Melatonin is often touted as a cure all for sleep disorders including insomnia. What exactly is melatonin and how can it help you sleep? More importantly, is it truly effective?
The Inside Scoop On Melatonin
Melatonin is a natural substances our body's pineal glands secrete. The pineal gland is a small structure located right in the middle of the brain. About the size of a pea, it helps our brains register night time and hence, fall asleep. During the evening hours our bodies produce melatonin so we can sleep effectively. Some studies suggest that as we age our bodies begin to produce less melatonin, making sleep trickier. Still others may have less melatonin in their body, perhaps leading to sleep disorders.
Who Can Melatonin Help
Thus far studies suggest that melatonin is very useful for helping people suffering mild insomnia, and those who travel to different time zones frequently. This is because it helps our bodies regulate the sleep and wake cycle. Melatonin is not for everyone however. It is not safe for pregnant or nursing mothers to take melatonin for example, or for people with autoimmune diseases or those with severe allergies. Your best bet? Talk with your doctor before deciding to take melatonin to help with any sleep problems you are experiencing.
Safety And Efficacy Of Melatonin
By and large melatonin is considered very safe. High doses may result in excessive drowsiness or a reduced reaction rate. The FDA has reported that melatonin has few if any severe side effects that have as yet been reported.
How Does Melatonin Work?
If you are having trouble sleeping, you should take melatonin roughly one half hour before going to sleep. One of the frequently reported advantages of melatonin is it doesn't leave users with a hangover like effect the next morning. Most over the counter sleep aids tend to leave you feeling a bit drowsy the morning after. This is often not the case with melatonin.
There is no one right dose from person to person. Rather it seems every person reacts differently to melatonin. Thus 1.5 mg may work for one whereas another person may need to take 3 mg of melatonin before going to bet. Most people report that melatonin is helpful for falling asleep. If your sleep problem involves waking up in the middle of the night frequently, melatonin may not be the answer you are looking for.
Other Strategies For Combating Sleepless Nights
If you suffer from occasional insomnia there are many other natural steps you can take to help improve the quality of your sleep. Here are some strategies that may help you catch some zzz's a bit easier every night.
-
- Go to bed at the same time or nearly the same time every night. This will help set your body's internal clock. Constantly changing your sleep patterns disrupts your body's natural ability to regulate the sleep and wake cycle.
- Avoid drinking alcohol 2-3 hours before bedtime. While alcohol may seem like it initially makes you feel drowsy, it actually prevents us from falling into a deep sleep.
- Develop a sleep time routine. This may include putting on your favorite pair of pajamas, meditating a few minutes before bed, or even sipping a cup of chamomile tea.
- Avoid doing anything in your bed other than sleeping or making love. Working in your bed for example can cause you to feel excess energy, anxiety or frustration prior to sleeping. Likewise even watching television in bed can overstimulate your senses.
- Write down your worries on paper before going to sleep. There is simply no use taking your troubles with you to bed. You won't solve all the world's problems when you are supposed to be sleeping. But you may help clear your head by writing them down, and if nothing else you can work on them the next day.
- Sip some chamomile tea. It is supposed to help relax you and help induce a more sleep like state.
- Avoid eating a heavy meal right before bed. This can lead to indigestion and problems sleeping.
Children often fall asleep best when their parents engage in a ritualistic nighttime routine. This may include reading a book, taking a nap and then going to bed. As adults, much like children, we often still need routines to help us get to sleep. Our bodies become accustomed to certain patterns. To some extent our sleep and wake patterns are determined by our daily habits and routines. You should also take the time necessary to get plenty of exercise and eat well throughout the day. This will ultimately also help improve your body's health and help regulate your sleep cycles.
If you still find you are having trouble sleeping be sure you consult with your doctor. Together the two of you can develop additional effective strategies to help overcome insomnia, and rule out any potential medical reasons for your problems.
|
