Our bodies are naturally governed by a 24-hour internalclock, a product of millions of years of evolution, thatdictateswhenweshould be awake and sleep.Thiscircadianrhythm, when disrupted, can lead to various health issues, including weight gain and cardiovascular events.However, we can maintain a healthy circadian rhythm by establishing a routine of sleep, exercise, and a healthy diet. Melatonin, the natural hormone that begins to peak in the evening, is crucial in enabling us to sleep at night. Disrupting this process,suchas usinggadgets at night, can reduce melatonin secretion and lead to disrupted sleep, commonly known as insomnia. Therefore, it’s vital to understand and maintain a healthy circadian rhythm for overall well-being.
Melatonin, secreted in the body by a brain structure known as the pineal gland, is called endogenous melatonin. It acts on specific receptors to keep a person asleep and prevent wakefulness.Melatonin, produced in the body naturally, has many valuable functions besides sleep promotion. It is indicated in cancer suppression and as an antioxidant and anti-inflammatory agent. It is also known to have an anti-hypertensive and analgesic effect. A medication known as agomelatine, which acts on the melatonin receptors,is known to have antidepressant effects and is given in treatment for depressive disorders.
While the body naturally produces melatonin, known as endogenous melatonin, it can also be taken as a supplement,referred to as exogenous melatonin. These supplements are commonly used to aid insomnia, andthe American Academy of Family Physicians recognises them as the first line of treatment for sleep-related disorders. Hence, they are often taken for sleep disorders following jet lag and in the elderly.
Research has shown that melatonin decreases the time it takes to fall asleep and increases sleep duration. It has also been shown to improve the quality of sleep. Melatonin, a natural and safe supplement,has minimal side effects. While some users have reported daytime drowsiness and headaches,these are rare occurrences. Even with long-term use, melaton in remains safe, and no tolerance has been observed. The recommended dosage for adults ranges from 3 mg to 10 mg,ensuring a safe and effective sleep aid.
For maximal benefit in insomnia, we recommend that melatonin be taken in the evening, around 7 to 8 PM. It is recommended that after melatonin is taken, the use of phones and gadgets is limited as it can interfere with sleep quality. Melatonin is not a sleeping tablet and must be used with proper sleep hygiene and routine. Avoiding exercise late in the evenings but increasing the duration of training in the mornings will help reset the body’s natural circadian rhythm. Avoiding caffeine late in the evenings and having a set diet and sleep routine will help. Avoiding gadgets and phones before bedtime will enable the melatonin supplement to act better.
We also encourage people to practice deep breathing and progressive muscle relaxation during bedtime to help with their sleep hygiene. Having a warm bath and not using the bed to read or eat will help train you to sleep as soon as you go to bed. Insomnia can be a very frustrating but common problem. Help is always available, but you must do the right things first.
In Chennai Minds we offer exclusive treatment for Insomnia and have developed packages which incorporates diet, psychoeducation, CBT, yoga and mindfulness. Chennai minds , the Best Psychiatrist in Chennai now also offering Telepsychiatry including Online Counselling for Depression and OCD as well.
