Melatonin is a natural hormone that controls the body's "internal clock". It works by activating certain chemical receptors in the brain that promote sleep. Its production is controlled by light; therefore, on a standard day, the melatonin level rises as darkness falls and the usual bedtime approaches. Research has found that melatonin may help regulate rest in cases of various sleep disorders, as well as promote other bodily functions, thanks to its ability to regulate other hormones. Once you understand the mechanism of action of melatonin, you can follow some simple steps to use it correctly, in order to respect a regular sleep-wake rhythm, recover quickly from jet lag and on other occasions related to rest.
Steps
Part 1 of 3: Understanding Melatonin's Mechanism of Action
Step 1. Learn how melatonin works
It is a natural hormone that is produced by the pineal gland located in the brain; it acts as a neurotransmitter, or chemical messenger, to activate certain brain pathways. Scientific studies have recognized its role in the development of the sleep cycle; however, some recent research has found that it performs other functions as well.
- Melatonin is available as an over-the-counter supplement and you can easily find it without a prescription in pharmacies and drugstores.
- Other sleeping pills generally have several related problems, such as addiction, which means that over time their effect is reduced more and more and it becomes necessary to increase the dose to obtain the same results. In this sense, melatonin offers a better alternative, because it is a natural hormone that is not addictive.
Step 2. Document yourself to learn when to take melatonin
It is generally used to manage sleep disorders such as delayed sleep phase syndrome, a type of insomnia that causes the inability to fall asleep before 2 am-3am. It is also often taken to help cope with sleep difficulties related to night work, in cases of general insomnia and for jet lag.
- It is generally a safe supplement, which you can also take at slightly higher doses than indicated to help address these issues. However, if your problem is severe or persistent, you need to see your doctor first.
- You should consult your doctor before taking melatonin, even if you are taking other medications, as negative interactions may occur.
Step 3. Recognize the side effects
Melatonin has some typical side effects; for example, you may experience daytime sleepiness, headache or dizziness; but you may notice other less common adverse effects, such as abdominal pain, mild anxiety, irritability, confusion, and short-lived depression.
If you notice persistent side effects, see your doctor
Step 4. Take the supplement in different forms
Melatonin is marketed in many forms, you can find it as tablets or capsules. These may be slow-release tablets, which are slowly absorbed into the body over a prolonged period, and are typically formulations that can keep you asleep throughout the night. Alternatively, there are sublingual or quick-dissolving tablets, which dissolve under the tongue and enter the system directly rather than being absorbed from the gastrointestinal tract. In this case, melatonin acts faster than normal tablets or capsules.
- You can also find melatonin in liquid form. This is similar to that for sublingual use, it is absorbed directly and works faster than standard tablets or capsules.
- In some pharmacies, you can also find this hormone in other forms, such as chewing gum, soft gel, or creams.
Step 5. Contact your doctor
To take melatonin, it's important to contact your doctor, especially if insomnia is persistent or impairs normal daily activities. Also, you should consult with your healthcare provider before taking melatonin if you are taking medications for diabetes, blood thinners, immunosuppressants, blood pressure control, seizures, or birth control pills.
Part 2 of 3: Take Melatonin for Sleep
Step 1. Assess your sleep hygiene
The insomnia you are experiencing could be a consequence of your habits. Before taking any kind of supplements, make sure you have good habits that facilitate sleep. In this sense we speak of sleep hygiene, which consists of a series of healthy behaviors that involve going to bed and getting up at the same time every day, avoiding drinking alcohol and caffeine-based beverages before sleeping and turning off all lights.. You should also avoid exposing yourself to too much stimulation before bed.
- Activities you should avoid before bed are activities that are too energetic or that can get you too excited, such as exercising, watching TV, or working on the computer.
- It is also important to associate bed with sleep. It is not recommended to read or do other activities in bed, so that the body does not get used to doing other things than just sleeping.
Step 2. Take melatonin at the right time
It is very important to choose the right time to hire it. If you decide to take it because you have trouble staying asleep all night, you can choose a slow-release formulation before going to bed. However, if your problem is falling asleep, you should take it 1-3 hours before bedtime.
- If you wake up in the middle of the night, don't take melatonin to go back to sleep, otherwise you risk altering your circadian cycle. Melatonin should only be taken before going to bed.
- If you take it in the formulation for sublingual use, which enters the bloodstream directly, the effect will be faster. If you have chosen this type of product, either in quick release or in liquid form, you can take the hormone quite close to the time you go to sleep, about 30 minutes before going to bed.
- There are usually no contraindications to taking melatonin for even 2 consecutive months, or even more if advised by your doctor.
Step 3. Find the right dosage
Once you understand when to take melatonin, you need to know how much to take. It is best to start with a lower dosage and gradually increase as needed. To help you fall asleep, you can take melatonin in liquid or sublingual form in a dose ranging from 0.3 to 5 mg. To make sure you sleep through the night, try taking a slow-release 0.35 mg dose.
Step 4. Avoid certain behaviors
When taking this hormone, you need to avoid certain habits or activities to ensure its maximum effectiveness. If you want melatonin to bear fruit, you shouldn't consume caffeinated foods or liquids in the evening. These substances are: coffee, tea, soda, energy drinks and chocolate.
Also, it is important to turn off the lights once you have taken melatonin. As mentioned in the beginning, lighting reduces the production of this hormone, thus compromising your attempt to sleep
Part 3 of 3: Taking Melatonin for Other Reasons
Step 1. Overcome jet lag
When you travel you can take melatonin to reduce the effect of jet lag, the alteration of the circadian cycle and the feeling of daytime fatigue that you get when you change time zones. When you arrive at your destination on the first night, you can take 0.5-5 mg of melatonin to help you sleep and reset the "internal clock" to synchronize it with the new time zone you are in. For best results you should keep taking it for 2-5 evenings.
Sometimes quite high doses can trigger a sedative effect. In this case you should take a lower dose, such as 0.5-3 mg
Step 2. Take melatonin to limit other ailments
Some studies have found that it can reduce the symptoms of numerous other disorders, such as Alzheimer's disease, depression, fibromyalgia, migraine and other forms of headaches, tardive dyskinesia, epilepsy, menopause and cancer.
Step 3. Take the correct amount
If you are taking melatonin for reasons other than insomnia or jet lag, you must first contact your doctor; can help you define the effectiveness of the hormone based on your needs, the most suitable dose and the right time to take it.
Make sure you take the right dosage prescribed by your doctor. It has been shown, in fact, that the dosages must be different according to the specific disorder to be treated. In addition, you must also respect the timing and duration of the treatment recommended by your doctor
Warnings
- Avoid performing delicate activities, such as driving a car or operating heavy machinery for 4-5 hours after taking melatonin.
- Do not take multiple sleeping pills or medications at one time.
- Remember that this supplement is not intended to diagnose, cure, treat or prevent any disease.
- You shouldn't drink alcohol and then take melatonin; in this case its effect would be very small.
