The sleep-aids Melatonin has been increasing in popularity, with 3 million Americans taking these sleep aids in 2012 as per an extensive survey conducted by the Centers for Disease Control and Prevention. If you’re one of them or considering using Melatonin to sleeping, you should learn more about how Melatonin operates.
“Most people’s bodies make enough Melatonin to allow them to sleep by themselves. There are a few steps that you could follow to maximize the natural production of Melatonin, or you could take a supplement on a short-term basis in case you’re experiencing insomnia, need to combat the effects of jet lag, or are an obedient night-shifter who wants to go to bed earlier and rise earlier, for example, school or work.”
Be in tune with, not against, Melatonin’s sleep-inducing signals.
“Melatonin levels rise about two hours before bedtime,” Buenaver states. “Create the ideal conditions to perform its task by ensuring that the lights are dim before you go to bed. Don’t use your phone, computer, or tablet because the green and blue lights that come from these devices could neutralize the effects of Melatonin. Make sure you turn off any lighting overhead that is bright too.” At the same time, you’re at it, aid in programming the body’s production of Melatonin to sleep at the appropriate time of the day by gaining exposure to the sun during the morning and in the afternoon. Go for a walk or relax in front of a bright window.
You might want to consider Melatonin as a sleep aid for occasional sleepiness.
“You may want to try melatonin UK supplements for sleep if you have difficulty for more than a night or two.” Research suggests that supplements can help people with insomnia sleep more quickly and have more advantages for people suffering from delayed sleep phase syndrome, which means falling to sleep late, only to wake up later the next day.
Make use of melatonin supplements to sleep wisely and safely.
Consume one to three milligrams of caffeine two hours before the time you go to bed. To reduce jet lag, you can take Melatonin for two hours before the time you go to bed at your destination. Start just a few days before the trip. “You can also adjust your sleep-wake schedule to be in sync with your new time zone by simply staying awake when you reach your destination–delaying sleep until your usual bedtime in the new time zone.
Be aware of when to stop.
If your sleep issues persist, consult your doctor. If Melatonin appears to help, it’s safe for the majority of people to take it every night for a period of one to two months. “After that, stop and see how your sleep is,” the doctor suggests. “Be sure you’re also relaxing before bed, keeping the lights low, and sleeping in a cool, dark, comfortable bedroom for optimal results.”
Skip Melatonin for sleep
Melatonin is not a good choice when pregnant, breastfeeding, or suffering from an autoimmune disease, depression, or seizure disorder. Consult your health care doctor if you suffer from the condition of diabetes or have high blood pressure. Melatonin supplements can also increase blood sugar levels and elevate blood pressure in people who take certain medications for hypertension.
