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.
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What is the circadian rhythm and why is it important?
The circadian rhythm is our body’s natural 24-hour internal clock that has evolved over millions of years. It dictates when we should be awake and when we should sleep. Maintaining a healthy circadian rhythm is crucial for overall well-being, and its disruption can lead to health issues like weight gain and cardiovascular problems.
What is melatonin & how does it affect sleep?
Melatonin is a natural hormone produced by the pineal gland in the brain. It plays a key role in our sleep-wake cycle. Its levels peak in the evening, which helps us to fall asleep and stay asleep. Using gadgets at night can reduce melatonin secretion and lead to disrupted sleep.
What is the difference between endogenous and exogenous melatonin?
Endogenous melatonin is the melatonin naturally produced by your body. Exogenous melatonin refers to melatonin taken as a supplement. These supplements are often used to treat insomnia and other sleep-related disorders.
Are there any side effects to taking melatonin?
Melatonin is considered a natural and safe supplement with minimal side effects. Some users have reported rare occurrences of daytime drowsiness and headaches. It is considered safe even with long-term use, and no tolerance has been observed.
How should I take melatonin for it to be most effective?
For maximum benefit for insomnia, it is recommended to take melatonin in the evening, around 7 to 8 PM. After taking it, you should limit the use of phones and other gadgets. The recommended dosage for adults is between 3 mg and 10 mg.
What is sleep hygiene and what are some good practices?
- Avoid using phones and gadgets before bed.
- Avoid exercise late in the evening and increase it in the mornings.
- Avoid caffeine in the evenings.
- Maintain a set diet and sleep routine.
- Practice deep breathing and progressive muscle relaxation at bedtime.
- Take a warm bath before bed.
- Use your bed only for sleeping, not for reading or eating.
What are the benefits of taking melatonin supplements?
Research shows that melatonin supplements can decrease the time it takes to fall asleep, increase sleep duration, and improve the overall quality of sleep. Beyond sleep, natural melatonin also has other benefits, including cancer suppression, and acting as an antioxidant, anti-inflammatory, anti-hypertensive, and analgesic agent.
