Bades with melatonin for healthy sleep: Full guide
Melatonin: Sleep hormone and circadian rhythm regulator
Melatonin is a hormone produced by the pineal gland (pineal gland) in the brain. Its main function is the regulation of circadian rhythms, internal biological watches, which control the cycle of sleep and wakefulness. The production of melatonin increases in the dark, preparing the body for sleep, and decreases in bright light, contributing to wakefulness. This process is synchronized with the external light regime, which allows us to adapt to day and night.
Disruptions in the production of melatonin can lead to various problems with sleep, including insomnia, impaired daily rhythm, deterioration of sleep quality and difficulties with falling asleep. Factors affecting the level of melatonin include age, the effect of light (especially blue light from the screens), stress, replaceable work, travel through time zones and some medical conditions.
Dietary supplements with melatonin: how they work and to whom they can help
Bades (biologically active additives) with melatonin are a synthetic form of the hormone of melatonin. They are used to compensate for insufficient production of your own melatonin and regulate the sleep-bonding cycle. The intake of melatonin in the form of an additive can help:
- Reduce the time of falling asleep: Melatonin contributes to the onset of drowsiness and reduces the time necessary for falling asleep.
- Improve sleep quality: Melatonin can contribute to a deeper and more restored sleep, reducing the number of awakening during the night.
- Alleviate the symptoms of the jetting: Melatonin helps to adapt to new time zones, reducing fatigue and sleep disturbances associated with jetlag.
- Adjust the daily rhythm disorders: Melatonin can be useful for people with an irregular work schedule (for example, changeable work) or for those who have difficulty establishing a normal sleep mode.
- Reduce the symptoms of insomnia: Melatonin can help with primary insomnia (difficulties with falling asleep and/or maintaining sleep, not associated with other medical conditions).
Who can be useful to melatonin dietary supplements?
- People with insomnia: Those who experience falling asleep, frequent awakening at night or early awakening can benefit from taking melatonin.
- Travelers: Melatonin can help with Jetlag caused by a change in time zones.
- Functional work workers: People working in night shifts or with an irregular schedule can use melatonin to regulate their sleep-bonding cycle.
- Elderly people: With age, the production of melatonin decreases, which can lead to sleep disturbances. Older people can benefit from taking melatonin under the supervision of a doctor.
- Children and adolescents with sleep disorders: Melatonin can be used to treat sleep disorders in children and adolescents under the supervision of a pediatrician or children’s psychiatrist. It is important to note that the use of melatonin in children requires special caution and consultation with a doctor.
- People with certain medical conditions: Melatonin can be useful in some medical conditions, such as some types of headaches, depression (in combination with other treatment methods) and autistic spectrum disorders.
Types of dietary supplements with melatonin
There are several types of dietary supplements with melatonin, differing in the form of release, dosage and release speed.
- Tablets: The most common form of release. Melatonin tablets are usually taken 30-60 minutes before bedtime.
- Capsules: Capsules are also a common form of release. They usually contain melatonin powder.
- Chewing tablets: Chewing tablets can be more convenient for people who have difficulty swallowing tablets.
- Liquid: Liquid melatonin allows you to precisely dose the drug.
- Sublingval tablets: Sublingval tablets dissolve under the tongue and quickly absorb into the blood, which can lead to a faster effect of the effect.
- Melatonin with slow release: These tablets release melatonin gradually within a few hours, which can be useful to maintain sleep throughout the night.
- Melatonin combined with other ingredients: Some dietary supplements contain melatonin in combination with other ingredients, such as valerian, chamomile, L-dean and magnesium, which can also help relax and improve sleep.
The choice of dietary supplement with melatonin: what to pay attention to
When choosing a dietary supplement with melatonin, several factors should be taken into account:
- Dosage: Start with the lowest effective dose. It is usually recommended to start with 0.5-1 mg of melatonin. The dosage can be gradually increased to 3-5 mg, if necessary, but only after consulting a doctor. Do not exceed the recommended dosage.
- Output form: Choose the form of release, which is most convenient for you.
- Quality product: Choose dietary supplements from well -known and respected manufacturers who test their products for cleanliness and compliance with the declared composition. Look for products that have undergone independent certification (for example, NSF International, USP).
- Composition: Pay attention to the composition of the product. Make sure that it does not contain unnecessary additives, dyes or flavors. If you have allergies or intolerance to certain ingredients, carefully study the composition.
- Reviews: Read the reviews of other users about the product. This can give you an idea of its effectiveness and safety.
- Consultation with a doctor: Before taking melatonin, be sure to consult a doctor, especially if you have any chronic diseases or take other medicines.
Dosage and method of application
The optimal dosage of melatonin can vary depending on the individual characteristics of the body, the causes of sleep and age disorders. It is recommended to start with the lowest effective dose (0.5-1 mg) and gradually increase it, if necessary, under the supervision of a doctor.
Melatonin is usually taken 30-60 minutes before bedtime. Take melatonin at the same time every evening to help establish a regular sleep mode. Do not take melatonin during the day, as this can cause drowsiness and break your sleep-bonding cycle.
Side effects and contraindications
Melatonin is usually considered safe when used in recommended doses. However, some people may have side effects, such as:
- Drowsiness: Drowsiness is the most common side effect of melatonin. Do not take melatonin before driving a car or performing other actions that require increased concentration.
- Headache: In some people, melatonin can cause headache.
- Dizziness: Dizziness can also occur when taking melatonin.
- Nausea: Rarely melatonin can cause nausea.
- Irritability: In some people, melatonin can cause irritability or anxiety.
- Nightmares: In rare cases, melatonin can cause nightmares.
- Libido decrease: Melatonin can reduce libido in some people.
- Morning malaise: Sometimes, after taking melatonin, a feeling of fatigue or breakdown may occur in the morning.
Melatonin is contraindicated in the following cases:
- Pregnancy and breastfeeding: Melatonin safety during pregnancy and breastfeeding has not been established.
- Melatonin allergies: Do not take melatonin if you have an allergy to this hormone.
- Autoimmune diseases: Melatonin can stimulate the immune system and aggravate the symptoms of autoimmune diseases.
- Liver and kidney diseases: For diseases of the liver and kidneys, metabolism of melatonin can be impaired.
- Taking certain drugs: Melatonin can interact with some drugs such as antidepressants, anticoagulants and immunosuppressants.
Interaction with other drugs and substances
Melatonin can interact with some drugs and substances, changing their effectiveness or increasing the risk of side effects. It is important to inform your doctor about all the drugs and additives that you take before starting taking melatonin.
Medicines and substances that can interact with melatonin include:
- Antidepressants: Melatonin can enhance the sedative effect of some antidepressants.
- Anticoagulants: Melatonin can increase the risk of bleeding when taking anticoagulants.
- Immunocationthretarite: Melatonin can reduce the effectiveness of immunosuppressants.
- Beta blockers: Beta blockers can reduce the production of melatonin by the body.
- Nonsteroidal anti -inflammatory drugs (NSAIDs): NSAIDs can reduce the production of melatonin by the body.
- Alcohol: Alcohol can violate sleep and reduce melatonin effectiveness.
- Caffeine: Caffeine is a stimulant that can violate sleep and reduce the effectiveness of melatonin.
Alternative methods of improving sleep
In addition to taking dietary supplements with melatonin, there are other ways to improve sleep:
- Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing atmosphere before going to bed: Take a warm bath, read the book or listen to calm music.
- Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Play sports regularly: Physical activity can improve sleep, but do not play sports immediately before bedtime.
- Limit the effect of blue light before bedtime: The blue light from the screens of smartphones, computers and TVs can suppress the production of melatonin. Use blue light filters on your devices or avoid using them a few hours before bedtime.
- Provide the darkness, silence and coolness in the bedroom: Use dense curtains, bears or fan to create comfortable conditions for sleeping.
- Use relaxation techniques: Meditation, yoga and breathing exercises can help reduce stress and improve sleep.
- Consult a doctor if you have sleep problems: Insomnia can be a symptom of other medical conditions.
Melatonin for children: precautions
Melatonin can be used to treat sleep disorders in children and adolescents, but only under the supervision of a pediatrician or children’s psychiatrist. The use of melatonin in children requires special caution, since the long -term consequences of its application are not completely studied.
It is important to remember:
- Consult a doctor: Before giving a child melatonin, be sure to consult a doctor to exclude other causes of sleep disorders and make sure that melatonin is suitable for your child.
- Start with a low dose: Start with the lowest effective dose recommended by the doctor.
- Use shortly: Melatonin should only be used for a short time, if necessary.
- Do not replace melatonin with healthy habits: Melatonin should not replace the healthy habits of sleep, such as compliance with the sleep regime, the creation of a relaxing environment before bedtime and limiting the effects of blue light.
- Follow side effects: Carefully follow the side effects of melatonin in the child and inform the doctor about them.
The prospects of melatonin research
Studies of melatonin continue, and new data appear on its potential beneficial properties. In addition to sleep regulation, melatonin can have an antioxidant, anti -inflammatory and immunomodulating effect. It is studied as a potential remedy for the treatment of various diseases, including:
- Neurodegenerative diseases: Alzheimer’s disease, Parkinson’s disease.
- Cancer: Melatonin can have antitumor properties.
- Cardiovascular diseases: Melatonin can reduce blood pressure and improve the function of the endothelium.
- Metabolic diseases: Diabetes, obesity.
- Mental disorders: Depression, anxiety.
Although these studies are promising, additional clinical trials are needed to confirm the effectiveness and safety of melatonin to treat these diseases.
The legal status of melatonin
The legal status of melatonin varies in different countries. In the USA and Canada, Melatonin is sold as dietary supplements and is available without a prescription. In Europe, melatonin is often classified as a drug and requires a doctor’s prescription. In some countries, melatonin is not available at all. Before buying and using melatonin, make sure that it is allowed to sell in your country.
Conclusion
Bades with melatonin can be a useful tool for improving sleep and regulate circadian rhythms. However, it is important to use them responsibly, observe the recommended dosages and take into account possible side effects and contraindications. Before taking melatonin, be sure to consult a doctor to make sure that he is suitable for you and does not interact with other medicines that you take. Remember that melatonin is not a magic tablet, and to improve sleep, you need to observe healthy habits and eliminate the main causes of sleep disturbances.
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