Most of us agree that a good night’s rest is essential for our physical and mental health, but many struggle with maintaining a healthy sleep routine. Whether you have insomnia or simply have trouble falling asleep at night, you can look for ways to improve your sleep quality. An increasingly popular solution? Melatonin supplements.
Used by countless people around the world to help them fall asleep faster and stay asleep longer, melatonin has become one of the best-selling natural remedies, but should we take it every day? Our article today takes a look at all things melatonin use: what it is, why people use it, its potential side effects, and whether or not taking melatonin every evenings is ideal for improving rest. Read on to explore this topic!
What is melatonin?
Melatonin is a hormone naturally produced in the brain by the pineal gland. It is responsible for regulating our sleep-wake cycle or circadian rhythm. During the day, melatonin levels are low, but as night falls they rise, making us sleepy and sending signals to our body to prepare for sleep. Melatonin can also regulate seasonal biological functions such as reproduction and metabolism.
In addition to its natural production, melatonin can be taken as a dietary supplement which can help improve sleep quality and reduce the time it takes to fall asleep. Research has shown melatonin to be effective in treating insomnia and jet lag, as well as managing other sleep disorders.
Taking melatonin every night: is it really dangerous?
In the long term, it’s hard to say definitively whether or not taking melatonin every night is dangerous. Studies have shown that melatonin is generally safe for short-term use, but with chronic use some side effects may occur. These include headaches, nausea, dizziness, and even depression.
Additionally, there is concern regarding whether long-term supplementation can disrupt circadian rhythms and interfere with sleep cycles. Finally, in some cases, melatonin can lower blood pressure and interfere with other medications. Therefore, before considering long-term use of melatonin, it is recommended that you consult your doctor to determine if this option is safe and effective for you.
What regarding the recommended dosage per day?
The recommended daily dose of melatonin usually depends on several different factors, such as age and health status. For adults, the general range for melatonin supplementation is between 0.5 and 5 milligrams taken at bedtime. It is important to note that taking too much melatonin can lead to unwanted side effects, such as headaches and dizziness. It is often advisable to start with the lowest dose available and increase it gradually if necessary.
Likewise, it should be mentioned that long-term use of high doses of melatonin can reduce its effectiveness over time. Therefore, it is best to consult a physician before beginning any supplementation regimen to determine the optimal amount for each individual’s specific needs.
Melatonin is not for everyone!
Melatonin is not suitable for everyone and has some potential contraindications, including for:
- People with autoimmune disorders.
- Those who have had recent surgery or are taking certain medications.
- It is also not recommended for pregnant women, nursing mothers, children under 18.
- People with chronic conditions such as high blood pressure, liver disease, cardiovascular disease, depression or anxiety.
- Melatonin should also be avoided if you are taking blood thinners, sedatives or anticonvulsants.
In addition to the aforementioned contraindications, people with diabetes are recommended to avoid using melatonin supplements, as they may interfere with the body’s natural ability to regulate blood sugar levels.
Thus, it should be noted that people suffering from schizophrenia or bipolar disorders should not use melatonin without consulting their doctor first, as it may aggravate these disorders. Finally, melatonin can interact negatively with other medications like birth control pills and chemotherapy drugs, which can increase the risk of side effects.
