Sleep plays a vital role in maintaining the body’s overall health. Sleep deprivation can result in increased chances of diabetes, heart and kidney diseases and many more ailments. Now, the human body has a pea-shaped gland which produces the hormone melatonin. This hormone is responsible for maintaining the body’s circadian clock and therefore induces sleep.
However, melatonin can sometimes fluctuate due to conditions like hormonal imbalances, stress, old age or medication and irregular routine. In such cases, people can suffer from insomnia and sleep disorders which affect day-to-day life negatively.
There is no cause for concern, this hormone can be enhanced naturally, and if all fails, there is always melatonin sleeping aids. Before moving to the pills, you can boost your body’s melatonin production the following ways-
- Make sure you get enough sunlight and vitamin D
- Consume foods rich in tryptophan as they have serotonin which boosts melatonin production. Eggs, meat
- Drink decaf coffee as coffee beans have a high source of this hormone. However, avoid caffeine as it inhibits melatonin production
- Eat berries like strawberry blueberry etc. as these fruits are a rich source of Melatonin.
Nevertheless, if you’re a shift worker or a traveler, chances are you’ll have an irregular routine. This can adversely affect your melatonin production, and you may face issues sleeping. In such scenarios consume over the counter melatonin pills. Now, here are few common questions related to melatonin and sleep.
How much Melatonin should be consumed initially?
If you’re a first-time consumer of melatonin, then start with a dosage of 1 mg. However, if symptoms of sleeplessness prevail, then you can move up to 3mg.
What is the correct time to consume melatonin?
Melatonin isn’t the regular sleeping pill; it just initiates sleep. Therefore, the best time to consume these supplements is 15-30 minutes before bed, as they work for a minimum amount of 25 minutes.
Is there a way to enhance the effect of these pills naturally?
Yes, in fact, stay away from LED lights and sleep in a dark room. According to studies, LED lights to emit 35%of blue light which is said to inhibit melatonin production.
You can additionally, use red night lamps as red light has shown to promote sleep.
Are there any major side effects of consuming melatonin sleeping aids?
No, there are no recurring side effects as such; melatonin in fact consumed in minimal level can help balance out sleep patterns. However, headaches, nausea, and moodiness can sometimes be a potential side-effect.
Moving on, even though you can buy melatonin supplements and it can solve most of your sleep issues, avoid using the supplements on the following occasions:
- If you have diabetes
- When you’re under psychiatric medication like anti-depressants
- If you suffer from epilepsy or blood clotting disorder
- Patients suffering from high or low blood pressure
- If you show symptoms of peri-menopause
However, if you’re not suffering from any of the criteria mentioned above’s, use these pills to your necessity for curing sleep irregularities. In case of abnormalities contact a physician and get a prescribed dose. Good luck!