This is the complete guide to everything you need to know about sleep and the very popular sleep aid-melatonin.
So if you're looking for:
- A better understanding.
- Facts and statistics backed by research.
- Key brands in the industry.
- Then you'll appreciate this guide.
Let's dive in.
Melatonin … our bodies create it and our local store sells it. You can find it in capsules, liquida, tablets and even tasty melatonin sleep gummies. Melatonin has been helping Americans sleep ever since It was first isolated in 1958 by an American physician named Aaron B. Lerner and his colleagues at Yale University School of Medicine.
So what is melatonin?
Melatonin is a naturally occurring hormone produced by the pineal gland. This is a pea-sized gland found in the brain which serves to assists your body in knowing when to sleep and when to awaken. In some sense, it's almost like our body’s own alarm clock.
Typically, your body begins ramping up its melatonin production in the evening. As the sun begins setting and lights begin dimming, our pineal gland begins producing more of this hormone to signal to our body that it is time to begin "winding down".
What is melatonin used for?
The most common usage for melatonin is to treat insomnia and improve sleep conditions. Issues can range from consumers struggling to fall asleep, assisting in recovery from jet lag or simply adjusting sleep and wake cycles to new work schedules.
How does our body know to produce more melatonin?
Our bodies are constantly reacting to the surroundings around us, with regards to melatonin production, the key component is lighting. A decrease in lighting such as the sun setting causes the body to produce more melatonin. However, this production is slowed or reduced with higher exposure to light. The impact light has on our production of melatonin underlines the significance of avoiding artificial light before bed, especially from devices such as phones and televisions.
In today's society, especially with higher demands from work and more hours spent on the computer, many are delaying or reducing their bodies natural melatonin production. This reduction in melatonin has resulted in a large percentage of the population to suffer from consistent insomnia.
What does the research say?
Numerous studies have been conducted on melatonin and it's interaction with the human body. These studies have shown that using melatonin may improve:
- Jet lag
- Circadian rhythm sleep disorders
- Delayed sleep phase
Is Melatonin Safe?
According to the Mayo Clinic, a nonprofit organization committed to clinical practice, education and research, melatonin is generally considered safe. Your body produces melatonin naturally, therefore, it is suggested to use melatonin in the short term.
How much Melatonin Should I Take?
It all depends, a safe dose typically ranges between 0.2 mg and 5 mg.
Can you overdose on Melatonin?
Overdosing on melatonin can lead to feeling groggy and sleepy during the following day. It also is believed to cause nightmares or extremely vivid dreams in some consumers. Some other side effects include, nausea, headaches, diarrhea and dizziness.
CBD and Melatonin
CBD has also been commonly used to assist in insomnia. While companies have created both CBD and melatonin supplements, nama has created a combination of the two and included a small dose of CBN, a common cannabinoid associated with sleep.
CBN as a Sedative
Research has shown that CBN use in mice can prolong sleep time. Other studies have suggested that CBN when combined with other cannabinoids may have a stronger effect in that it encourages what is known as the entourage effect. However, more studies are required in order to fully understand its effectiveness as a sleep aid.
Now let's get to some statistics:
- Melatonin is used by over 3 million people in the United States
- 31.6% of adults age 18 years and over don’t get enough sleep
- 72.7% of students grade 9-12 get insufficient sleep
- About 4% of U.S. adults aged 20 and over used prescription sleep aids in the past month
- The percentage of adults using a prescription sleep aid increased with age and education
- One in six adults with a sleep disorder and one in eight adults with trouble sleeping reported using sleep aids.
- Melatonin levels peak in early childhood
- Older individuals (60 and older) produce negligible melatonin
- Melatonin levels peak in the middle of the night (typically around 3AM ofr the average person)
- Melatonin levels fall by early morning
- Melatonin production increases in the evening
Medical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific medication or supplement. Always consult your doctor before taking any new medication or changing your current dosage.