Help yourself get rid of insomnia

Help yourself get rid of insomnia

Some need a little help falling asleep from time to time, and more and more are turning to nutritional supplements to help them relax in the evening. Melatonin is one of the most popular sleep aids, and Live Science has published a report on its effectiveness in solving sleep problems and insomnia.

In the context of the report, Dr. Michael J. Breus, a clinical psychologist and fellow of the American Academy of Sleep Medicine stated that the whole thing “depends on several factors,” including whether the patient suffers from a melatonin deficiency, and whether the necessary analyzes were performed, and if He needs melatonin, the correct dosage is prescribed, and then “melatonin can be very effective,” explaining that it should always be remembered that “melatonin is not a sedative but a powerful catalyst.”

dark hormone

Melatonin is a hormone that the body naturally produces in response to darkness. It is secreted by the pineal gland in the brain, and its primary function is to help promote sleep and moderation. Melatonin levels rise in the evening before peaking in the early hours of the morning, and fall again during daylight hours.

Anti-oxidant

A 2014 study from the University of Texas Department of Cellular and Structural Biology showed that melatonin is a wonderful antioxidant, helping to protect the health of body and brain cells.

But as Professor Breus explains, there are a variety of reasons that may lead to low levels of melatonin, with age being one of the main reasons, since from the age of 40-45, the naturally present melatonin begins to decline. The research, conducted by the Spanish Sleep Society's Insomnia Study Group, found that a 70-year-old adult has only 10% of pre-pubertal children's melatonin production - the period when levels of melatonin are highest. “A person can never lose melatonin completely, but with age, total production can decrease, and the time in which it is produced can also change,” says Prof. Breus.

Shift work

Melatonin levels can be affected by a variety of factors, some of which are under a person's control. Factors include age, stress levels, medications, erratic sleep patterns caused by shift work, as well as the environment. Oftentimes, light indoors and outdoors can prevent melatonin levels from rising normally and this can disrupt sleep patterns. Blue light from computers, cell phones, and tablets can also disrupt melatonin production if used before bed.

Melatonin supplement

In some cases, the only option for people to restore their melatonin levels and achieve better sleep is to take a melatonin supplement. These come in a range of forms, including liquids, pills, and even chewable tablets. But it is better to consult a doctor before taking it.

Melatonin is effective, but it's worth noting that these supplements aren't a panacea and won't help "cure" other sleep disorders like sleep apnea. There is no clear evidence to suggest that taking melatonin improves sleep or sleep quality. Prof. Breus says melatonin supplementation can be considered a "sleep regulator, not a sleep initiator".

Benefits for 3 categories

For some people with disturbed sleep, melatonin supplementation can help restore a degree of normalcy to sleep patterns. There are three categories that can benefit most from supplemental melatonin. If a person is traveling and has jet lag, a dose of melatonin can help them get back on track when it comes to sleep. Likewise, shift work, especially overnight, can desynchronize the circadian rhythm and melatonin production. Melatonin supplements can help trick the body into thinking it's time for bed, even if it's daylight outside.

The right dose

The third category is people, who are already deficient in melatonin, so the correct dose of melatonin supplement can be very effective. Prof. Breus says: “If a person is taking melatonin in pill form, it is recommended to take 0.5 mg to 1.5 mg 90 minutes before bedtime. But if he is taking melatonin in liquid form, he should take the same dose but half an hour before bedtime.”

Signs of melatonin deficiency

Signs of a melatonin deficiency include daytime fatigue, difficulty concentrating, anxiety, depression, difficulty sleeping for long periods of time, and feeling “dizzy” in the morning. If a person is concerned that they may have a melatonin deficiency, they can have a test to measure melatonin levels by a doctor or home testing methods as well.

Contraindications to supplement use

In general, less is more when it comes to taking melatonin supplements, but there are some considerations that should be discussed with a medical professional before embarking on melatonin supplements. If the patient is pregnant, planning to become pregnant, or breastfeeding, she should not take melatonin. Likewise, those taking antidepressants should refrain from taking them as they can worsen depression symptoms.

Professor Breus adds: “People with bleeding disorders, people who have had an organ transplant, and people with diabetes should think twice because melatonin can have negative side effects. Anyone under the age of 18 is strictly prohibited from taking melatonin supplements.”
Melatonin supplements are also known to raise blood pressure, including in those already taking medication for high blood pressure.

side effects

Melatonin side effects can also include headache, nausea and dizziness. If a person is taking melatonin supplements, they should not drive vehicles or operate machinery after taking them.
Stop after 14 days

If melatonin makes a difference to sleep and the patient does not experience any adverse reactions, it would be safe to take it every night for up to two months. But it should be discontinued if it has not helped within two weeks.