Melatonin refers to a hormone that is produced by the Pineal gland to regulate the sleep-wake cycle. In other words, we can say that this is a hormone that tells your body when to sleep. Although it is produced naturally by the body, this hormone is also made in the lab to supplement people that are having trouble with getting some sleep.
According to the CDC 1 out 3 American adults do not get enough sleep. The recommended hours of sleep is 7 hours or more. Lack of enough sleep can cause frequent mental distress or increase the risk of getting diabetes, stroke, high blood pressure, and obesity. Luckily enough melatonin can be used by people struggling with sleep hence preventing all those chronic conditions.
Benefits of taking Melatonin for sleep
If you take this supplement in the morning your circadian rhythms will be shifted later. However, taking it during the evening will help you go to sleep earlier. Circadian sleep disorders refer to the disorders that relate to the timing of when you are awake or asleep. Let us look at some of the benefits of Melatonin for sleep.
1. It reduces the time one takes to fall sleep
Melatonin has been found to reduce the time people with sleep disorders take to fall asleep. Besides, scientists have confirmed that it reduces the time by an average of 7 minutes.
2. Melatonin betters the quality of sleep
This hormone has also been proved to improve the quality of sleep. Melatonin does not only help you in falling asleep but it ensures you have a better one. The recommended dose is however1mg -10mg and should be taken at night. You can purchase melatonin supplements in most countries without a prescription.
3. It reduces the effects of jet lag
Jetlag refers to a temporary sleep disorder caused by traveling in a new time zone hence confusing your body internal clock. This disorder is short term and usually self-treatable by taking melatonin. Also, people that work on shifts may experience jet lag because they work during the time that they are supposed to be asleep
Melatonin reduces the effects of jet lag by syncing your internal clock with the new time zone. Research comprising of ten studies monitoring people that traveled through many time zones found that Melatonin was very effective. It doesn't matter whether you take a lower dose (0.5mg) or a higher (5mg) because the results are the same when it comes to reducing the effects of jet lag.