Do you or the people around you talk in their sleep? Do you wonder why do people talk in their sleep? Many people are habitual of talking while they are...

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Probably one of the worst experiences in life is the time when we want to sleep and are unable to do so. There are a number of things that you might have resorted to at night time, and this includes looking up things to do at 3 am and finding ways to sleep, such as turning your electronics off and taking the help of sleep medication. In such times, melatonin supplements might be the best thing you can resort to. Melatonin is actually a hormone that is produced by the pineal gland of the brain. Your body begins to produce it organically once the sun goes down, which is why you are usually sleepy at around the same time in the night. It is also recommended that you sleep in a cool and dark environment because it induces adequate melatonin production until the morning hours. This ensures that you sleep well through the night, which is very important in the long run.
In India, Melatonin pills are available over the counter and can be easily found in the vitamins section. Thus, they are pretty much considered to be safe mainstays. Naturally, melatonin is produced by the pineal gland in the brain. It is produced with the help of the amino acid tryptophan, which is found in certain types of meat, vegetables, fruits, and grains. Internal medicine specialist Dr. Anil G Ballani has said that the production of melatonin is influenced by the presence of environmental light. It is suggested that the primary purpose of melatonin and its supplements is treating sleep disorders, and it might just be a much safer option than sleeping pills. Melatonin can also be purchased online in India through various sites such as Amazon, Flipkart, HealthKart, etc.
Melatonin works by correcting your circadian rhythm. The circadian rhythm is a 24-hour cycle of all the physiological processes that go on in your body- this is the clock for your internal body. It is responsible for the time you sleep, eat, wake up, and drink. A change in the sleep cycle might occur when you have traveled too much or had to work during unexpected hours. For instance, jet lag occurs when the circadian rhythm is disturbed after you visit a country that has a different time zone. In this case, your circadian rhythm changes and causes you to experience jet lag. The melatonin levels in your body begin to rise once it turns dark outside; this is a signal for the body to relax and go to sleep. Melatonin also binds the receptors of your body and helps you unwind. For example, melatonin binds itself to your receptors in the brain and greatly lessens the nerve activity. It also reduces the amount of dopamine in your eyes and allows you to fall asleep when the time is right. The light goes on to suppress the amount of melatonin produced in the body—this way, your body finds out when it’s the right time to wake up with the daylight. Because melatonin helps prepare your body for sleep, it might be difficult to get some shut-eye for people who do not produce enough of it. There are a number of reasons for low levels of melatonin in the nighttime.
There is no such thing as proper and ideal dosage when we talk about melatonin supplements. This is because the reason for taking these supplements differs from person to person. Consulting physician Dr. Sunil Dalvi has said that the dosage varies from .2 to 20 mg and changes from one person to another along with the duration for which it is taken. In order to treat insomnia, the causes which are perpetuating it need to be determined before medication is started. Dr. Dalvi strongly recommends seeing a doctor before deciding the dosage. The following doses are usually recommended, based on significant scientific research
It is recommended that you take anything between .1 mg to 0.5 mg thirty minutes prior to your bedtime. It is suggested that although melatonin promotes sleep, it might not help maintain it and cause you to wake up early in the morning.
For people suffering from shift- work sleep disorder, the recommended dosage is between 1.8 mg to 3 mg. This should be taken thirty minutes before your bedtime. Melatonin will not necessarily lead to improved levels of alertness during the work shift at night and improves daytime sleep only by 30 minutes.
Delayed Sleep Phase Disorder mostly occurs in adolescents, mainly due to reduced production, which leads to melanin deficiency at this age. The onset of sleep is delayed by 3-6 hours, and DPSD can go on to negatively affect daily activities, concentration, and school performance. It is recommended that you get these disorders evaluated by a physician. For DSPD, 1 mg of melatonin should be taken four to six hours before your bedtime. Once you set a routine at night, you can start taking 0.5 mg of melatonin two hours before bedtime.
Melatonin is only a short term way to help children get rest while you are trying to establish a bedtime schedule for them. Melatonin might also help some older children as well as teens in resetting their sleep schedule after events like summer vacations, breaks, or other interruptions in the sleep cycle. Getting enough sleep at night is hard for children who have naturally turbulent sleep cycles and need to wake up early in the morning. Melatonin also helps children who have neurodevelopmental disorders such as the likes of autism and attention deficit hyperactivity disorder (ADHD). In such cases, their use should be monitored by a pediatrician. Melatonin comes in a number of forms, including liquids, chewables, capsules, tablets, and gummies. There is no particular guideline on melatonin dosage for children, but it is generally recommended that you start with the lowest dosage. Most children will respond to low doses (0.5 mg or 1 mg)- this should be taken 30-90 minutes before bedtime. Even children who are not benefitting from melatonin because of medical conditions like ADHD do not need more than 3-6 mg of melatonin.
Few studies have confirmed that there are no serious side effects to using melatonin. It does not cause any withdrawal symptoms or dependence. Some medical practitioners have expressed concern that supplements might reduce the organic production of melatonin in our bodies, but short term studies have not shown such effects. Other side effects of melatonin include-
Oral Consumption – When melatonin is consumed orally, it can cause mild side effects such as headache, short term depression, daytime sleepiness, irritability, stomach cramps, and dizziness. Thus, it is advised that you don’t use or operate any machinery for 4-5 hours after you have consumed melatonin.
Applied Directly to the Skin– Melatonin is considered very safe for application on skin and body parts. If your body does show an allergic reaction, visit a doctor immediately.
While Pregnant – Melatonin is not considered safe for women who have just conceived or are a good way into their pregnancy. In this case, it should not be taken by mouth or via injections, because it has the same effect on the body as birth control pills. While breastfeeding- It is best not to take any supplements of melatonin while you’re breastfeeding.
Depression– Melatonin might worsen the symptoms of depression.
Diabetes- Melatonin increases blood sugar levels in people who are diabetic. It is advised that you watch your blood sugar levels if you’re taking melatonin.
High Blood Pressure- Melatonin is sometimes known to raise the blood pressure in people who are taking medication. But studies show that for male patients, melatonin might reduce blood pressure.
After Transplants- Melatonin is known to increase the immune function of the body and can go on to interfere with the immunosuppressive therapy, which follows a transplant.
Melatonin is commonly known as the sleep hormone and rightly so. It happens to be one of the most popular sleep aids and is one of the most effective natural remedies for treating sleep disorders like insomnia. Multiple studies have shown that melatonin can promote better sleep. One such study on 50 people who were suffering from insomnia has shown that taking melatonin two hours prior to bedtime helps people fall asleep and improves their overall sleep quality. Another analysis that involved 19 studies conducted on children and adults, with sleep disorders, has brought to light that melatonin greatly reduces the time taken by people to fall asleep. Not only this, but melatonin also increases the total sleep time and improves overall sleep quality.
Seasonal affective disorder or SAD, otherwise known as seasonal depression, is another common condition that affects as much as 10% of the population worldwide. This form of depression is linked to changes in seasons and occurs every year at around the same time, mostly occurring between late fall and early winter. Some research has also indicated that it could be linked to the changes in our circadian rhythm, which are caused because of seasonal light changes. Melatonin plays a great role in regulating the circadian rhythm, and low doses of this supplement are often used by people to decrease the symptoms of seasonal depression. According to a study including 68 people, some alterations in circadian rhythm have also shown to affect the intensity of seasonal depression. However, taking melatonin capsules regularly greatly helps improve the symptoms of seasonal depression. However, other research remains inconclusive on the effects of melatonin in cases of seasonal depression. For instance, a review of eight studies has shown that melatonin is not effective in reducing the symptoms of mood disorders such as SAD, depression, and bipolar disorder.
Human Growth Hormone (HGH) is a very vital hormone for growth and cellular regeneration. People who have shown an increase in the levels of HGH in their bodies also appear to have increased strength and muscle mass. It has been found that using melatonin supplements might increase the levels of HGH in men. A small study of eight men has also discovered that both low and high doses of 0.5 mg and 5 mg respectively, are effective at increasing HGH levels in the body. Another study of 32 men has also shown similar results. However, we still need large scale studies to understand exactly how melatonin affects levels of HGH in the general population.
Melatonin is rich in antioxidants, which helps prevent cell damage and keeps your eyes healthy. In fact, research has also suggested that melatonin can be beneficial when treating conditions such as glaucoma and age-related macular degeneration (AMD). In a study involving 100 people with AMD, people were given 3 mg of melatonin for 6-24 months. This greatly helped in protecting the retina and delaying age-related damage while also providing visual clarity.
Do you or the people around you talk in their sleep? Do you wonder why do people talk in their sleep? Many people are habitual of talking while they are...
As important as sleep is, even the best of us miss out on it. Be it stress or illness, travel, or some obligation, the interruptions to sleep are plenty. Lack...
Since we spend a major part of our lives in our beds, it’s quite obvious that we would try to make them comfortable and cozy. Slipping into clean and fresh...
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