Melatonin is a hormone that plays a crucial role in regulating our sleep-wake cycle. It is naturally produced by the pineal gland in the brain and is released in response to darkness, signaling to the body that it is time to prepare for sleep.
Taking small doses of melatonin supplements can help individuals with sleep issues, particularly those with sleepyness or jet lag. According to a study published in the Journal of Clinical Sleep Medicine, taking melatonin an hour before bedtime can help improve sleep onset, duration, and quality.
Another study published in the Journal of Clinical Psychology found that melatonin supplements can also be beneficial for individuals with delayed sleep phase syndrome, a condition in which an individual’s internal clock is delayed, making it difficult for them to fall asleep at a regular bedtime. The study found that taking melatonin helped these individuals fall asleep earlier and improve the overall quality of their sleep.
Melatonin supplements can also help alleviate jet lag symptoms caused by travel across different time zones. A systematic review published in the Journal of Clinical Endocrinology & Metabolism found that taking melatonin before bedtime in the destination time zone can help reduce jet lag symptoms, such as daytime fatigue and poor sleep quality.
It is important to note that melatonin supplements should only be taken under the guidance of a healthcare professional, as they can interact with certain medications and may not be appropriate for everyone. Additionally, it’s best to take a low dose, typically between 0.5mg to 3mg, as high doses of melatonin can have negative side effects.
In conclusion, taking small doses of melatonin supplements can be an effective way to improve sleep for individuals with insomnia, delayed sleep phase syndrome and jet lag. However, it is important to consult with a healthcare professional before starting any supplement regimen.
- Journal of Clinical Sleep Medicine (JCSM): “Melatonin in the Treatment of Insomnia: A Systematic Review”
- Journal of Clinical Psychology: “Melatonin in Delayed Sleep Phase Syndrome: A Pilot Study”
- Journal of Clinical Endocrinology & Metabolism: “Melatonin for the Management of Jet Lag”