Bad with melatonin for sleeping: Review

Bad with melatonin for sleeping: Review

1. What is melatonin and why is it important for sleeping?

Melatonin is a hormone produced by the pineal gland in the brain. Its main function is the regulation of circadian rhythms, that is, internal biological watches that control the cycles of sleep and wakefulness. The production of melatonin is closely related to lighting. In the dark, the level of melatonin increases, causing drowsiness and preparing the body for bed. In bright light, its production is suppressed, contributing to awakening.

This hormone plays a key role in the following processes related to sleep:

• Regulation of the Son-Bodming cycle: Melatonin helps synchronize the inner clock with the outside world, determining the time of going to bed and awakening.
• Reducing the time of falling asleep: An increased level of melatonin helps to relax and reduce excitability, facilitating the process of falling asleep.
• Improving the quality of sleep: Melatonin can contribute to deeper and more prolonged sleep, reducing the number of night awakenings.
• Antioxidant Protection: Melatonin has antioxidant properties, protecting the body cells from damage associated with stress and aging. This can indirectly influence the quality of sleep, as oxidative stress can violate it.
• Body temperature regulation: Melatonin is involved in a decrease in body temperature, which is an important factor for sleeping.

The lack of melatonin can lead to various problems with sleep, such as:

• Insomnia: Difficulties with falling asleep, maintaining sleep or early awakening.
• Violation of circadian rhythms: The displacement of the sleep and wakefulness schedule, which can occur when changing time zones (jetlag) or when working on a shift graphics.
• Reducing the quality of sleep: Frequent night awakening, superficial sleep and a feeling of fatigue after sleep.

Factors that can affect the level of melatonin in the body:

• Age: With age, the production of melatonin is naturally reduced, which can explain the more frequent occurrence of problems with sleep in the elderly.
• World: Bright light, especially blue light from the screens of electronic devices, inhibits the production of melatonin.
• Stress: Chronic stress can negatively affect the production of melatonin and disrupt circus rhythms.
• Shift work: Work at night violates the natural cycle of sleep and wakefulness, which can lead to a shortage of melatonin.
• Some drugs: Some drugs, such as beta-blockers and non-steroidal anti-inflammatory drugs, may affect the production of melatonin.
• Inal meals: The deficiency of some nutrients, such as a tripophane (the predecessor of melatonin), may also affect its production.

2. What are dietary supplements with melatonin? Types and forms of release.

Bades (biologically active additives) with melatonin are products containing a synthetic analogue of the hormone melatonin. They are available without a prescription and are designed to replenish the deficiency of melatonin in the body and improve sleep. It is important to note that dietary supplements are not drugs and are not intended for the treatment of diseases.

There are several types and forms of producing dietary supplements with melatonin:

• By the form of release:

  • Tablets: The most common form, convenient in use and dosage. Tablets can be ordinary or with prolonged release.
  • Capsules: Contain melatonin in a gelatin shell. Easily swallow and quickly absorb.
  • Liquids (drops, sprays): Suitable for people who have difficulty swallowing tablets or capsules. Sprays are usually sprayed under the tongue, providing faster absorption. Drops can be added to drinks.
  • Chewing tablets (loafers): They have a pleasant taste and are easily absorbed. Convenient for children and people who are difficult to swallow pills.
  • Sublingval tablets: They are absorbed in the tongue, which ensures faster absorption of melatonin into the blood, bypassing the liver.

• By composition:

  • Malatonin monopolists: They contain only melatonin as an active ingredient.
  • Combined drugs: Contain melatonin in combination with other components that improve sleep, such as:
    • Valerian: A plant extract with a calming and sleeping pill.
    • Motherwort: A plant extract with a sedative and anxiolytic effect.
    • Chamomile: A plant extract with a calming and anti -inflammatory effect.
    • L-theanine: Amino acid, contributing to relaxation and reduction of anxiety.
    • Magnesium: The mineral necessary for the normal operation of the nervous system and muscles.
    • B vitamins B: They participate in the metabolism of the nervous system and can help improve sleep.

• By dosage:

  • The dosage of melatonin in dietary supplements usually varies from 0.3 mg to 10 mg. The recommended dose depends on individual needs and sensitivity to melatonin. It is important to start with a minimum effective dose and gradually increase it if necessary.

3. Who can be useful for dietary supplements with melatonin?

Bades with melatonin can be useful in the following cases:

• Insomnia: With difficulties with falling asleep, maintaining sleep or early awakening. Especially effective in primary insomnia that is not associated with other diseases.
• Violation of circadian rhythms:
  • Saytag: When changing time zones, when the inner watches of the body do not coincide with the new time.
  • Shift work: When working at night or according to a shift graphics, when the natural cycle of sleep and wakefulness is disturbed.
  • Sleep syndrome: sleep: When a person goes to bed and wakes up much later than we would like.
• Age -related sleep changes: With age, the production of melatonin decreases, which can lead to sleep problems. Bades with melatonin can help replenish the deficiency of the hormone and improve the quality of sleep in the elderly.
• Autistic spectrum disorders (RAS): In children with RAS, there are often sleep problems that may be associated with impaired melatonin production. Bades with melatonin can help improve sleep in this group of patients, but consultation with a doctor is needed.
• Some other conditions:
  • Anxiety: Melatonin can have a calming effect and reduce anxiety, which can help improve sleep.
  • Migraine: Some studies show that melatonin can help reduce the frequency and intensity of migraines.
  • Irritable intestine syndrome (SRK): Melatonin can help reduce the symptoms of IBS, such as abdominal pain and bloating.

4. How to take dietary supplements with melatonin? Dosage and reception time.

The correct intake of dietary supplements with melatonin is a key factor for achieving maximum efficiency and minimizing side effects. It is important to follow the following recommendations:

• Dosage:
  • You should start with a minimum effective dose, usually 0.3-1 mg.
  • If necessary, the dose can be gradually increased to 3-5 mg, but not exceed 10 mg without consulting a doctor.
  • In older people, it is recommended to start with a lower dose, as they can be more sensitive to melatonin.
  • Children and adolescents should take melatonin only as prescribed by the doctor and under his supervision.
• Reception time:
  • Melatonin should be taken 30-60 minutes before the estimated time of retreat to sleep.
  • It is important to take melatonin at the same time every evening to help synchronize circus rhythms.
  • It is not recommended to take melatonin in the daytime, as this can cause drowsiness and disorientation.
• Method accepts:
  • Tablets and capsules should be washed down with a small amount of water.
  • Chewing tablets (loafers) should be chewed before swallowing.
  • Sublingval tablets should be absorbed under the tongue until completely dissolved.
  • Sprays should be sprayed under the tongue, following the instructions on the package.
  • Drops can be added to a small amount of water or juice.
• Duration of admission:
  • Bades with melatonin are not intended for prolonged use.
  • It is usually recommended to take melatonin with courses for 2-4 weeks.
  • If sleep problems are preserved after the course of the course, you should consult a doctor to find out the cause and select the optimal treatment.
• Important recommendations:
  • Malatonin should be taken in a dark room, as the light suppresses its production.
  • Avoid drinking alcohol and caffeine before bedtime, as they can interfere with the action of melatonin.
  • Create comfortable sleeping conditions: ventilate the room, provide silence and darkness.
  • Observe the mode of sleep and wakefulness, go to bed and wake up at the same time every day, even on weekends.
  • Regularly engage in physical exercises, but not before bedtime.
  • Avoid stressful situations before bedtime.
  • Disconnect electronic devices (phones, tablets, computers) an hour before bedtime.

5. Possible side effects and contraindications.

Bades with melatonin are usually considered safe subject to recommended doses and reception rules. However, in some cases side effects may occur:

• The most common side effects:
  • Drowsiness: It may occur, especially in the first days of admission.
  • Headache: Usually light and passes independently.
  • Dizziness: Rarely, but possible, especially in the elderly.
  • Nausea: Rarely, usually light and short -term.
  • Irritability: Some people may have increased irritability.
  • Nightmares: Rarely, but can occur, especially with high doses of melatonin.
  • Morning lethargy: It may occur if melatonin is taken too late in the evening.
• Rare side effects:
  • Depression: In people prone to depression, melatonin can aggravate the symptoms.
  • Libido decrease: Rarely, but possible, especially with prolonged admission.
  • Improving blood pressure: In people with hypertension, melatonin can increase blood pressure.
  • Allergic reactions: Rarely, but possible with individual intolerance to melatonin or other dietary supplements.
• Contraindications:
  • Individual intolerance to melatonin or other dietary supplements.
  • Autoimmune diseases: Melatonin can stimulate the immune system, which can aggravate the symptoms of autoimmune diseases such as rheumatoid arthritis, systemic lupus erythematosus and multiple sclerosis.
  • Severe liver and kidney diseases: Melatonin is metabolized in the liver and is excreted by the kidneys, therefore, in the presence of severe diseases of these organs, its intake can be dangerous.
  • Pregnancy and breastfeeding: The safety of melatonin during pregnancy and breastfeeding has not been established, so its intake is not recommended during this period.
  • Children and adolescents: The intake of melatonin with children and adolescents should be carried out only as prescribed by the doctor and under his supervision.
  • Reception of immunosuppressants: Melatonin can reduce the effectiveness of immunosuppressants.
  • Reception of anticoagulants: Melatonin can enhance the effect of anticoagulants and increase the risk of bleeding.

6. Interaction with other drugs.

Melatonin can interact with some drugs, so before taking dietary supplements with melatonin, you need to consult a doctor, especially if you take any medicines on an ongoing basis.

• Medicines that can interact with melatonin:
  • Antidepressants: Melatonin can enhance the sedative effect of antidepressants, especially selective inhibitors of the reverse capture of serotonin (SIOS).
  • Anxiolytics (anti -aircraft products): Melatonin can enhance the sedative effect of anxiolytics, such as benzodiazepines.
  • Snowstocks: Melatonin can enhance the sedative effect of sleeping pills.
  • Anticoagulants (drugs that thinning blood): Melatonin can enhance the effect of anticoagulants such as warfarin and increase the risk of bleeding.
  • Immunosupressant: Melatonin can reduce the effectiveness of immunosuppressants, such as cyclosporin and takrolimus.
  • Beta blockers: Some beta-blockers, such as propranolol, can reduce the production of melatonin.
  • Nesteroid anti -inflammatory drugs (NSAIDs): Some NSAIDs, such as Ibuprofen, can affect the production of melatonin.
  • Contraceptives: Estrogen-containing contraceptives can increase the level of melatonin in the blood.
  • Offidiabetic drugs: Melatonin can affect blood sugar, so people with diabetes should be careful when taking melatonin.

7. How to choose a high -quality dietary supplement with melatonin? Criteria for choosing and overview of popular brands.

The choice of high -quality dietary supplement with melatonin is an important step to ensure efficiency and safety. When choosing, you should pay attention to the following criteria:

• Reputation manufacturer: Choose products of famous and reliable manufacturers who have a good reputation in the market. Look for consumer reviews and independent reviews.
• Product composition: Carefully study the composition of the product. Make sure that it contains only the necessary ingredients and does not contain harmful additives, dyes or preservatives.
• Melatonin dosage: Choose a dosage that meets your needs and recommendations of a doctor. Start with a minimum effective dose and gradually increase it if necessary.
• Output form: Choose the form of release, which is most convenient for you. If it is difficult for you to swallow tablets, pay attention to drops, sprays or chewing tablets.
• Certification: Make sure that the product is certified by an independent organization, such as NSF International or USP. This guarantees that the product has been tested for safety and efficiency.
• Price: The price is not always an indicator of quality. Compare the prices of different manufacturers and choose a product that corresponds to your budget.
• Consumer reviews: Before buying, read the reviews of other consumers. This will help you learn about the real experience of using the product and make a reasonable decision.

Review of popular brands of dietary supplements with melatonin:

• (Disclaimer: The following brands are mentioned for informational purposes only and do not constitute an endorsement. Always consult with a healthcare professional before taking any supplements.)
  • Natrol: One of the most popular brands of dietary supplements with melatonin. It offers a wide range of products in various forms of release and dosage. Known for its quality and accessibility.
  • Nature’s Bounty: Another popular brand offering a wide selection of vitamins and additives, including melatonin. Nature’s Bounty products are known for their affordable price.
  • Life Extension: A company specializing in the production of high -quality additives to maintain health and longevity. Malatonin offers in various forms, including tablets with prolonged release.
  • Source Naturals: A company that produces natural ingredients. Melatonin offers in combination with other herbs and amino acids that contribute to sleep.
  • Now Foods: A company that produces affordable and high -quality additives. Melatonin offers in various dosages and forms of release.
  • Doctor’s Best: A company that produces scientific research additives. Malatonin offers in various forms, including vegetarian capsules.
  • Solaray: A company producing herbal supplements and vitamins. Melatonin offers in combination with other herbs, such as Valerian and Chamomile.
  • California Gold Nutrition: It offers melatonin at an affordable price, often available on iHerb.
  • Melatonin Gummies by various brands (e.g., Zarbee’s Naturals): It is especially popular for children, but it is important to carefully monitor the dosage and monitor the reaction of the body.

When choosing a specific brand and product, it is important to consider your individual needs, preferences and health status. Be sure to consult a doctor before taking any dietary supplement with melatonin.

8. Alternative methods of improving sleep without the use of dietary supplements.

Before resorting to the use of dietary supplements with melatonin, you should try to improve sleep using alternative methods that have no side effects and can be more effective in the long term.

• Compliance with sleep hygiene:
  • Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend. This will help synchronize your circus rhythms.
  • Comfortable sleeping: Make sure your bedroom is dark, quiet and cool. Use dense curtains, bears or sleeping mask, if necessary.
  • Convenient mattress and pillow: Invest in a high -quality mattress and pillow that support your back and neck in the right position.
  • Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can violate sleep, so avoid their use a few hours before bedtime.
  • Do not overeat before going to bed: Severe food before going to bed may make it difficult to fall asleep and cause discomfort.
  • Regular physical exercises: Physical exercises can improve sleep, but avoid intense training before bedtime.
  • Avoid using electronic devices before bedtime: Blue light from the screens of electronic devices suppresses the production of melatonin, so avoid using phones, tablets and computers an hour before bedtime.
• Relaxation techniques:
  • Meditation: Meditation can help calm the mind and relax before going to bed.
  • Deep breath: Slow and deep breathing can help reduce stress and anxiety, which helps to improve sleep.
  • Progressive muscle relaxation: This technique includes consistent tension and relaxation of various muscle groups, which helps to relax and fall asleep.
  • Preview: Imagine calm and pacifying scenes such as a beach or a forest to relax before going to bed.
  • Warm shower or bath: A warm shower or bath before going to bed can help relax and reduce body temperature, which contributes to falling asleep.
• Herbal remedies:
  • Valerian: A plant extract with a calming and sleeping pill.
  • Chamomile: A plant extract with a calming and anti -inflammatory effect.
  • Melissa: A plant extract with a calming and anxiolytic effect.
  • Lavender: Lavender essential oil has a soothing and sleeping pill. It can be used in diffuser or added to a bath.
• State therapy:
  • Using bright light in the morning: The impact of bright light in the morning helps synchronize circus rhythms and improve sleep.
  • Avoiding bright light in the evening: Avoid bright light in the evening, especially blue light from the screens of electronic devices.
• Cognitive-behavioral therapy for insomnia (KPT):
  • KPT B is a type of therapy that helps people with insomnia change their thoughts and behavior associated with sleep. KPT B is considered the most effective method of treating chronic insomnia.

9. Melatonin for children: what parents need to know.

The use of melatonin in children is a question that requires special caution and consultation with a doctor. Despite the fact that melatonin is considered relatively safe, its long -term effects on the child’s developing body have not been fully studied.

• When melatonin can be useful for children:
  • Autistic spectrum disorders (RAS): In children with RAS, there are often sleep problems that may be associated with impaired melatonin production. Melatonin can help improve sleep in this group of patients, but consultation with a doctor is needed.
  • Attention deficit syndrome (HDVG): Some children with ADHD have difficulty falling asleep. Melatonin can help them fall asleep faster and improve the quality of sleep.
  • Negro -level disorders: In children with other neuro -power disorders, such as cerebral paralysis, sleep problems can also be observed.
  • Saytag: In flights, through several time zones, melatonin can help children adapt to a new time zone.
  • Medical conditions: In some cases, a doctor may prescribe melatonin to treat sleep problems associated with certain medical conditions.
• The risks and side effects of melatonin in children:
  • Not enough research: The long -term effects of melatonin on the developing organism of the child are not fully studied.
  • Side effects: Children may have side effects, such as drowsiness, headache, dizziness, nausea and irritability.
  • Influence on sexual development: Some studies show that melatonin can affect sexual development in children, but additional studies are needed.
  • The risk of an overdose: It is important to strictly observe the recommended dosage of melatonin in order to avoid an overdose.
• Recommendations for parents:
  • Consult a doctor: Before giving melatonin to a child, be sure to consult a doctor. The doctor will be able to assess the state of health of the child, identify the cause of sleep problems and determine whether melatonin is suitable in this case.
  • Start with a minimum dose: Start with a minimum effective dose of melatonin, usually 0.5-1 mg.
  • Give melatonin 30-60 minutes before bedtime: Give melatonin to the child 30-60 minutes before the estimated time of going to bed.
  • Follow the reaction of the child: Carefully follow the reaction of the child to melatonin. If he has side effects, stop taking and consult a doctor.
  • Do not use melatonin for a long time: Melatonin is not intended for prolonged use. If sleep problems are preserved, consult a doctor to find out the cause and select the optimal treatment.
  • Observe sleep hygiene: It is important to observe sleep hygiene in order to create comfortable conditions for sleeping a child. Make sure his bedroom is dark, quiet and cool. Install the regular mode of sleep and wakefulness. Limit the use of electronic devices before bedtime.

10. Prospects for research of melatonin and sleep.

Studies of melatonin and its influence on sleep continue, and scientists are actively studying the new possibilities of using this hormone to treat various sleep disturbances and other conditions.

• New forms of melatonin: New forms of melatonin are developed, such as melatonin with prolonged release, which can provide a more stable hormone level in the blood during the night.
• Using melatonin to treat other conditions: Studies show that melatonin can be useful not only for improving sleep, but also for the treatment of other conditions, such as migraine, depression, irritable bowel syndrome and some types of cancer.
• The influence of melatonin on the immune system: Melatonin has immunomodulating properties and can play a role in the regulation of the immune system. The possibility of using melatonin to treat autoimmune diseases and infections is being studied.
• Genetic factors affecting the production of melatonin: Genetic factors are investigated that can affect the production of melatonin and a predisposition to sleep disturbances. This can help develop personalized approaches to treating sleep problems.
• Melatonin and aging: With age, the production of melatonin decreases, which can lead to problems with sleep and other age -related changes. The possibility of using melatonin to slow down the processes of aging and improving the quality of life of older people is being studied.
• Melatonin and influence on circus rhythms: The role of melatonin is studied in the regulation of circadian rhythms and its interaction with other hormones and neurotransmitters. This can help develop more effective methods for treating circus rhythms, such as jetlag and replaceable work.

Continuing studies of melatonin open up new prospects for the treatment of sleep disturbances and other conditions. However, it is important to remember that melatonin is not a panacea and its use should be carried out under the supervision of a doctor.