Melatonin, also known as pineal gland, is a neurohormone that lightens the skin. It is secreted by the pineal gland of the brain, is affected by the circadian rhythm, and is active in a dark environment. It is closely related to sleep, mood, reproduction, tumor growth and aging.
Melatonin, also known as the “dark hormone,” is produced by the pineal gland in the brain. The fall of night in nature is the secret signal for melatonin to come out. They gather quickly and secrete a large amount at night to let the body enter a sleep state.
Important factors affecting melatonin secretion:
Studies have shown that the secretion of melatonin at night is 5-10 times more than that during the day, and reaches its peak at 2:00-3:00 in the morning. It can regulate the rhythm of sleep and wakefulness, speed up the speed of falling asleep, and reduce the number of night awakenings , thereby improving sleep quality.
Age is also an important factor affecting the secretion of melatonin. After the age of 35, the glandular function of the body will decrease, and the secretion of melatonin will decrease by 10%-15% every 10 years. The situation of the elderly may be more serious, and the secretion amount does not exceed one-tenth of the peak period, so many middle-aged and elderly people suffer from insomnia.
Inferred from this, many people think that insomnia is the lack of melatonin, so wouldn’t it be enough to supplement it? But the facts have proved that melatonin is naturally secreted by our body, oral melatonin is almost “a drop in the bucket”, improper use can also affect appetite, mood, etc., and even cause “hypothyroid depression”.
Common side effects of melatonin:
①Headache, dizziness, nausea, lethargy, irritability, etc. If women take it, it may have a certain impact on ovulation and menstruation.
② If the elderly take it, blood flow will slow down and the body temperature will be hypothermic. Long-term use will increase the risk of stroke.
③ Taking a large amount will inhibit the secretion of sex hormones related to reproduction in the brain, and melatonin is an exogenous supplementary hormone, which will also affect the secretion of other hormones in the body.
④ For patients with insomnia caused by depression, taking melatonin will make their mood even lower and aggravate their depression.
⑤ It will induce other negative physiological effects, such as interfering with immunity and affecting other hormone cycles. Especially for insomnia caused by stress, anxiety, pain, and insomnia caused by organic diseases such as cerebrovascular disease, melatonin supplementation is ineffective. In addition, patients with high blood pressure, diabetes, etc. are not suitable for taking melatonin.
Is there any way to help sleep without melatonin?
Do more aerobic exercise during the day. Go out for a run and play basketball to burn off your excess energy. You will sleep better at night and your mental state will be better.
Soak your feet for 20 minutes at night, and the water temperature is about 40°. Soaking feet can promote blood circulation, soothe your nervous system after a day of tension, let your body enter a relaxed state, and naturally have sleep awareness.
Maintain a good sleeping environment. Choose comfortable and soft pillows, mattresses, etc. Comfortable and warm bedding will also make us feel better and more relaxed.
Avoid excessive caffeine intake during the day. In addition to coffee, in fact, milk tea drinks and many drugs for insomnia contain caffeine, which can keep the brain excited, especially those with poor cardiopulmonary function, so it must be avoided.
FAQs about taking melatonin every night:
1. Is it safe to take melatonin every night?
Taking melatonin every night might not be the best approach. While it’s generally considered safe for short-term use, using it consistently could lead to reduced effectiveness and disrupt your body’s natural production of melatonin.
2. Can I become dependent on melatonin if I take it every night?
Regular use of melatonin supplements could potentially lead to dependency on external sources of melatonin for sleep, as your body might reduce its natural production over time.
3. What are the potential side effects of taking melatonin every night?
Side effects of melatonin can include daytime grogginess, headaches, vivid dreams, and disruption of the natural sleep-wake cycle.
4. Can melatonin help with long-term sleep issues if taken every night?
While melatonin can be effective for short-term sleep issues, it might not address the underlying causes of long-term sleep problems. It’s important to identify and address those underlying factors for sustainable improvements in sleep quality.
5. Should I consult a healthcare professional before taking melatonin regularly?
Yes, it’s recommended to consult a healthcare professional before using melatonin supplements regularly. They can provide personalized guidance based on your sleep concerns and medical history.
6. Are there alternatives to taking melatonin every night?
Yes, there are alternatives to consider, such as establishing a consistent sleep schedule, creating a calming bedtime routine, managing stress, and optimizing your sleep environment.
7. Can I use melatonin periodically instead of every night?
Using melatonin periodically rather than every night can help prevent tolerance and maintain your body’s natural melatonin production. This approach might be more effective in the long run.
8. Is melatonin effective for all sleep issues?
Melatonin might be effective for certain sleep issues, such as jet lag or shift work. However, its effectiveness can vary based on individual factors.
9. Can I stop taking melatonin abruptly if I’ve been using it every night?
If you’ve been using melatonin regularly, it’s advisable to consult a healthcare professional before discontinuing use. Abruptly stopping melatonin might lead to disruptions in your sleep patterns.
10. What role does lifestyle play in improving sleep quality?
Lifestyle factors like stress management, exercise, diet, and sleep environment play a significant role in improving sleep quality. Adopting healthy habits can have a positive impact on your overall sleep patterns.
