Melatonin for Sleep: Does It Work?
Melatonin sleep aids are growing in popularity, with more people using them, according to national statistics . If you’re among them or are considering melatonin for sleep, it’s smart to understand exactly how melatonin works.
Your body produces melatonin naturally. It doesn’t make you sleep, but as melatonin levels rise in the evening it puts you into a state of quiet wakefulness that helps promote sleep, most people’s bodies produce enough melatonin for sleep on their own. However, there are steps you can take to make the most of your natural melatonin production, or you can try a supplement on a short-term basis if you’re experiencing insomnia, want to overcome jet lag, or are a night owl who needs to get to bed earlier and wake up earlier, such as for work or school, then you can get your supplements from Medsforless
Work with, not against, melatonin’s sleep-inducing signals.
Melatonin levels rise about two hours before bedtime, you can recreate optimal conditions for it to do its job by keeping the lights low before bed. Stop using your computer, smartphone or tablet—the blue and green light from these devices can neutralize melatonin’s effects. If you watch television, be sure you’re at least six feet away from the screen. Turn off bright overhead lights too. Meanwhile, you can help program your body to produce melatonin for sleep at the right time of day by getting exposure to daylight during the morning and afternoon. Take a walk outside or sit beside a sunny window.
Lower the Light to Prep for Sleep
Your brain associates this light with daytime, and it can interfere with melatonin’s sleep-promoting effects. A filter can help. Many types of blue-light filters are available online and in stores.
Consider melatonin sleep help for occasional insomnia.
Research shows that a supplement may help people with insomnia fall asleep slightly faster, and may have bigger benefits for those with delayed sleep phase syndrome—falling asleep very late and waking up late the next day.
Use melatonin sleep supplements wisely and safely.
Take 1 to 3 milligrams two hours before bedtime. To ease jet lag, try taking melatonin two hours before your bedtime at your destination, starting a few days before your trip. You can also adjust your sleep-wake schedule to be in sync with your new time zone by simply staying awake when you reach your destination—delaying sleep until your usual bedtime in the new time zone. Also, get outside for natural light exposure.
Know when to stop.
Be sure you’re also relaxing before bed, keeping the lights low and sleeping in a cool, dark, comfortable bedroom for optimal results.
Skip melatonin for sleep if …
Do not use melatonin if you are pregnant or breastfeeding or have an autoimmune disorder, a seizure disorder or depression. Talk to your health care provider if you have diabetes or high blood pressure. Melatonin supplements may also raise blood-sugar levels and increase blood pressure levels in people taking some hypertension medications.