Melatonin is a widely used dietary supplement and is widely popular around the world. Known as a natural sleep aid, it also has powerful effects on other aspects of your health.
When to Take Melatonin
Melatonin plays an important role in regulating the body clock or circadian rhythm, and the timing of administration is important. It is usually produced in a part of the brain called the pineal gland and released during the darkness from sunset to sunrise. When taken as an oral supplement, it reaches maximum blood levels after 30 minutes. Many people need to take melatonin the night before bedtime, but strangely, some are supposed to take it in the morning.
If you have trouble falling asleep: Take melatonin tablets 30 minutes before bedtime. If you stay up late, people with delayed sleep phase syndrome are advised to take melatonin a few hours before their desired bedtime. For example, if you usually fall asleep at 2 am but want to go to bed at 11 pm, you can consider going to bed at 9 pm at the earliest.
If you get up early: If you have symptoms of advanced sleep phase syndrome and want to wake up a few hours early, try taking it the morning after you wake up. However, this condition is relatively rare and probably affects less than 1% of people. If you are considering using it this way, consult a sleep medicine specialist/ consultant.
Proven benefits of Melatonin
- Can Support Better Sleep
Melatonin is commonly known as a sleep hormone and for good reason. It is one of the most popular sleep aids and is a widely used natural remedy to treat problems such as insomnia. Studies have shown that melatonin can support better sleep.
- Can Promote Eye Health
Melatonin is rich in antioxidants, which help prevent cell damage and keeps your eyes healthy. Studies have shown that melatonin may be beneficial in the treatment of symptoms such as glaucoma and age-related macular degeneration (AMD).
- Age-Related Macular Degeneration
Consuming melatonin supplements may reduce the risk of eye diseases including age-related macular degeneration (AMD). According to the study, in addition to being a powerful antioxidant, melatonin may help control eye pigmentation and regulate the amount of light reaching the photoreceptors, protecting the eyes from damage.
- Autism
According to research, people suffering from autism do not produce enough melatonin, resulting in sleep deprivation. Several studies reported that melatonin not only improves sleep onset, quality, and duration, it is also associated with better daytime behaviours. However, more research and studies are going on to determine the ideal melatonin dosage and timing of the sleep aid.
- Jet Lag
Jet lag is caused by frequent travelling across several time zones, resulting in disturbed sleep, daytime fatigue, and a feeling of overall discomfort. Several studies say that melatonin is effective in combating the symptoms of jet lag.
Supplements and dosages of melatonin
Melatonin supplements
Melatonin can be purchased at many pharmacies and dietary supplement stores, including tablets, capsules, softgels, troches, gummy tinctures, and other supplements. There is no recommended daily dose of melatonin, but it is usually sold in doses ranging from 1 mg to 10 mg. Health professionals usually recommend starting with the lowest dose and gradually increasing your intake until you find the amount that works for you. In the research study, 3 mg of melatonin was the standard dose. Melatonin is sold as a dietary supplement and is available without a prescription but is not FDA regulated.
Dose
Most doctors, healthcare providers, and other professionals generally consider melatonin to be safe. However, taking more than the recommended amount may cause side effects. Overdose of this supplement can lead to accidental overdose. If you are interested in trying melatonin, start with a low-dose supplement. For example, start with 0.5 mg (500 mcg) or 1 mg 30 minutes before bedtime. If you still can’t fall asleep, try increasing the dose to 3-5 mg.
Summary
Melatonin hormone is responsible for regulating your body’s sleep cycle. Melatonin is a powerful supplement that helps you fall asleep, especially if you are suffering from insomnia or jet lag. Melatonin, which is rich in antioxidants, has been shown to improve eye conditions such as age-related macular degeneration and retinopathy. Studies show that melatonin can increase total sleep time, reduce sleep time, and improve sleep quality in both children and adults. Not only sleep but it is also associated with other health benefits too. So, grab your melatonin supplement for sleep today.
