Melatonin is a hormone produced spontaneously by the pineal gland that regulates your sleep and wake cycles. Melatonin levels normally decrease as we age. If you are having difficulties sleeping, using a melatonin pill might be quite beneficial. Many people now take melatonin supplements to help with sleep and other ailments.
Melatonin for sleep and wake cycle
Melatonin has been shown in studies to enhance sleep quality, help you fall asleep faster, and stay asleep longer. And that’s a fantastic news for people suffering from sleep disorders such as Alzheimer’s and schizophrenia. Melatonin appears to be a safer alternative to benzodiazepines for treating insomnia. It is also effective for treating jet lag following travel or working nights. It resets your biological clock and relieves the exhaustion associated with jet lag.
Melatonin for skin
Some study suggests that melatonin may help prevent skin aging by acting as an antioxidant and regulating circadian rhythms in skin cells. Applying it on the skin may protect against UV rays from the sun
Melatonin for heart health
A few studies have showed that melatonin helps lower high blood pressure, improve cholesterol levels, and reduce the sleep-related negative effects of beta blockers. However, further research is needed into how it affects heart health.
Melatonin for immune system
Early research1 suggests that melatonin could help control the immune system in autoimmune illnesses. Its anti-inflammatory properties may possibly help combat viruses such as COVID-19, It may also work as an antioxidant, boosting your immune system, but more research is needed.
Dosage
The doses in supplements are typically between 0.5mg and 5mg. Start with a tiny dose, such as 0.5 or 1mg, and see how it affects you. Taking high doses for an extended period of time may potentially cause it to lose effectiveness.
Timing
Take it around 30 minutes before you want to sleep. Be consistent with when you take melatonin; attempt to take it at the same time every night to align with your body’s natural cycle. Also, don’t take it too close to the time you need to wake up.
Side Effects
Melatonin can produce headaches, dizziness, and a chilly sensation. Some people may feel drowsy, dizzy, or nausea after taking melatonin. However, if used correctly, it is considered rather safe, however little is known regarding long-term safety.
In conclusion, melatonin appears to be beneficial for sleep disorders, skin health, and other illnesses. However, there is insufficient research to determine its long-term safety. More clinical trials are needed to determine the appropriate doses and establish the safety of using melatonin supplements for a longer period of time.
Pregnant women, children, and anyone with autoimmune diseases, leukemia, or depression should consult their doctor before using melatonin. It can also interact with some medications, so tell your doctor what you are taking.
Overall, melatonin is generally safe and effective for improving sleep if used correctly. Try it if you’re having difficulties sleeping; it might be just what you need to get your sleep cycle back on track. Sweet dreams!
References
- Spandidos Publications style
Anghel L, Baroiu L, Popazu CR, Pătraș D, Fotea S, Nechifor A, Ciubara A, Nechita L, Mușat CL, Stefanopol IA, Stefanopol IA, et al: Benefits and adverse events of melatonin use in the elderly (Review). Exp Ther Med 23: 219, 2022
APA
Anghel, L., Baroiu, L., Popazu, C.R., Pătraș, D., Fotea, S., Nechifor, A. … Ciubara, A.B. (2022). Benefits and adverse events of melatonin use in the elderly (Review). Experimental and Therapeutic Medicine, 23, 219. https://doi.org/10.3892/etm.2022.11142
MLA
Anghel, L., Baroiu, L., Popazu, C. R., Pătraș, D., Fotea, S., Nechifor, A., Ciubara, A., Nechita, L., Mușat, C. L., Stefanopol, I. A., Tatu, A. L., Ciubara, A. B.”Benefits and adverse events of melatonin use in the elderly (Review)”. Experimental and Therapeutic Medicine 23.3 (2022): 219.
Chicago
Anghel, L., Baroiu, L., Popazu, C. R., Pătraș, D., Fotea, S., Nechifor, A., Ciubara, A., Nechita, L., Mușat, C. L., Stefanopol, I. A., Tatu, A. L., Ciubara, A. B.”Benefits and adverse events of melatonin use in the elderly (Review)”. Experimental and Therapeutic Medicine 23, no. 3 (2022): 219. https://doi.org/10.3892/etm.2022.11142 ↩︎
