Melatonin is one of the hormones that the body produces naturally. It plays an important role when it comes to sleep. Melatonin release and production occur during different times of the day. It rises at night and decreases during the day. Light during the evening will block its production.
The pineal gland is responsible for the natural release of melatonin in the brain. This gland is situated just above the middle brain and is similar in size to a pea. Its release and production are suppressed when it is light and stimulated when it is dark. Melatonin is a powerful antioxidant and also has proven lipid-lowering and anti-hypertensive effects.
When Should You Be Taking Melatonin
When you take melatonin as a supplement in oral form, it will reach maximum concentration after 30 minutes in your blood. Most people take melatonin supplements just before they go to bed, but others may benefit more from taking them when they wake up in the morning.
For Issues Falling Asleep:
Take a melatonin supplement 30 minutes before going to sleep.
For Night Owls:
People who experience “delayed sleep phase syndrome” should be taking a product such as Unwind melatonin sleep gummies a few hours before the time they would like to go to sleep. For example, if you can only fall asleep at 3 am, but you would like to retire by 10 pm, you should be taking the supplement by 8 pm.
For Early Birds:
If you suffer from symptoms known as “advanced sleep phase syndrome” which means you are waking up much earlier than you should, take the supplement as you wake up. This condition is rare, and usually only affects less than 1% of people. If you do want to take melatonin for this reason, first consult with your doctor for advice.
Melatonin: Proven Benefits
- Supports Better Sleep
Melatonin is better known as the “sleep hormone” and there is a good reason for that. It is not only a natural remedy but also a popular sleep aid for treating problems like insomnia. Research has indicated that melatonin has the potential to promote better sleep. - Promote Eye Health
Since melatonin is a rich source of antioxidants, this can help to avoid cell damage while promoting healthy eyes. Studies indicate that melatonin might be beneficial for treating conditions such as AMD (age-related macular degeneration) or glaucoma. - AMD (Age-Related Macular Degeneration)
Melatonin might lower the risks relating to eye diseases such as AMD. According to studies, melatonin might assist with controlling eye pigmentation and regulating the levels of light that reach the photoreceptors, which helps to protect your eyes from these damages.
- Autism
According to studies, people that have been diagnosed with autism are not producing enough melatonin. This can result in sleep disorders or disturbances. Many studies have suggested that melatonin improves the onset of sleep, duration, and quality. It also promotes improved daytime behaviours. However, more studies are required to decide the correct timing and dosage of this sleep aid. - Jet Lag
Jet lag is a condition that arises from traveling rapidly across different time zones. This can result in daytime fatigue, disturbed sleep, or feelings of discomfort. Many studies have discovered that melatonin can be effective to combat the symptoms relating to jet lag. - Melatonin Inhibits Cell Death And Protects The Mitochondria In The Cells
The mitochondria are responsible for the production of energy in the cells. When producing energy, RNSs (reactive nitrogen species) and ROSs (reactive oxygen species) are the by-products. These RNSs and ROSs damage mitochondrial proteins and DNA, which leads to the death of cells.
Melatonin occurs naturally in the body parts where it is needed most. This includes the nervous system and the brain. When acting as a powerful antioxidant, it cleans up and protects the mitochondria in the cells and stops diseases in these body parts when it is present in adequate or healthy amounts.
Melatonin Supplements And Dosage
- Supplements
Melatonin is an over-the-counter medication available at most health supplement stores or pharmacies. It comes in tablets, capsules, soft gels, tinctures, or gummies. There isn’t a recommended daily amount, but it is usually available in doses that range from 1 mg to 10 mg.
Healthcare professionals usually suggest starting on a low dose and then increasing the intake gradually until finding an amount that is working for you. During the research, studies found that 3 mg seemed to be a standard dose. Melatonin is available in supplement form without the need for a prescription. These products are not FDA regulated.
There are various dosages and formulations of Melatonin. These include tinctures, gummies, lozenges, Softgels, capsules, tablets , etc. Nature’s Velvet Melatonin is one of the examples and can be found at: https://www.naturesvelvet.in/products/melatonin-healthy-sleep-cycles-5-mg-60-softgels?
- Dosage
Many healthcare providers, doctors, and experts suggest that melatonin is typically safe.
However, these products can result in side effects if you take more than you should.
Consuming this supplement in excess amounts could result in an overdose. If you would like to try this supplement, rather start with the lowest dose.
For example, start with 500 mcg or 0.5 mg or 1 mg 30 minutes before you go to sleep. If this is not helping you to fall asleep, increase the dose to 3 or 5 mg.
Safety And Side Effects
However, some people have experienced mild side-effects, including dizziness, nausea, headaches, and sleepiness. Melatonin could also interact with any other medications you may be taking. These include antidepressants, blood pressure medications, and blood thinners. If you are on any of these medications, first consult with a doctor before you start taking the supplement.
Conclusion
Melatonin is the hormone that plays a role in regulating the body’s sleep cycles. Melatonin supplements can be used to help people to fall asleep, especially when they have jet lag or insomnia. It is also a rich source of antioxidants and can help to treat certain eye conditions such as retinopathy or age-related macular degeneration.
Research has shown that melatonin effectively increases sleep time, lessens the time you need to actually fall asleep, or enhances your sleep quality. It is also linked to many other benefits. If you have decided to try this supplement, it is advisable to start with the lowest dose of between 0.5 to 1 mg 30 minutes before you go to sleep. From here you can increase
the dose gradually.
