Melatonin is one of the basic hormones that humans need, and it is primarily responsible for regulating a person’s biological clock, as it works to regulate the person’s sleep and wake times, and in the event of insomnia, this means that there is a defect in the secretion of this hormone from the body, which is produced by the pineal gland in the brain. And the use of melatonin supplements to treat insomnia has increased, in this report we learn how a melatonin supplement helps you sleep better, according to the American “Clifend Clinic” website.
Produced by the pineal gland in your brain, melatonin, in part, controls your body’s sleep-wake cycle.
How many people suffer from insomnia?
If you’ve recently had insomnia, insomnia affects millions of people around the world. The American Academy of Sleep Medicine reports that:
30% of adults experience short periods of insomnia.
15 to 20% have insomnia for less than three months.
10% suffer from chronic insomnia (three times a week for longer than three months) affecting their ability to function during the day.
How does melatonin work for insomnia?
Scientists are just beginning to understand how well melatonin supplements can treat various sleep problems, and when and how much you should take them, and research is still ongoing, but we know that taking melatonin for short periods of time – ie days or weeks – is better than a placebo for insomnia when you start sleeping. Or difficulty sleeping at first.
Melatonin supplements may improve your sleep if you have a disturbance in your circadian rhythms (from jet lag or night shift work, for example).
Melatonin can also be beneficial if you are one of the most active people at night and feel more productive and alert in the evening.
How much melatonin do you need?
Melatonin isn’t one of those one-size-fits-all things. For melatonin to be useful, it’s important to customize your dose, how you take it, and the time of day for your specific sleep problem.
And scientists warned that “taking melatonin at the ‘wrong’ time of day may make your sleep disturbance worse.”
It is best to start with very low doses of melatonin. Keep the dose close to the amount your body normally produces. This is less than 0.3mg per day, as only the smallest amount possible should be used to achieve the desired effect.
When it comes to melatonin, it’s best not to take it alone. Melatonin is sold over the counter, but it’s best to consult a doctor or sleep specialist to find the safest and most effective dose for you.