What is Melatonin?
Melatonin is a natural hormone that controls the sleep-wake cycle to maintain a daily sleep pattern with approximately 16 hours of wakefulness in the daytime and 8 hours of rest or sleep at night. Produced by the pineal gland, a tiny gland in the brain, melatonin synchronizes the circadian rhythm to ensure that the body’s biological clock can carry out essential functions.
The circadian rhythm is linked with day and night and depends on several environmental factors, such as light. A healthy circadian rhythm ensures the steady production of melatonin resulting in deep restorative sleep as well as consistent sleep patterns.
What is Melatonin used for?
Melatonin is the naturally occurring hormone that signals to the brain that it is time to sleep and encourages your body to wind down. Factors like age, lifestyle, exposure to light, sleep disorders, gender, genetics and health conditions may reduce melatonin production.
Studies have proven that melatonin is a safe way to treat jet lag. As you travel from the west to the east, you are behind your home country’s time. While traveling from the east to the west, your home country’s time is ahead of the destination you are traveling to.
This is why melatonin is a great way to settle in, have a good night’s sleep and reduce the effects of jet lag. It is a safe way to rest when your body would not typically rest.
Take 0.5-5mg of melatonin 1 hour before bedtime. Ensure to take only the dose you need. You can start aligning your sleep cycle with your destination time zone when on a long flight. It is a great way to be well-rested.
A migraine should not be confused with a headache. A migraine is usually a severe, recurring, throbbing pain in one or both sides of your head with nausea, vomiting and dizziness. Migraines typically last for 72 hours.
In some cases, migraines are caused by sleep. Upon studying this hypothesis, research suggests that some individuals with migraines had low melatonin levels!
Thus, melatonin supplements can either prevent the occurrence of migraines or reduce the severity of migraines.
The dodge may vary from person to person, but studies show that 3 mg of melatonin for 8 weeks reduced the occurrence of the severity of the migraine. However, you should consult your doctor to understand the dosage and frequency of the use of melatonin supplements for migraines.
Preoperative anxiety alludes to the discomfort, tension and unpleasant mood before surgery. Preoperative anxiety is usually an emotional response to a potential challenge or threat to the reality that surgery poses.
Managing preoperative anxiety can be done by meditating, relaxing the muscles or through melatonin therapy. Research has proven that melatonin reduces preoperative anxiety significantly by putting the patient in a restful state. It prevents stress, and agitation while waking up.
Melatonin for shift workers
With non-traditional timings, individuals whose work demands them to work different shifts may have difficulty sleeping. Non conventional shifts are anything that are beyond the regular 9 am to 5 pm and could be erratic hours like 6 pm to 3 am or 12 am to 9 am.
Working long hours through the night, when our bodies are typically wired to fall asleep, adversely affects the biological clock. Research suggests that Melatonin is principally produced at night, thus our bodies have higher melatonin levels at 9pm rather than at 9am. When shift work goes against circadian rhythms, making it difficult for shift workers to be well rested, it results in Shift work sleep disorder (SWSD).
Melatonin, as administered by a doctor can help shift workers have a sound sleep if consumed 1-1.5 hours before their bed time.
Delayed Sleep-Wake Phase Disorder
Delayed sleep-wake phase disorder (DSWPD) is when a person’s bedtime is later than the conventionally accepted bedtime. For instance, school-going children must aim to sleep between 9-10 pm and aim to wake up around 6-6:30 am. Children with DSWPD would call themselves night owls, sleep after midnight, and struggle to wake up for school. They often do not sleep much through the week; on weekends, they would sleep in through the mornings or even till the afternoon.
DSWPD is commonly seen in adolescents after they hit puberty. It is usually when their inner clock is not entirely in sync with circadian rhythms.
Melatonin can be used as a form of medication to treat DSWPD. Melatonin will help the brain to signal to the rest of the body that it is time to sleep. Studies show 3-5 mg of melatonin taken 1.5 hours before bedtime can help correct DSWPD.
How to Increase Melatonin?
Here are some tips that can help boost melatonin production:
Though it may seem counter-productive, Vitamin D aids the production of melatonin thus naturally inducing sleep closer to bed time. Vitamin D deficiency can make an individual more prone to sleep disorders. The best source of Source of Vitamin D is the sunlight, which produces serotonin in the body. Serotonin aids in melatonin production.
Limiting exposure to bright light closer to bedtime
Artificial lighting closer to bedtime, including blue light, hinders the natural melatonin production in one’s body. Thus it is important to limit exposure to bright lights and electronic devices closer to bedtime.
Tryptophan rich foods
Tryptophan rich foods are those foods that contain the essential amino acid (tryptophan) that produces serotonin in the body. Serotonin modulates melatonin production in the pineal gland of the brain. Tryptophan rich foods include salmon, spinach, eggs, bananas and peanuts
Melatonin supplements are a safe way to increase melatonin in the body and help individuals have restful sleep. Melatonin supplements are non habit forming and promote restful sleep. A good night’s sleep is one of the most important factors for a healthy mind and body. But these days, factors like stress, excessive screen time, anxiety and irregular sleep schedules can disrupt our sleeping patterns which adversely affects our mood and well-being. SwisseMe Melatonin gummies are designed to regulate your sleep cycle without forming a habit or any dependency. Each gummy contains 5 mg of Melatonin, which is a natural sleep hormone that helps you snooze better.
Melatonin supplements help relax the mind and the body. Melatonin supplements encourage a calm feeling, and support a healthy sleep cycle, making it easier for you to fall asleep. Proper sound sleep can lead to more freshness and energy the next morning which will help improve performance and focus during the day
A hot shower
A hot shower before going to bed calms your nervous system. Body temperatures reduce before bed time while temperatures of hand and feet increase and a hot shower regulates body temperature, calms nervous system, improves sleep hygiene and most importantly naturally boosts melatonin production.