with bleeding disorders; people who have had an organ transplant and patients with diabetes should think twice as melatonin can have negative side effects. In women, melatonin supplements can cause problems with breastfeeding. Likewise, melatonin supplements can decrease the function of the immune system, increase the risk of bleeding, and can worsen depressive symptoms. If you are in any of these conditions, check with your doctor before taking melatonin.
Take melatonin every night and do nothing else
Circadian Melatonin is best taken for those struggling with insomnia but who are also willing to combine other methods, such as other natural sleep aids and environmental changes, such as a pair of sweat-absorbent pajamas.
The early night formula contains melatonin for sleep to help you fall asleep, but the midnight formula doesn't so you can get back to sleep without waking up to groggy side effects. Letting go of sleep problems and other conditions is also not helpful. Melatonin can be used as a temporary aid, but in the long term, you need to make changes to manage your sleep problems.
The most important conclusion: taking melatonin is not a panacea. You should start by consulting a doctor and implementing any potentially serious medical conditions or sleep disorders first.