Melatonin For Better Sleep

🌚 Melatonin is a neurohormone that our body naturally produces in the dark, helping us feel sleepy. It won't be released if you're exposed to light, even artificial light. 💡📱

It's also found in foods like tomatoes, nuts, strawberries, and cherries. However, the amount from food is limited and doesn't significantly affect your body's melatonin levels.

🥱 Melatonin plays a key role in our sleep-wake cycle, which is why melatonin supplements are marketed as sleep aids. But what does science say about this?

📚 Various studies have shown that melatonin supplementation is effective in reducing sleep latency (the time it takes to fall asleep). Some research also reports improved sleep quality, although results are mixed.

👉 If you have trouble falling asleep or have irregular sleep schedules (like night shift workers or frequent travelers with jet lag), melatonin supplements might help you fall asleep faster.

☝️ However, the effect can vary. For example, smokers tend to respond less to supplementation, while people over 55 respond better since melatonin production decreases with age.

✅ Regular supplementation (0.5 - 5 mg) has been shown to be safe, not causing addiction or reducing normal melatonin production. However, it might cause dizziness, headaches, and daytime sleepiness in some people.

💊 Although it's available over the counter in most countries, we recommend consulting your healthcare professional first and starting with the lowest dose if you’re considering taking it.