Saturday, September 30, 2023

How To Properly Use Melatonin

How Do Doctors Use Melatonin

Taking Melatonin Correctly for Night Owls

Sleep doctors may use melatonin to help patients with circadian rhythm disorders regulate their sleep-wake cycles. For example, during the pandemic, Dr. Avidan said, weve seen those people who become super night owls unable to fall asleep until 2 or 3 a.m.

Experts also suggest people use a bright light in the mornings to help them wake up, which has alerting properties and can suppress any remaining melatonin production, said Dr. Abbott.

Melatonin Dosage: How Much To Take

As previously mentioned, some melatonin brands might suggest a dose of 5 to 10 mg per night.

While this is the recommendation, most adults dont need more than 1 to 3 mg of melatonin per night. Its actually ideal to start with a dose of 0.3 mg. Children can also start with a low dose.

Of course, the right melatonin dosage for you may not be the right dose for another person. Finding the right amount is sometimes a matter of trial and error. But typically less is more. So rather than starting at a high dosage and working your way backwards, start low and work your way upwards.

Question 6 Of 1: Does Melatonin Make It Hard To Wake Up

  • Yes, if you take too much, melatonin can make you groggy the next day. Research shows that low doses of melatonin can really help you if youâre dealing with insomnia or restlessness. But if you take more than 3 mg, it can make you feel sleepy the next day and may make it more difficult for you to wake up refreshed.XTrustworthy SourceCleveland ClinicEducational website from one of the world’s leading hospitalsGo to source
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    Melatonin Supplements For Sleep

    According to Avidan, melatonin supplements promote sleep by raising your melatonin levels as the hormone enters your bloodstream, blocking the “alerting effect” of the circadian clock.

    Melatonin supplements are a more natural way to promote sleep, as opposed to taking hypnotics such as Ambien or benzodiazepines like Klonopin. Prescription sleeping pills work completely differently by binding to receptors in the brain that promote sedation.

    In general, research surrounding the effectiveness of melatonin for sleep has been promising. A 2013 meta-analysis determined that among 19 studies and 1683 subjects, participants taking melatonin rather than a placebo fell asleep about seven minutes faster and slept for about 8 minutes longer.

    More recently, a 2017 review also concluded that melatonin supplements can help people fall asleep faster as well as improve quality of sleep.

    Note: While plenty of research has been conducted on melatonin, there are still a lot of unknowns when it comes to the effectiveness, dosing, and safety of melatonin.

    According to Avidan, there’s no universal dose of melatonin that will be effective for everybody and not everybody will feel the effect of melatonin. If melatonin doesn’t help you fall asleep, it’s possible you need a higher dose, or, that your sleep troubles are caused by something else.

    May Help Treat Acid Reflux And Gerd

    How to Use Melatonin Correctly

    Melatonin may help alleviate acid reflux and gastroesophageal reflux by protecting the lining of your esophagus the tube that connects your throat and stomach against irritants such as acid, alcohol, and nonsteroidal anti-inflammatory drugs .

    For example, one study showed that taking melatonin inhibits an enzyme system that damages the esophageal epithelial barrier, which is responsible for protecting deeper layers of your esophagus from damage.

    Damage to the esophageal epithelial barrier is known to cause acid reflux and GERD and may eventually lead to more severe health complications such as cancer (

    26 ).

    A review of five studies concluded that melatonin use alone or alongside tinnitus medications may manage this condition while improving sleep. However, these studies were of low quality, limiting the strength of the reviews findings .

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    Lack Of Sleep Impedes High Performance

    Sleep deprivation leads to a decline in alertness, reaction time, and the ability to store memories. Sleep deprivation can also lead to a decrease in immune function and a reduction in the release of growth hormones, as well as the hormones leptin and adiponectin both of which have roles in fat gain and loss.

    Consistent lack of sleep is also associated with long-term health issues such as weight gain, stroke risk, and various chronic illnesses. On the other hand, additional research shows that consistently good sleep quality can have a significant positive impact on active performance.

    Short Sleep Duration and Weight Gain: A Systematic Review. Source: Penn State University

    Even if you are not a regular active athlete, these findings directly translate into whatever you decide to pursue in your daily life higher quality sleep can play a direct role in making you sharper and more resilient in your career, in your role as a parent, or as a friend, etc. Prioritizing sleep and maintaining a consistent sleep cycle might be the slight difference that you need to make a necessary healthy lifestyle change, put in the extra hours for a promotion or take on a new challenge.

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    If You’ve Been Having Trouble Sleeping Try Supplements Instead Of Otc Sleep Aids

    Many Americans use prescription or over-the-counter sleep aids to help them fall asleep and stay asleep. Unfortunately, these options can have adverse side effects, including drowsiness and a hangover effect the following morning. Over-the-counter sleep aids are also not indicated for long-term use and their safety and efficacy has not been well-established. In older adults, OTC sleep aids have been shown on occasion to result in compromised cognitive function, blurred vision, daytime sedation, car crashes and other accidents.

    To solve this, Thornes team of researchers and medical professionals have formulated products containing the evidence-backed ingredients that promote optimal sleep and recovery so that you dont feel groggy the next day* Weve partnered with Eight Sleep to create The Melatonin Pro Bundle that supports all stages of sleep.

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    Why Cbd And Melatonin Works For Restful Sleep

    CBD and melatonin may both improve sleep quality and quantity, though they work via different mechanisms. CBD and melatonin can be safely combined to provide a winning 1-2 punch of pro-sleep benefits. For best effects, opt for a product that contains both premium melatonin and CBD of the highest quality. Once youve found the right product, take it consistently an hour or two before bed. CBD and melatonin are only part of the sleep puzzle. The closer you can live to natures design, the better youll sleep.

    Disclaimer: The statements made regarding cannabis plant products have not been evaluated by the Food and Drug Administration. CBD products are not intended to diagnose, treat, cure or prevent any disease.

    Cautions With Other Medicines

    Melatonin | How to Take Melatonin Correctly | Melatonin for Sleep Aid

    Some medicines and melatonin can interfere with each other and increase your risk of side effects.

    Certain medicines may increase or decrease the drowsy-making effects of melatonin.

    Speak to a doctor or pharmacist before taking melatonin if you take any of the following:

    • antidepressants such as fluvoxamine or imipramine
    • blood pressure lowering medicines
    • zaleplon, zolpidem or zopiclone

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    What Are The Possible Side Effects Of Melatonin

    Melatonin isnt medicine, but you can experience side effects if youre sensitive to the supplement.

    The upside is that side effects of melatonin are usually mild and subside as your body adjusts.

    Side effects vary, but include:

    Melatonin has also been known to exacerbate depressive symptoms, and should be used with caution in those suffering from depression, according to Dr. Politis.

    Experiencing side effects doesnt always mean that you should stop taking melatonin. The decision to stop will depend on the severity of your side effects, and whether they improve or continue.

    Of course, its all about tolerance, too. If you take melatonin and repeatedly experience cramps or diarrhea the next day, you might be sensitive and need to consider other options for better sleep, perhaps chamomile tea or lavender oil.

    To reduce the likelihood of side effects, always start with a low dose of melatonin. Only increase your dose as needed.

    Many brands of synthetic melatonin contain 5 to 10 milligrams per serving, which is more than what people often need to regulate their sleep cycle.

    Some adults only need a little melatonin, while others need more. Children can typically get by with a lesser amount, too.

    This doesnt mean that you cant take 5 or 10 mg every night, but you should discuss this with your doctor first to ensure your body can handle a larger dosage.

    How Do You Pick A Reliable Brand Of Melatonin

    A study found that the content of more than 70 percent of melatonin supplements varied widely from their label claims. The concentration ranged from 83 percent less than the amount listed to 478 percent more.

    Dr. Kolla advised looking for a GLP or GMP label, which refers to federal regulations designed to affirm a product has the advertised quality and purity. You really dont know what youre getting, so youre trusting the manufacturer, he said. Melatonin comes in pills, gummies or liquid the choice comes down to personal preference, he added.

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    Can I Boost My Natural Melatonin Production Without Natural Supplements

    Yes. There are several lifestyle changes you can make to improve your sleep hygiene/sleep habits which, in turn, can help boost natural melatonin levels and help you get a good nights sleep. Small, doable behavioral changes include relaxation techniques to calm a racing mind, cultivating an evening bedtime routine, steering clear of blue light/bright light exposure, and avoiding certain foods/types of physical activity at night to avoid raising your body temperature. For those looking for personalized guidance, support, and accountability from an expert trained in behavioral patterns and strategies for change, we recommend sleep coaching.

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    Melatonin And Jet Lag

    How to Use Melatonin Correctly

    Because of its relationship to your sleeping and waking cycle, you may have heard about taking oral melatonin to help treat jet lag. But does it actually work?

    Melatonin is a hormone thats produced by a small gland in your brain called the pineal gland. Its secreted in the absence of light, such as during nighttime hours. The presence of light suppresses melatonin production.

    Because of this, melatonin is involved with our circadian rhythms, which include our natural sleeping and waking cycle.

    Jet lag is a temporary condition that occurs when you move through multiple time zones quickly, such as during a cross-country or overseas flight. This rapid transition disrupts your circadian rhythms, leading to symptoms such as:

    • daytime sleepiness
    • problems with concentration and focusing

    While jet lag is a temporary condition that will ease as you adjust to your new time zone, it can be disruptive during and after a trip. Read on to learn more about the connection between melatonin and jet lag.

    Melatonin has been extensively studied as a treatment for jet lag as well as some sleep disorders, such as insomnia. Much of the research regarding melatonin and jet lag has been positive.

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    You Can Use Supplements To Help With Muscle Repair While You Sleep

    Thornes Recovery Pro product is a bundle within a bundle. Our research & development team set out to pair three nutrients together to optimize recovery and support quality sleep.* We have taken the all-important mineral magnesium and combined it with the neurotransmitter GABA and a quality whey protein source.

    We mentioned GABA briefly in discussing magnesiums role in binding to the receptors in the brain that harness GABA, but what does this neurotransmitter do, and why is it essential for sleep? Thornes PharmaGABA is a natural source of the calming neurotransmitter that has been shown to promote restful sleep.*

    Research has shown that PharmaGABA intake 30 minutes before bedtime demonstrated several benefits. One study of GABA showed a significant decrease in the time it took to fall asleep.* Just as magnesium plays a role in supporting GABAs function in the brain, GABA plays a synergistic role with whey protein in promoting muscle recovery and muscle mass gain. In a recent study, when PharmaGABA was combined with whey protein in non-athlete strength-trained participants, total body lean muscle mass increased significantly when compared to those taking just whey protein.

    Even when not supported by GABA, whey protein consumed at night is known to promote muscle recovery and growth during the sleep phase.

    Source: ResearchGate

    When Shouldnt You Take Melatonin

    There are limited long-term studies into the safety of melatonin, so we donât recommend relying on it night after night to fall asleep. It does appear safe for short-term use, however.

    But, there are a few groups of people who should be careful. People who are pregnant, breastfeeding, taking medications like epilepsy drugs, blood thinners, immunosuppressants, or oral contraceptives, or have health conditions like diabetes or high blood pressure should speak to a health care provider before taking melatonin.

    Those suffering with insomnia or other sleep disorders should also seek medical advice before trying melatonin as a treatment option. The American Academy of Sleep Medicine is looking into whether it’s safe and, for now, itâs recommending those with insomnia avoid it.

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    Question 8 Of 1: Is Melatonin Good For Anxiety

  • Melatonin can be used to treat anxiety, but talk to your doctor first. Melatonin is often the first recommended treatment for people who are suffering from insomnia or other sleep disorders. Some studies even suggest that it may be an effective treatment for anxiety.XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source However, you should talk to your doctor before you start taking melatonin for anxiety to make sure itâs safe and the best option for you.
  • When To Take Cbd And Melatonin For Sleep

    Using melatonin with caution

    Trusted sources like the International Journal of Pharmacy and Pharmaceutical Sciences explain that sublingual CBD reaches its highest blood level within 15 minutes. Melatonin also kicks in fairly fast.

    That being said, its okay to let your CBDs effects subside a little before bedtime. Instead of taking CBD right before bed, try taking 1-2 hours prior. Want to be asleep by 10? Put on your blue-blocking glasses at 7 and take your CBD and melatonin at 8.

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    Taking Melatonin When Pregnant

    Taking melatonin during pregnancy might help protect the babys brain against damage. However, there is not enough available evidence to confirm this benefit.

    A 2016 review of studies did not find any evidence that taking melatonin during pregnancy has protective effects on a fetus.

    When it comes to promoting sleep, melatonin may not be the best choice during pregnancy. It might interfere with the sleep cycles of the woman and the baby.

    Although melatonin is safe overall, there is not enough research on its effects during pregnancy. Women who are pregnant or thinking about getting pregnant should talk to their doctor before taking this supplement.

    We Are Not Sleeping Enough

    More than 40% of Americans sleep less than the ideal amount, which makes sleep a hot topic among doctors and sports scientists. Seven of 10 adults experience so much daily stressthat it disrupts their nightly sleep.

    Getting enough sleep is not just an issue for the adult population the American Academy of Sleep recommends teens ages 13-18 get 8-10 hours of sleep each night. However, these recommendations can be confounded based on current research that suggests teens as well as shift workers, travelers, and night-time users of hand-held electronic devices have a circadian rhythm that runs longer than 24 hours.

    Light exposure from hand-held devices can push the normal sleep cycle back, which may cause the onset of nighttime sleepiness to delay. Although these individuals go to sleep much later, the hourly need for sleep remains the same. Unfortunately, social cues to wake up such as school, work, or training further shorten the sleep cycle.

    This problem doesnt only plague average Americans. In fact, up to 75% of student athletes report less than 8 hours of sleep, while two-thirds of athletes studied report they get worse than normal sleep the night before a competition, while an evaluation of professional hockey players shows that the number of players who report sleep disturbances will double during the season compared to off-season. Student-athletes who sleep less than eight hours a night are twice as likely to suffer an injury.

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    Proper Ways To Supplement With Melatonin

    Most people take melatonin for insomnia. However, changing ones behavior and habits to improve sleep is far safer than resorting to using drugs or supplements, and often solves the problem of insomnia. For instance, some insomnia is triggered by an irregular bedtime schedule, a stressful life, or the intake of other medications.

    There are some simple ways to help elevate natural melatonin levels in the body:

    1. Ensure regular sleep and diet, and avoid caffeine and nicotine.

    2. Avoid watching TV and using computers, smartphones, or other electronic devices before bedtime because their blue light suppresses melatonin secretion.

    3. Expose yourself to the sun in the morning and work out at night to overcome jet lag.

    Oral melatonin is recommended to improve sleep, using as low a dose as possible to best simulate the normal circadian rhythm of melatonin and to avoid prolonged excess melatonin levels in the blood.

    The human body naturally produces approximately 0.01 to 0.08 mg of melatonin each night. In general, doses of melatonin from 0.1 to 0.3 mg per day are used for physiological clock synchronization, while doses ranging from 0.6 to 5 mg/d are used for sleep disorders, depending on the condition.

    Patients are advised to discuss melatonin dose and administration methods with their doctor. For some individuals, the optimal frequency of administration is not every night, but two to three times a week.

    Second, pay attention to dosage and timing of melatonin administration.

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