According to a nationwide survey conducted by the Center for Disease Control and Prevention, almost 3 million Americans were using melatonin based sleeping aids.
Poor sleep isn’t just responsible for your day to day lifestyle but also affects your health in the long run. It can diminish your energy, lower your productivity and increase your risk of acquiring diseases such as high blood pressure.
So, in order for you to sleep better and sound, melatonin plays a vital role. So, should you be relying on melatonin sleep aids for your sleeping schedule?
Before you start using melatonin based sleep aids, let’s find out how melatonin works and if these sleep aids actually help you sleep better.
What is melatonin?
Melatonin is a sleep-inducing hormone that makes sure that your body follows the circadian sleep rhythm. Normally, a human body tends to make more melatonin as soon as the sun goes down.
Melatonin won’t just make you sleep on its own. It lets your body know that it’s sleep time and puts it into a state of calmness and relaxation. Moreover, it’s not just sleeping that melatonin is useful for.
Being a powerful antioxidant, it has a variety of other benefits such as supporting eye health, raising growth hormone levels in men and more.
How does melatonin work?
Your body’s circadian rhythm is basically its day-to-day functioning. The daily routine of sleeping, waking up, eating and sleeping again is ensured by that very rhythm.
Apart from that, melatonin also helps to maintain your body’s blood pressure levels, body temperature and more. It also binds to receptors in the brain in order to reduce nerve activity.
Moreover, the melatonin hormone tries to suppress the dopamine levels which keep you happy and excited, which in turn keeps you awake.
All of this is somewhat oriented with night and day. As the sunlight levels increase, melatonin levels reduce and vice versa.
In several studies conducted by a number of health institutions, melatonin supplements provided some positive results. The melatonin supplements can be considered as a safe short-term sleep aid. These optimistic results have given confidence around melatonin supplements and their uses.
A review of 18 studies around melatonin in 2019, showed that melatonin helped improve the time to fall asleep and the total sleep in children.²
Apart from sleep, melatonin also helps with jet lags. American Academy of Sleep Medicine recommends consuming melatonin based sleep aids to reduce jet lag symptoms.
Moreover, melatonin might help you with your eye health.
In a study conducted, scientists asked 100 participants with AMD (age-related macular degeneration) to consume 3mg of melatonin, over a period of 6 to 24 months. Taking melatonin supplements daily helped delay damage and protect the retinas from AMD without any significant side effects.
What To Look For in a Melatonin Based Sleeping Aid?
Before you go fr a melatonin based aid, make sure you are well-informed about the supplements and it’s side effects. Here are a few things you should look out for in melatonin based sleeping aids.
- Dosage: Melatonin tablets shouldn’t be consumed casually. Before you begin on a melatonin schedule make sure that you consult a physician on the number of doses you take. It is recommended to start from a 0.5 mg -1 mg dose. However, the optimum dosage can vary from one person to another.
- Form: Melatonin based sleeping aids are available in a variety of forms. You can consume them as a spray, tablet, gummies and more. Make sure you go for the form which suits you the best.
The Best Time To Take Melatonin Based Sleeping Aid
Melatonin helps in regulating the human body's natural circadian rhythm. Timing of the melatonin doses is hence important. When the melatonin is taken as an oral supplement, it reaches a maximum concentration in your blood after 30 minutes.
Most people should take melatonin supplements in the evening before going to bed. However, the specific conditions may vary from one person to another. It may vary for a night-owl and for an early bird.
RESET: The Sleep Aid
RESET sleep aid is a melatonin based sleeping aid, that helps pineal gland function. Pineal glands tend to usually get affected by Wi-Fi and EMF radiation. This added stress on the glands suppresses its ability to secrete the melatonin hormone.
This reduction of the melatonin hormone is due to the radio wave frequencies that affect them. Being a nootropic supplement, RESET shall be consumed 1 ½ hours before your bedtime. In order to determine the optimum dosage of RESET melatonin based sleeping-aid, we recommend you consult a physician.
Majority of people don’t need any more than 3-5 mg of melatonin per night. The RESET melatonin sleep aid ensures that the Wi-Fi radiation does not hamper the regenerative processes our body undergoes when we sleep.
The Side Effects
While melatonin based sleeping aids have a ton of benefits, they can lead to mild side-effects as well. Hence, it is always recommended to consult a doctor before you begin with a dosage of melatonin based sleeping aids.
According to a 2016 research, some users reported mild side-effects such as headache, nausea, dizziness and drowsiness. Being a hormone, melatonin can interfere with your body’s other hormones, if taken without consultation.
In the studies conducted, melatonin based aids have turned out to be effective in producing enough melatonin hormones for your sleep cycle to be somewhat repaired.
However, the dosage of melatonin should always be limited to the actual requirement. The effect of melatonin on sleep is not dose-dependent. It is not necessary that more melatonin doses might help you sleep better or faster.
In order to make sure that the melatonin dosage is correct or whether you even require to take melatonin supplements, make sure you consult a doctor.