Between 50 to 70 million Americans suffer from some form of sleep loss. Without adequate sleep, you could gain weight, develop depression, or struggle to concentrate during the day. Instead, consider taking melatonin to help you sleep.
Don’t rush to start buying melatonin products just yet. Instead, use this guide to learn how to take melatonin properly. With these tips, you can start getting a better night’s sleep.
You can start improving your health and quality of life.
Discover everything you need to know about taking melatonin in this helpful guide today!
What is Melatonin?
How much melatonin is safe to take? How long does it take for melatonin to work?
Before we answer these questions, it helps to answer a basic one: what is melatonin, exactly?
Melatonin is a natural hormone your body produces. In fact, melatonin is responsible for signaling the body that it’s time to go to bed. Many people take melatonin as a supplement as well.
The pineal gland in the brain primarily produces your body’s natural melatonin. It’s also found in your gut, bone marrow, and eyes. In addition to helping you sleep, it’s also responsible for:
- Raising growth hormone levels in males
- Easing tinnitus symptoms
- Treating heartburn and stomach ulcers
- Supporting eye health
Melatonin alone won’t knock you out, though. Rather, it’s responsible for telling your body it’s nighttime. You could sleep a little easier as a result.
Why It Matters
Why do we need to learn how to take melatonin?
If you’re struggling to get enough sleep each night, you might experience sleep deprivation. Sleep deprivation can trigger a number of health issues. It could put your mental and physical health at risk.
Some of the long-term effects of sleep deprivation include:
- Mood changes
- Weakened immunity
- Memory issues
- Trouble thinking and concentrating
- Increased risk of car and other accidents
- High blood pressure levels
- Weight gain
- Low sex drive
- Increased risk of diabetes
- Increase risk of heart disease
- Poor balance
Sleep deprivation can impact your central nervous system. It could impact your mental abilities and emotional state. You could experience mood swings, hallucinations, anxiety, and depression.
Impulsive behavior, paranoia, and suicidal thoughts are common, too.
While you sleep, your body produces infection-fighting cytokines and antibodies. Cytokines can even help you sleep. They’re also responsible for defending your body against illness.
Sleep deprivation could impact your immune system, leaving you vulnerable to chronic conditions like diabetes mellitus and heart disease.
It can also impact your digestive, respiratory, and cardiovascular systems.
Instead of risking your health, learn how much melatonin to take. Learning how to take melatonin can help you sleep. You can protect your mind and body from potential deterioration.
How It Works
How exactly doesn’t melatonin help us sleep?
Melatonin works with the body’s circadian rhythm, which is your body’s natural clock. Your circadian rhythm signals the body to sleep, wake, and eat. It also regulates:
- The levels of certain hormones
- Body temperature
- Blood pressure
As it starts to get dark outside, your melatonin levels will begin to rise. This tells your body it’s time to sleep.
Then, melatonin binds to receptors throughout your body. It helps you relax by reducing nerve activity in the brain.
Melatonin can also reduce dopamine levels. Dopamine is a hormone that can help you stay awake.
Light, on the other hand, can modulate melatonin production.
Your body could recognize it’s time to wake up as a result.
There are a few factors that can reduce your melatonin levels, including:
- Stress
- Smoking
- Exposure to too much light before bed (including light from devices)
- Aging
If you’re struggling to sleep, consider learning how to take melatonin to boost your natural levels.
How to Take Melatonin
Before you take melatonin for the first time, consider purchasing a low-dose supplement. Start low and go slow. You can increase the amount of melatonin you take over time if you’re not experiencing results.
How much melatonin to take depends on you. However, consider starting with 0.5 mg before bed.
If you don’t fall asleep with ease, increase your dose.
How long does it take for melatonin to work? It might start working after 30 minutes, as melatonin levels in your blood begin to rise.
Trying to determine how long before bed to take melatonin? Consider taking melatonin 30 minutes to an hour before bed.
Avoid taking melatonin at or after your ideal bedtime. Otherwise, it could have a negative impact on your circadian rhythm.
It’s important to note that taking more melatonin likely won’t help you fall asleep faster.
Instead, try to find the lowest dose that will help you fall asleep. Otherwise, make sure to review the product’s instructions to determine how to take melatonin for the first time.
If you’re concerned about how much melatonin is safe to take, talk to your doctor. Make sure to talk to a physician if you’re already taking medication. You don’t want to experience a potential interaction.
Consider taking chewable melatonin bears, which are predosed for you.
Potential Side Effects
Before you learn how to take melatonin, it’s important to consider the potential side effects. If you experience these side effects, talk to your doctor. They could help you find an alternative.
Potential side effects include nausea, headaches, and dizziness. Generally, though, melatonin supplements are safe to use.
Remember, melatonin can interact with other medications you’re taking. These can include:
- Diabetes medications
- Antidepressants
- Blood pressure medication
- Blood thinners
- Sleep aids or sedatives
- Immunosuppressants
- Oral contraceptives
- Anticonvulsants
If you’re taking one of these medications, speak with your doctor before taking melatonin.
Don’t take melatonin if you’re currently pregnant.
The ideal dosage for melatonin usually ranges between 1 and 5 mg. Remember to start with the lowest possible dose. Otherwise, a melatonin overdose could disrupt your circadian rhythm.
You might experience daytime sleepiness as a result.
Make sure to review the product you decide to purchase, too. Melatonin isn’t considered a drug. It’s not strictly regulated by the FDA.
Choose a high-quality product before taking melatonin for the first time.
How to Take Melatonin: Your Guide to Rest and Relaxation
Learning how to take melatonin could provide essential to your mental and physical health. Make sure to speak with your doctor before taking melatonin for the first time. They can help you make more informed decisions regarding your health.
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