Why Do We Need Melatonin In Our Daily Lives?
Melatonin is a commonly seen ingredient used in many nutrition supplements to help people have better sleep.
There are no natural melatonins as they are produced in human bodies.
It is regarded as the supplement with the least side effects for sleep improvements.
99% of the melatonin you see in the markets is chemically synthesized and purified for all sorts of dosages.
First, let’s see the usages of melatonin:
What Is Melatonin Used For?
#1. It helps you to fall asleep faster and easier.
It will trick your brain to believe it is nighttime and produce a shift in the timing of your sleep.
It will put you into a state of quiet wakefulness that helps promote sleep.
In general, it will help you to relax and make it easier for you to fall asleep.
Compared to other supplements, it is regarded as the most effective one for treating circadian rhythm sleep disorders such as Jet lag, shift work, and delayed sleep.
#2. It reduces the chances of depression.
Studies were showing that better sleep will greatly reduce the chances of depression.
While the majority of depressed people suffer from sleep disorders.
Studies suggest that people with insomnia have a tenfold risk of developing depression compared with those who sleep well.
#3. It is good for your eyes and skin.
It is found that it can also do good to your eyes and skin.
The working mechanism is not clear yet, but it is highly related to its antioxidant property, to neutralize oxidative damage and stimulate the growth receptors.
Its antioxidant effects are thought to be more potent than glutathione, vitamin C, and even vitamin E.
Some researchers believe that good skin and eyesight are due to sound sleep. Sleeping beauty did exist, right?
However, researchers believed that topical forms have better skin effects than oral dosages.
#4. Treat your stomach ulcers, heartburn, and headaches.
A 2011 review said it was effective in relieving epigastric pain and heartburn.
Tentative evidence showed that it might help reduce some headaches, including cluster and hypnic headaches.
#5. Improve your Immune System.
Some studies suggest that it might help fight infectious diseases caused by viruses, such as HIV, and bacterial infections, and it can potentially be used in the treatment of cancer.
Why Do We Need Melatonin?
#1. It is effective and safe for better sleep in children
If you have been a parent, you may find your kids crying without going to sleep, even though it is already bedtime.
You know they are crying because they are tired and need to sleep, but they just can’t put themselves into a cozy place to do it.
For children encountering sleeping issues, such as difficulties sleeping at night, or easy wake-ups during their sleep, you need to take some actions.
Melatonin is found to be beneficial for children with attention deficit hyperactivity disorder, autism, other developmental disabilities, or visual impairment to take it regularly.
However, before even taking your kids to the doctor and considering prescribing some meds for your kids, please exclude other causes of the sleeping issues, such as the noise, light, or anxiety due to school study pressures, or do they eat or drink too much before sleep.
You can also visit the sleep health foundation website for details.
Many studies have proved that short-term and low-dose melatonin is safe for children.
However, kids tend to chew more than enough melatonin gummies for sweet flavors to put them in danger of overdosing.
So if you have melatonin gummies, do watch out.
Parents need to take extra care of melatonin gummies to avoid any melatonin overdose.
#2. It is also convenient for adults with sleep issues
Melatonin tabs or caps are very popular among elderly people with sleep difficulties and pilots/stewards dealing with jet lags.
There are even melatonin gummies with all sorts of fruit flavors, just choose your favorite type and start chewing.
Adults can start with two-tenths of a milligram and five milligrams 60 minutes before bedtime.
Children should take a smaller dose as a beginning.
So start with the smallest dose of two-tenths of a milligram and increase it as needed or recommended by their doctors.
Amounts can vary from 0.2 mg to 6 mg.
Doctors have suggested that there is no evidence to take more than 6mg for better effects.
Possible Side Effects
Though melatonin is relatively safe to take, we can’t ignore its possible side effects.
It has very few side effects when it is used in low doses in the short term (not exceeding 3 months).
According to research, its common side effects may include sleepiness, headaches, nausea, diarrhea, abnormal dreams, etc.
Two systematic reviews even found that it had no adverse effects at all.
Its slow-release formulation is also safe for long-term use such as for one year.
Although it is not recommended to take it for long-term use, there are no safer and better options than it other sleep aids.
In case you have different ideas or opinions on melatonin, welcome to comment below.
References
- https://www.healthline.com/nutrition/melatonin#sleep
- http://sleepeducation.org/treatment-therapy/melatonin/benefits-side-effects
- https://www.sleephealthfoundation.org.au/melatonin-and-children.html
- https://www.sleep.org/articles/how-much-melatonin-to-take/
- https://ntp.niehs.nih.gov/ntp/htdocs/chem_background/exsumpdf/melatonin_508.pdf