Do you have trouble sleeping at night? Are you feeling constantly exhausted, no matter how much sleep you get? You may be suffering from a lack of melatonin. Melatonin is a hormone that helps regulate your sleep-wake cycle.
Melatonin, a sleep hormone, is produced naturally in your body, but sometimes your levels may be low. In this blog post, we will discuss the 10 health benefits of melatonin and how to use it to improve your sleep quality!
What Is Melatonin?
Melatonin (sleep hormone) is a hormone that regulates sleep and wakefulness. It is naturally produced in the body, but it can also be taken as a supplement.
Ramelteon, also known as a synthetic melatonin analog, is a drug that binds to and activates melatonin receptors in the brain.
10 Health Benefits Of Melatonin
Help You Sleep Better
If you have trouble sleeping, taking melatonin might help. This is because melatonin is a hormone that regulates sleep.
The body naturally produces melatonin in response to darkness and lowers its production during the day in response to light. Melatonin supplementation can help reset your body’s natural sleep-wake cycle if it’s been disrupted by jet lag or shift work.Â
Melatonin can be used to treat delayed sleep phase and circadian rhythm sleep disorders, as well as to provide some relief from insomnia.
Take melatonin 30 minutes before bedtime if you’re having trouble falling asleep. Melatonin may be taken several hours before the desired bedtime by people with delayed sleep phase syndrome.
Those who have naturally low melatonin levels should speak with their doctors before taking melatonin, and they may be advised to start with low doses.
Relieve Jet Lag
Jet lag occurs when your body’s natural sleep-wake cycle is disrupted by travel. This can lead to symptoms like insomnia, fatigue, and daytime drowsiness.
Melatonin supplements may help reduce jet lag, especially when traveling eastward. In a review of 12 studies, melatonin was found to be effective in reducing jet lag symptoms like insomnia, fatigue, and daytime drowsiness.
The largest reduction in symptoms was seen in people who traveled eastward, compared to those who traveled westward.
Boost Your Immune System
Melatonin has powerful antioxidant effects and may boost your immune system. One study showed that melatonin increased the production of several important infection-fighting cells in the elderly.
Melatonin May Help Reduce Inflammation
Inflammation is a natural process that helps your body heal and defends itself from infection. However, too much inflammation can contribute to chronic diseases like heart disease, arthritis, and cancer. Studies show that melatonin may help reduce inflammation by fighting harmful free radicals and boosting antioxidant activity.
Melatonin May Lower Your Risk of Cancer
Cancer is a type of cell mutation that occurs when DNA damage accumulates over time. This damage can be caused by factors like UV radiation, cigarette smoke, and environmental toxins.
Free radicals are also involved in the development of cancer. Therefore, substances that can protect against free radical damage may also help lower your cancer risk. Melatonin is a powerful antioxidant that may help protect cells from free radical damage, which could reduce your risk of cancer.
Prevent Alzheimer’s Disease
Alzheimer’s disease is the most common type of dementia and is characterized by symptoms like memory loss, confusion, and impaired thinking. Some studies suggest that melatonin may help prevent Alzheimer’s disease by reducing inflammation and protecting brain cells from damage.
Help Treat Depression
Depression is a common mental disorder that can cause symptoms like persistent sadness, fatigue, and loss of interest in activities you once enjoyed.
While conventional treatments like antidepressant medications are effective for many people, they often come with side effects like weight gain, sexual dysfunction, and headaches.
Melatonin supplements may be a safer option for treating depression.
One study found that melatonin was as effective as the antidepressant medication fluvoxamine in treating major depression.
Help Ease Menopause Symptoms
Menopause is the natural process that occurs when a woman’s ovaries stop producing eggs and her estrogen levels decline.
This can cause bothersome symptoms like hot flashes, sleep problems, vaginal dryness, and mood swings.
Some studies suggest that taking melatonin supplements may help relieve menopause symptoms like hot flashes, night sweats, and sleep disturbances.
Help Treat Migraines
Migraine headaches are a type of headache that is usually characterized by throbbing pain, nausea, and sensitivity to light. Some studies suggest that taking melatonin supplements may help reduce the frequency and severity of migraines.
Help Lower Blood Pressure
High blood pressure is a common condition that increases your risk of heart disease, stroke, and kidney failure. Melatonin supplements may help lower blood pressure by relaxing the blood vessels and reducing stress.
However, it’s important to note: melatonin may make blood pressure worse in people who are taking blood pressure medications.
Other benefits include:
- Sleep quality in children with autism
- Help treat cluster headaches
Is It Possible To Take Too Much Melatonin?
Yes, it is possible to overdose on melatonin. The most common side effects of taking too much melatonin include headaches, nausea, and dizziness. In severe cases, an overdose can lead to seizures or even death.
Melatonin should be avoided by young children unless otherwise directed by a doctor. Doses of 1 to 5 milligrams (mg) can cause seizures or other problems in young children.
The standard dose used in studies for adults is between 1 and 10 mg, though there is no definitive “best” dosage at this time. Doses in the 30-mg range are thought to be harmful.
If you think you or someone you know has overdosed on melatonin, call 911 immediately.
