Benefits of Melatonin
Melatonin is a natural circadian rhythm hormone secreted by the pineal gland. The production and effectiveness of melatonin in our bodies decrease as we get older. It improves a person’s sleep pattern as well as the depth and quality of sleep. Melatonin is proven to help people have more energy while improving their overall mood.
When you have a melatonin deficiency, you typically do not sleep well, which can cause the following side effects.
- Jet lag
- Irritability
- Hypersensitivity
- Premature aging (in rats)
What are the recommended doses for men and women?
- Men 3-30 mg
- Women 1-30 mg
It’s recommended that doses are taken one hour before sleep. You can make adjustments based on your sleep quality. If you’re feeling groggy when you wake up in the morning, take your melatonin 1-2 hours before you go to bed. We encourage everyone to always consult your doctor for their recommendations.
What are the potential side effects?
- Mild grogginess
- Hair color change
- Insomnia and stimulation-opposite of expected effect (this is rare)
- Nightmares
- Depression can become worse
What else can you do in addition to melatonin to sleep better?
- Develop good sleeping habits
- Have comfortable sleeping arrangements
- Have a comfortable bed and mattress
- Talk to your physician about potential sleep disorders
How to choose your melatonin supplements
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