Melatonin is a hormone made in the body. It regulates night and day cycles, or sleep-wake cycles. The pineal gland, which is a part of the brain, produces the hormone melatonin. Melatonin synthesis is inhibited by light and promoted by night. Melatonin levels in the blood are highest before going to bed. This shows a link with the circadian rhythm, which is the 24-hour cycle of behavioural, mental, and physical changes in a person in reaction to darkness and light. Melatonin is available in the form of oral tablets. Melatonin is also available as natural melatonin, which is extracted from an animal’s pineal gland. This natural form could be infected with viruses. Melatonin, in its synthetic form, poses no such risk. It is recommended that you check with your doctor or pharmacist before taking the pill.
Uses of melatonin
Melatonin is used to treat sleep disorders such as insomnia or difficulty sleeping or staying asleep. It’s used to avoid jet lag. Jet lag is a sleep disorder caused by the time difference between countries when travelling from one to another. It is best to see your doctor before taking melatonin for jet lag or any other sleep condition. It is critical that you inform the doctor if you are taking any other medications for a medical condition or if you are pregnant or breastfeeding. Melatonin’s influence on the foetus is not well understood.
Melatonin is also used to treat conditions such as attention deficit hyperactivity disorder, delayed sleep phase syndrome, mental retardation, cerebral palsy, autism, Alzheimer’s disease (to help prevent sunburn), depression, ringing in the ears, chronic fatigue syndrome, fibromyalgia, migraine, osteoporosis (bone loss), irritable bowel syndrome, epilepsy, as an anti-aging agent (which is still not scientifically proven), menopause, and birth control. Melatonin is also used to decrease the negative effects of cancer treatment and to calm patients before general anaesthetic for surgery.
Side effects and safety concerns
Melatonin treatment may cause certain side effects. These include headaches, daytime sleepiness, stomach pain, depression, and irritability. Melatonin should not be taken while pregnant or breastfeeding. It is said to interfere with ovulation and make it difficult to conceive.
Melatonin elevates blood pressure when used along with blood pressure medicines. In such instances, melatonin should be avoided. Its usage is strictly prohibited in children as it may interfere with development in the adolescent period. Melatonin increases blood sugar levels in diabetics. There is a risk of seizures due to melatonin use.
Melatonin should not be combined with sedatives (drugs that induce sleep) because it will produce excessive drowsiness. Using birth control pills increases the production of melatonin in the body. Taking melatonin may reduce the effectiveness of immune suppressant medications. Melatonin slows the clotting process, which increases the risk of excessive bleeding when combined with medicines that delay the clotting process.
Foods rich in melatonin
Foods naturally high in melatonin include rice, sweet corn, barley, ginger, oats, carrots, cabbage, onions, cucumbers, kiwi fruit, pineapple, apples, tomatoes, asparagus, and strawberries. Researchers have found that adding melatonin to your diet increases melatonin levels in the body and improves sleep.
Tips for a good night sleep
To get a good night’s sleep, avoid alcohol, smoke, decongestants, coffee, tea, chocolate, and caffeinated soda. Reduce the tension in your life by practicing stress relieving techniques such as deep breathing, yoga, and meditation. Allow yourself only 30 minutes to think about your problems or difficulties. After the timer goes off, don’t think about your difficulties for the remainder of the day or night. Before retiring to bed, drink a glass of warm milk or eat a small snack like cheese crackers. If you are experiencing difficulty sleeping at night, you should avoid taking an afternoon nap.
Good sleep for better health
People spend one-third of their lives sleeping. A regular, healthy adult needs 7 to 8 hours of sleep per night. Sleep deprivation affects both your mood and your productivity at work. Drowsy driving significantly increases the risk of car accidents, as do comorbidities such as high blood pressure and heart disease. You can overcome sleep difficulties and avoid health complications by developing appropriate sleeping habits. Remember that a good night’s sleep is essential for a healthy life.
