What is Melatonin? Does It Really Improve Sleep?

Melatonin is a natural hormone produced by the brain, responsible for regulating the body’s internal clock and signaling the body to prepare for rest. Unlike sleeping pills, melatonin doesn’t induce sleep instantly but helps the body transition into a calm state, making it ready to rest when the time comes.

What are the benefits of melatonin?

1. Helps prepare the body for rest

   The body begins to produce more melatonin about two hours before bedtime. To maximize this effect, avoid using smartphones, computers, or TVs during this period, as blue light from these devices can inhibit melatonin production.

2. Relieves sleep difficulties

   Taking melatonin supplements may help you fall asleep faster, particularly for those with delayed sleep phase syndrome (going to bed late and waking up late), jet lag, or those who need to adjust their sleep schedule to match work or school demands.

   
   

How to supplement melatonin safely?

• Take 1-3 milligrams of melatonin about 1-2 hours before bedtime.

• Avoid using it for more than 1-2 months. If it doesn’t work or your sleep issues persist, discontinue use and consult a doctor.

  
  

Who should avoid taking melatonin?

• Pregnant or breastfeeding women.

• Individuals with certain health conditions such as autoimmune disorders, epilepsy, or depression.

• People with diabetes or high blood pressure should consult a doctor, as melatonin may affect blood sugar and pressure levels.

  
  

Additional tips for better sleep

Improving sleep quality involves more than just melatonin supplementation. Adopt healthy habits such as:

• Dimming lights in the bedroom.

• Ensuring the room is dark, quiet, and comfortable.

• Doing light evening exercises.

• Avoiding caffeine from the afternoon onwards.

  
  

Final Note

Taking melatonin as a supplement should always be done under medical supervision to ensure safety and effectiveness. If you’re experiencing sleep issues, consult with a doctor for personalized advice. With the Doctor Anywhere app, you can seek professional guidance anytime, anywhere, for tailored solutions to your sleep concerns.

Source: Hopkins Medicine