Sleep is not only an essential requirement of the human body physically; it also plays an extremely important factor in the mental health of the person. Sleep not only resets your mind and body; it also prepares you for the vigour’s of the next day. There has been a lot of hype around sleep in recent times especially with the pandemic making everyone sit up and focus on their health and it is all justified. You cannot have a good healthy life without having a good night’s sleep factored in regularly. Unfortunately, where you can control your physical health by taking efforts in the exercise department, you really cannot control sleep beyond a certain point.
This is where supplements come into play. It is not recommended to take sleep supplements without the advice of a medical practitioner but there are plenty of other supplements in the market today that you can safely take without any fear of getting addicted to them or having to face nasty side effects. One such supplement that has become extremely popular is the “melatonin supplement”. These melatonin supplements simply aid you in getting to sleep faster and staying asleep longer without actually making you fall asleep. Needless to say, there are a lot of options available in the market regarding these supplements. You must make a good choice if you want the best available melatonin supplements that will aid you in your sleep endeavours without slipping down with side effects. This article will help you by highlighting the points you need to focus on while looking for an appropriate melatonin supplement. It will also list the top supplements that are currently available in the market making it easier for you to choose one.
- Certified for purity by Consumer labs
- 100% transparent manufacturing and composition
- Vegan product suitable for people with allergies
- Only available in 3mg strength
The Life Extension Melatonin 6 Hour Timed Release is a perfect melatonin supplement to help you sleep better. It is a high-quality verified product and comes with a certification from “Consumerlabs.com” for the purity, strength, and efficiency of the pill. This supplement comes in the strength of 3 mg that is an ideal choice for sleep supplementation for an average adult.
The capsules are plant-based and vegan making them suitable for vegetarian consumers. The supplement is manufactured with a premium formula that is scientifically validated for better effectiveness in inducing sleep. Hence, this supplement not only helps you fall asleep but also aids you in staying asleep for longer periods. The brand even provides you with complimentary dietary and nutrition guidance to help you achieve your sleep and lifestyle goals.
You have a simple composition in this melatonin supplement. It contains only 5 ingredients. Each of them is certified and non-GMO. The pill is also gluten-free and suitable for people with allergies. It is a 6-hour timed-release formulation that ensures that you get a regulated level of melatonin in your system throughout the night for undisturbed sleep.
- Time-release for sustained melatonin levels
- Contains vitamin B6 for better results
- Vegetarian tablets that are gluten-free
- Only available in 3 mg strength
- The odour might take some time to getting used to
GNC is a highly popular brand of supplements worldwide and in India. It is known for the high quality and purity of its products. They manufacture all types of health supplements and have only recently ventured into the melatonin and sleep supplement department. Their GNC Melatonin 3 mg has become one of the most talked-about supplements in the market primarily because of its high efficacy.
The supplement comes in the 3 mg strength which is perfect for beginners and is the recommended dosage for the average adult facing normal sleep issues. This strength helps to rebuild your sleep cycle naturally while aiding you to sleep faster and stay asleep longer than usual. This trains your body to naturally adapt to a better sleep program. The 3 mg melatonin is combined with 2 mg of vitamin B6 to give you the best results. The addition of vitamin B6 ensures that the central nervous system of the brain functions in an optimal fashion and helps to keep your body in the best condition.
To make things even better, the GNC melatonin supplements are free from any other added chemicals making them a safe option. Further, the tablets are vegetarian and processed under high standards to be gluten-free. It is especially helpful to combat jet lag and fatigue during travelling.
- Comes in a spray form that is convenient to take
- Combines melatonin with other ingredients to promote better sleep induction
- Has a high absorption level of 95%
- Contains too many chemicals and preservatives
Another great melatonin supplement in the market to help you get enough sleep is the Nutrisharks Melatonin 3mg Sleep Spray Vitamin Supplement. This supplement is especially helpful for those that do not like popping a pill in the mouth or have an aversion to supplements in the solid form. If you are amongst those that hate taking a pill then this spray form of melatonin supplement is the best bet for you. It will save you from having to pinch your nose and swallow a tablet. All you have to do is open your mouth and spray it directly under your tongue.
A spray formulation also works better in the absorption department as compared to the normal solid formulation. Spray supplements take time for the body to break down but after that, the body absorbs them better showing an absorption level of 95% and more. This Nutrisharks melatonin spray supplement is combined with other reinforcing ingredients like L-theanine, L-tryptophan & Valerian wallichii which together promote the feeling of calmness by relieving the stress hormones making it optimal to fall asleep.
Further, this spray melatonin supplement is FSSAI, GMP, and HACCP certified. This ensures that the supplement is manufactured under stringent quality conditions to give you a premium product of high quality. It also makes it suitable for vegetarians and gluten-free.
- Stronger supplement with 5mg melatonin strength
- Easy to take with orally dissolving strip form
- Nice refreshing taste with no odor
- Contains artificial sweetener that might not suit everyone in taste
- Hard to peel off the strip from the package
If you are tired of the traditional pills and are looking for more fun and relaxed way of taking your supplements then the Setu Melatonin 5mg Orally Dissolving Strips are the perfect choice for you. These seem more like mouth freshening menthol strips that you would take ordinarily rather than melatonin supplements making it perfect for the more comfortable and stress-free way of taking supplements. The brand Setu is a well-known brand for health supplements, hence you can be assured of the quality of these melatonin strips.
Another great advantage of the Setu melatonin oral strips is the strength of melatonin it contains. Unlike other popular supplements, this melatonin supplement has a slightly higher concentration of melatonin at 5 mg. This makes it perfect for people that are looking for a stronger melatonin supplement to help them fall and stay asleep. It is not addictive like a sleeping pill and merely encourages the brain to fall asleep by regulating your melatonin levels.
It comes in a nice menthol flavour that helps boost restfulness and does not leave a bad after-taste in the mouth like other supplements, especially in pill form. You should take the strip and keep it on your tongue to dissolve at least 30 to 60 minutes before trying to sleep to help the body absorb the released melatonin.
- Yummy taste with zero calories
- The combined effect of melatonin with L-theanine and Chamomile
- Promotes relaxation and soothes the mind as well as promoting sleep
- A bit expensive
- Only available in blackberry flavour
The Nyumi Beauty Sleep Gummies for Restful sleep & relaxed mind with Melatonin, Chamomile & L-theanine is a great way of adding the supplement to your regime without feeling like you are sick. A lot of people hate taking supplements in the traditional pill form since it subconsciously makes them feel ill. Now, you don’t have to worry about that with these delicious gummies. You can even have them for dessert post-dinner.
These melatonin gummies are zero-calorie with artificial sweetener and for the taste. It comes in a lovely blueberry flavor that is sure to please you. The supplement has a low dose of melatonin at 3 mg which makes it ideal for an average adult with sleep problems. These supplements also have additional vitamins like vitamin A, C, D2, B3, and B6. This vitamin list makes it good as a health supplement as well as a sleep supplement. Further, the composition includes L-theanine along with chamomile and Tagara root. These aid in de-stressing the mind and promoting calmness in the body.
It is a vegan product that is manufactured in an FDA-approved facility. There are no hidden ingredients and no artificial colors or preservatives in the chemical composition of this melatonin gummy supplement by Nyumi. Apart from this, the gummies are vegan and free from gluten and other allergens.
Melatonin and Sleep – An Easy Explanation
Enough has been said already about the “melatonin” effect on your sleep cycle. But before you dive into the melatonin brigade you might want to understand what melatonin is and how it affects your sleep. Melatonin is a hormone that is released by the pineal gland of the human brain. The pineal gland is a small pea-sized gland that is situated in the middle part of the brain. This gland produces melatonin throughout the day but the production increases and almost doubles at night.
There is an explicit link between melatonin and sleep. The melatonin levels in your body let the body know when it is time to sleep and when it is time to get up. In other words, melatonin is a “sleep hormone”. It defines your sleep cycle. In the evening when the brain starts producing more melatonin it signals your body to start getting sleepy and likewise when the production decreases as the morning approach your body starts getting ready to wake up.
Why You Need Melatonin Supplements
Melatonin production is regulated by the brain. It is produced by the brain but there are lots of outside factors that affect melatonin production. If these factors overpower the brain, then you might end up with lower melatonin levels. This will in turn result in sleep problems including getting to sleep and staying asleep. Melatonin supplements help in regulating the melatonin levels in your body. This allows you to maintain the optimal levels needs to have a good sleep cycle.
Choosing The Best Melatonin Supplement
The basic problem with plenty of choices in the market is choosing the best of the lot for yourself. The same problem goes for melatonin supplements as well. With so many different supplements in the market, it can be rather daunting to choose one with confidence. Keeping certain pointers in mind will help you in this department. These are listed below:
Before you go ahead and buy the melatonin supplements you need to ascertain the appropriate strength or the dosage that your body needs. Various factors determine the required strength of the supplement that is needed by your body. These include your age, gender, any relevant medical history, prescription, sleep problem you are facing, etc. The general strength of melatonin supplements ranges from 0.2 to 10 milligrams with 3 milligrams taken as the general dose strength required by an average adult. However, this is just an average and you may require less or more as per your condition. Even though melatonin supplements are available without any prescription, it is always best to start and stop the melatonin supplements only after consulting your healthcare practitioner. They will be able to help you better with the appropriate dosage you should take.
You should make it a habit to check the ingredient list before you buy any product, especially of the supplement nature. Some of the melatonin supplements in the market are mixed with other chemicals that might be unsuited to you. Also, it is better to buy a melatonin supplement that has fewer preservatives, chemicals, and other add-ons. It is also a good idea to get one that is allergy friendly. Further, you might want to get a melatonin supplement that has other herbs and vitamins with it. This way you can get your daily required dose of vitamins without having to pop another pill.
Different types of melatonin supplements are available in the market. The most common type for adults is the regular pill form but if you are squeamish about taking medicines then you can also opt for the gummies, powder, and gel form. These days you also get melatonin supplements in the form of nasal or mouth spray.
It is very easy to fall prey to fraudulent products while you purchase online or from small shops. You must be on the lookout for these fraudulent supplements. The best way to avoid them is by purchasing from a reputable online platform like Amazon and diligently going through the reviews posted there. Another way is to buy from your trusted pharmacist. This way you are less likely to buy a duplicate or fake product. With supplements, you cannot take a chance on the authenticity of the product. Therefore, steer clear of discounts and other marketing gimmicks unless you trust the source.
Ways To Increase Melatonin Levels Naturally
Melatonin supplements are your best bet if you are suffering from poor sleep. However, you need to adopt certain lifestyle changes along with the supplements to get the best results. Some factors that can help you boost the melatonin production by the brain are listed below:
Stress and Anxiety
Stress is the biggest culprit when it comes to disrupted melatonin levels. You must try to limit your stress levels if you want to have optimal melatonin production. Stress interferes with the brain working and affects all parts of your body including the pineal gland that is responsible for melatonin production.
Caffeine is another culprit for poor melatonin production. Too much caffeine from coffees, teas, soda, chocolates, or other sources tends to affect the neurotransmitters in your body that are involved in the melatonin release. This in turn causes lower melatonin levels in the body. Hence, you might want to avoid excessive caffeine consumption close to bedtime especially post 6 in the evening.
While there is no debating the fact that exercises need to be an essential part of your daily routine, you might want to keep set your exercise routine a little early in the evening as opposed to late evening. This is because while exercises tend to increase your melatonin levels it also increases the endorphin levels that are not very suitable to sleep. Hence, you should time your exercises well enough so that it ends at least 2 hours before you hit the bed.
It might seem a bit odd to link magnesium with melatonin but there is a decided link between low magnesium levels and low melatonin production in the body. Magnesium directly regulates melatonin production by the brain. Hence, if you are deficient in the mineral then your body will have low melatonin levels as well.
Light, be it natural light or artificial light is a big enemy of melatonin. The brain affects melatonin production in innumerable ways. One signal for the brain to increase the melatonin secretion is dim lights and the augment of darkness that signifies night and hence time to sleep. When you expose your body to too much light either through the bedroom lights, mobile phones, electronic tablets, or even by keeping your curtains open, the body gets confused as to whether it is daytime or night-time. This in turn lowers your melatonin levels.
How Safe Are Melatonin Supplements?
Melatonin has been deemed as a safe supplement by the medical community for short-term use for up to 1 to 2 years only. It does not cause any dependency, unlike other more conventional sleep medications. It also does not show to have a diminished response after repeated use. There are however certain side effects that are present with its continued use. These are very mild and do not fall under the severe category. These side effects are:
- Daytime Drowsiness
- Short time depression
How To Take Melatonin Supplement?
Melatonin supplements are unlike other dietary supplements. The there main purpose is to enhance sleepiness in your body by increasing melatonin levels. You can safely take anywhere between 0.5 mg to 10 mg dose in a day. To get the best results you should take your melatonin supplement about 30 minutes before you go to bed for sleeping. This will ensure that the melatonin levels in your body are high enough to induce sleep.
If you take the supplement too far ahead of your bedtime then by the time you are ready to sleep the levels would have receded and will not be able to aid you in sleeping. Similarly, if you take the supplement too close to bedtime then you will have to spend some time in bed before your melatonin levels are sufficiently up for a good sleep. Another factor to keep in mind is the duration of melatonin supplementation. It is not advised to continue with melatonin supplements in a long term. You can safely take it for a couple of months but beyond that is not recommended.
There is nothing more frustrating than not being able to sleep. The tossing and turning in bed during the late-night hours are enough to drive anyone mad. Even if you are one of the really lucky ones who sleep the minute you hit the pillow, it is always good to have a fall-back plan for circumstances where you might find yourself unnecessarily stressed out or after a long flight. Melatonin supplements are the best over-the-counter remedy for better more qualitative sleep. These are safe, with no side effects, and a great alternative to mainstream sleep drugs. So, go ahead and indulge in these sleep-saving supplements to get a great guaranteed shut-eye.
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