An Overview of Melatonin for Insomnia & Stress Relief
Melatonin for Insomnia & Stress Relief: Does it Actually Work
Are you looking for alternative insomnia treatments? Do you want to get rid of jet lag? You may need a reliable tool to sleep better and go stress-free. Well, you may turn to melatonin stress and sleep support supplements. They may effectively improve your sleep routine and enhance your overall quality of life. Read on to know more!
How does Melatonin work
Melatonin works harmonically with your body’s circadian rhythm. Circadian rhythms are an integral part of your body’s internal clock. They are 24 hours cycles and contribute to different essential body functions, including the sleep-wake cycle. Circadian rhythms are typically synced with the brain’s master clock. Various environmental cues like light influence this master clock.
Melatonin is produced naturally by the human brain, and its secretion alters according to your body’s circadian rhythm. For example, your melatonin level drops when there is adequate light around you. On the other hand, it starts rising after sunset and remains high throughout the night.
Concisely, melatonin’s job is to indicate to your body the time to sleep and wake. Besides, the hormone binds to certain receptors, helping you relax. Furthermore, the hormone helps regulate blood sugar, blood pressure, BMI, body temperature, etc.
Using Melatonin for Regulating the Sleep-Wake Cycle
Different studies have confirmed that melatonin may help improve sleep. If you experience sleeping issues because of delayed sleep-wake phase disorder or jetlag, melatonin supplements may help.Taking trace doses of melatonin before bedtime is effective in adjusting the sleep cycle.
Concisely, you can use melatonin when you have occasional insomnia. However, it’s worth keeping in mind that melatonin is less likely to replace a doctor’s care for complicated sleep disorders like obstructive sleep apnea, chronic sleep apnea, or narcolepsy.
How Melatonin helps Manage and Relieve Stress
Besides its sleep-promoting properties, melatonin is considered a natural stress reliever. American Psychological Association says that 45% of the US population cannot sleep at night because of stress.
Melatonin may help protect the central nervous system and shift the balance of the sympathetic nervous system over to the parasympathetic nervous system. This way, the substance may help control stress.
Additional Benefits of Melatonin
Besides improving sleep and relieving stress, melatonin may offer various additional health benefits. They include the following.
Helps Improve Eye Health
As melatonin has potent antioxidant properties, melatonin may help reduce the risk of various eye diseases by neutralizing free radicals. The substance plays a crucial role in several pathophysiological processes like oxidative stress and apoptosis. Melatonin can be synthesized in ocular tissues. It may eventually contribute to improved eye health.
May Alleviate Acid Reflux Symptoms
Melatonin may have acid reflux-alleviating properties. It may help protect the esophagus lining and inhibit an enzyme system that affects the esophageal epithelial barrier.
May Reduce Tinnitus Symptoms
Tinnitus is when you keep on experiencing a buzzing or ringing noise in one or both of your ears. The condition may obstruct sleep and increase stress. Melatonin may help control the symptom.
Helps Relieve Migraine
Melatonin carries anti-inflammatory properties, and it may help treat migraine attacks. However, more research is required to establish melatonin’s efficacy in reducing or relieving migraine symptoms.
Is it Safe to Use Melatonin?
If you are taking melatonin for sleep, here’s something that you need to know. You should always get your supplement from a trusted brand.
Besides, it would help if you always started with a low-dose supplement. For example, initially, you can take 0.5-1 mg of melatonin half an hour before hitting the bed. Once you understand the body’s response to the supplement, you may increase the dose gradually.
However, limit it to 5 mg and avoid overdosing. Excess consumption may lead to side effects like drowsiness, nausea, dizziness, headache, etc. Furthermore, consult your doctor before adding sleep support supplements or melatonin tablets to your wellness routine if you are on any prescription drug regime or have specific medical conditions.
Understanding the Connection between Sleep and Mood
Sleep and mood share an inherent connection. Inadequate or poor sleep may lead to stress and irritability. It can further affect holistic well-being. If you ignore your occasional not-so-regular sleeping issues for a long time, you may develop chronic insomnia. Moreover, you may develop physiological conditions like anxiety, depression, etc.
Consider a good melatonin supplement to improve the condition. Besides, follow a healthy routine, eat healthily, and avoid smoke and alcohol. Sleep well!
Frequently Asked Questions
How effective is melatonin for insomnia?
Several studies have claimed that melatonin can work synergistically with the body’s circadian rhythms. This way, melatonin may help you improve your sleep-wake cycle. Besides, the substance may help combat stress, migraine, and a few other conditions.
What is the best time to take melatonin?
Ideally, you should take melatonin 30 minutes to 2 hours before going to bed. However, everyone has different tolerance level, thus, its wise to monitor your body’s response to the substance and alter the dosage/timing accordingly. You can also consult your health care provider for additional information.
How long does it take for melatonin to kick in?
Melatonin may take up to three hours to kick in. However, the duration may alter depending on your body’s response to the substance