If you're as obsessed with sleep as we are, you may have heard about melatonin supplements, which are whispered to improve your sleep quality. But honestly, with all the sleep misinformation out there - TikTok, we're looking 'chu - we have a long list of questions. So we reached out to the sleep expert and founder of Nurture2SleepJulie Mallon, and asked, well, everything. She has the tea (with chamomile)...
What is Melatonin?
Before getting into the heart of the matter, Julie explains what what melatonin really is: "Melatonin is a hormone that our brain produces in the dark. It guides our circadian rhythm, which is our internal 24-hour biological clock. Modern life results in our circadian rhythm being constantly disrupted and disturbed. A perfect example is continuous exposure to light; we are often overexposed to light, especially blue light at night, which can block the production of melatonin and therefore lead to many sleep disturbances and even sleep disorders.
Julie also adds, "Research suggests that melatonin has other benefits, such as its antioxidant and anti-inflammatory properties. However, these effects are not fully understood. I get it!
How do melatonin supplements work?
Before starting melatonin supplements, Julie notes, "I think there is a lot of confusion around melatonin. Melatonin is not a sedative. Melatonin does not induce sleep, but it is a sleep regulator or facilitator, which helps prepare the brain and body for sleep. This is accomplished by helping to regulate the body's biological clock and sleep-wake cycles.
If you are looking for solid receipts, Julie confirms: "Scientific research shows that melatonin supplementation can strengthen and improve our sleep-wake cycles.
As for non-sleep benefits, Julie says, "Scientists are learning more and more about melatonin and its role in treating and preventing disease. There's even research highlighting how melatonin can help regulate blood sugar, which is another great benefit.
Do you recommend melatonin supplements?
"It should be recognized that melatonin is a hormone and therefore should be taken with caution as it can be an endocrine disruptor leading to the disruption of many other key hormones," explains Julie.
However, she notes that "melatonin supplements can help with certain conditions, such as jet lag, delayed sleep-wake disorder (difficulty falling asleep), and forms of anxiety." She continues: "As a short-term measure, such as combating jet lag, the use of melatonin supplements is safe for most people, but information on long-term safety is lacking."
Her preferred option is actually magnesium, which she explains is a "sleep mineral, which is often more effective and will have a greater long-term effect." We've heard that...
What melatonin supplements do you recommend and how do you take them?
According to Julie, "A recent study found that the actual melatonin content of supplements varies considerably from what product labels claim. One study found than in In more than 71 % of melatonin supplements, the amount of melatonin was more than 10 % different from what the label indicated. Some products contained as much as 83 % less melatonin, while others contained as much as 478 % more melatonin! So basically, examine your supplements.
To sleep at night: "If you choose to take melatonin at bedtime to help guide the body to sleep - which is convenient for many people - opt for the extended-release supplement (as opposed to standard-release tablets), like these Natrol Melatonin supplements9 $. This will help reduce the impact of your melatonin levels peaking and falling prematurely, rather than reaching optimal levels in the last third of a night's sleep.
For the time difference : "Once again, to ensure the quality of your Melatonin, as a treatment for jet lag in healthy adults, is recommended to start 0.5 mg ninety minutes before you want to fall asleep in your new destination, accompanied by a minimum of 20 minutes of light exposure. a morning therapy, for example a walk outside without sunglasses.
In short: Melatonin supplements can help improve the quality of your sleep, but you need to find the right release standard. Oh, and we repeat: it's not a sedative or a sleeping pill.
Have you ever taken melatonin supplements? Let's discuss in the comments below.
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