We all could use more quality sleep. Using Melatonin supplements is one option that many turn to get an adequate night’s rest, but according to medical experts this may not be a good idea and here why.
Melatonin is a natural sleep hormone produced in the body but some people who have trouble sleeping have low levels of melatonin. It is thought that adding melatonin from supplements might help them sleep and that might have some downsides.
Melatonin’s main job in the body is to regulate night and day cycles or sleep-wake cycles. Darkness causes the body to produce more melatonin, which signals the body to prepare for sleep. Light decreases melatonin production and signals the body to prepare for being awake.
Side Effects
Melatonin is likely safe for most adults when taken by mouth for a short-term. Melatonin has been used safely for up to 2 years in some people. However, it can cause some side effects including headache, short-term feelings of depression, daytime sleepiness, dizziness, stomach cramps, and irritability. Medical experts have warned not drive or use machinery for four to five hours after taking melatonin.
Melatonin is unsafe for women when taken by mouth or injected into the body frequently or in high doses when trying to become pregnant. Melatonin might have effects similar to birth control. This might make it more difficult to become pregnant. There’s not enough reliable information to know if melatonin is safe in lower doses when trying to get pregnant. Some evidence suggests that low doses (2-3 mg daily) might be safe, but additional research is needed to confirm. Not enough is known about the safety of melatonin when used during pregnancy. Until more is known, it’s best not to use melatonin while pregnant or trying to become pregnant.
In the case of Breastfeeding Not enough is known about the safety of using melatonin so it is best not to use it.
Melatonin might make bleeding worse in people with bleeding disorders.
Melatonin can make symptoms of depression worse.
Melatonin can raise blood pressure in people who are taking certain medications to control blood pressure. Avoid using it.
Using melatonin might increase the risk of having a seizure.
Melatonin can increase immune function and might interfere with immunosuppressive therapy used by people receiving transplants.
If you are looking for melatonin alternatives, you will be glad to know that there are quite a few. These non-risk alternatives may be just what you need to help you get that much-needed rest and sleep. Here is a look at some of the best melatonin alternatives:
Sleep Masks
If you want to get good natural sleep, sleep masks are one of the simplest yet most effective solutions out there. A quality sleep mask, both glamorous and comfortable, should be made of a soft and natural material that covers your eyes so that light gets cut out to the greatest extent. This then allows the darkness work its magic to boost the production of melatonin. What is great about sleep masks is that they also cut off any visual distraction that could potentially keep you from falling asleep. Combine a sleep mask with earplugs to block out the noise, and you have the perfect sleep aid that stimulates your natural melatonin levels, so you get sound sleep.
Sleep-Aiding Herbal Teas
For centuries, herbal teas have been used to treat a wide range of ailments and diseases, including anxiety, depression, and insomnia. If you are looking for a delicious and healthy way to relax before bedtime and prepare your body for rest, herbal teas are an excellent alternative to melatonin supplements. You will find many special blends with chamomile, lavender, and valerian which are excellent natural sleep aids. There is nothing quite as calming and relaxing as sitting down quietly with a cup of herbal tea before heading to bed.
Valerian root
Valerian is an herb native to Asia and Europe. Its root is commonly used as a natural treatment for symptoms of anxiety, depression, and menopause. Valerian root is also one of the most commonly used sleep-promoting herbal supplements in the United States and Europe.
However, study results remain inconsistent. Menopausal and postmenopausal women have seen their sleep quality and sleep disorder symptoms improve after taking valerian, according to randomized controlled trials.
Lavender
The lavender plant can be found on almost all continents. It produces purple flowers that, when dried, have a variety of household uses.
Moreover, lavender’s soothing fragrance is believed to enhance sleep.
In fact, several studies show that simply smelling lavender oil shortly before sleep may be enough to improve sleep quality. This effect appears particularly strong in those with mild insomnia, especially females and young individuals.
A small study in older people with dementia also reports that lavender aromatherapy is effective at improving sleep disturbance symptoms.
It’s also worth noting that only a limited amount of studies could be found on the effects of lavender supplements on sleep. Thus, more research is needed before strong conclusions can be made.
Keep in mind that high-quality sleep is just as important for overall health as eating well and exercising regularly.
Nevertheless, many people have trouble falling asleep, wake up frequently, or fail to wake up feeling rested. This makes it challenging to maintain optimal health and well-being.
Before taking any medications, try incorporating good sleep practices into your routine, such as keeping electronics out of the bedroom and limiting caffeine intake before bedtime.
The supplements above are one way to increase the likelihood of achieving restful sleep. That said, they’re probably most effective when used in combination with good sleep practices and habits.
