melatonin

from Healthy Edge Magazine APR2023 Chamberlin's

hello salad

A Supplement To Aid Sleep

The hormone melatonin plays an important role in regulating the body’s clock. As the sun sets, the pea-sized pineal gland (named after its pinecone shape), located in the deepest recesses of the brain, begins to pump out the hormone melatonin.

Melatonin levels remain high for the following eight to ten hours. But when sunlight hits the retinas— even through the eyelids—melatonin production is suppressed.

The rise and fall of this hormone figure prominently in the body’s circadian rhythm, which regulates the sleep/wake cycle. People with insomnia tend to have lower levels of melatonin, as do shift workers and frequent fliers.

When should I take it?

Taking supplemental melatonin 30 to 60 minutes before the desired bedtime may help many people who have trouble falling asleep. If you’re using a liquid or fast-acting form, you can take it as early as 20 minutes before bed.

How much should I take?

The dosage of 1 milligram (mg) of melatonin is a standard recommendation, although even as little as 0.5 mg helps convince the body that it’s time to hit the hay. Several studies have successfully used higher dosages of 2 to 3 mg to help get sleep schedules back in sync.

Who should avoid melatonin?

People with epilepsy should not take this hormone because of concerns that it may increase seizures; those taking medicines like warfarin that slow bloodclotting should not use melatonin because it could increase the risk of bleeding. Melatonin may also interfere with blood pressure medicine, medicine for diabetes, and immunosuppressants.

Some people’s dreams become more intense with melatonin use. Others may feel drowsy upon waking.

Is melatonin safe for kids?

Melatonin use in children shows promise for kids with long-standing or difficult-to-treat sleep problems. The American Academy of Sleep Medicine advises that parents speak to their pediatrician before giving melatonin to children. ●

SELECTED SOURCES “Dietary sources and bioactivities of melatonin” by X. Meng et al., Nutrients, 4/7/17 • “The effect of treatment with melatonin on primary school aged children with difficulty in initiation and maintenance of sleep” by S. Jalilolghadr et al., Turkish Journal of Pediatrics, 2022 • “Melatonin and Health: Insights of melatonin action, biological functions, and associated disorders” by S.B. Ahmad et al., Cellular and Molecular Neurobiology, 2/8/23 • “Melatonin supplements review,” www.ConsumerLab.com • “Safety, tolerability and efficacy of drugs for treating behavioural insomnia in children with Attention-Deficit/Hyperactivity Disorder” by S. Anand et al., Paediatric Drugs, 2017

Calm in a cup

A cup of herbal tea may also help you rest easy. Here are two to try.

Chamomile tea offers a mild, gentle sedative effect. In one recent study of 80 women with poor sleep quality who drank either chamomile tea or a placebo every night for two weeks, the chamomile improved sleep habits.

Green tea contains an amino acid called L-theanine that promotes relaxation.

By acting as an anti-anxiety agent, L-theanine helps people get better sleep, without next-day drowsiness. It’s available as a supplement, but if you want to drink the tea instead, try a decaf variety before bed.

Brew the perfect cup

Herbal teas are available in tea bags or in loose form. To brew loose tea, place the herbs in a pot or cup and add one cup of boiling water for each heaping teaspoon of tea. Cover and let steep for 15 minutes before straining and drinking—feel free to add a sweetener of your choice. Although most teas are served hot, they can also be served over ice.