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Taking Melatonin Improve Sleep - Is That True?
- Aug 10, 2021 -

In 1917, an indole substance was extracted from the pineal gland of the cow brain, and Melatonin was found that it can fade and whiten the dark skin of tadpoles, hence the name melatonin. Melatonin is ubiquitous in nature. It exists in many organisms ranging from algae to humans, and the content level varies with the time of day.

The secretion of melatonin has a circadian rhythm, which helps the body adjust to sleep. The secretion of melatonin is also affected by many factors such as light intensity, light wavelength, light time, photoperiod, electromagnetic field, environmental purification, and even starvation and strenuous exercise can affect the secretion of melatonin.

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Generally, the body begins to secrete melatonin at around 21 o'clock in the evening, and then the content gradually rises; it rises rapidly after 23 o'clock, and reaches a peak at 2 to 3 AM in the morning; then gradually decreases, and the concentration of melatonin in the blood drops to 8 o'clock in the morning. lowest point.

The ability of the pineal gland to secrete melatonin will gradually decrease with age.

Relevant data shows that after the age of 35, the body's own melatonin secretion decreases significantly, with an average reduction of 10% to 15% every 10 years, which leads to sleep disorders and a series of dysfunctions. It can be said that reduced levels of melatonin and reduced sleep are important manifestations of human aging.

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So can taking melatonin really help sleep?

Studies have shown that melatonin has an ideal hypnotic effect at physiological doses (0.1 to 0.3 mg). In my country, melatonin is allowed to be used as a health food raw material, and its health function is limited to improving sleep. The recommended daily dose is 0.1 to 0.3 mg.

In most sleep aids, the melatonin content is as high as 3 mg to 9 mg, far exceeding the physiologically required dose, which makes people feel dizzy after getting up the next morning.

For ordinary people with insomnia, experts do not recommend the long-term use of melatonin.

The main reason is that long-term use of exogenous melatonin may reduce its own secretion. Excessive use of melatonin can also increase the burden on the liver and kidneys. Melatonin only has a certain auxiliary effect on circadian clock disorders and melatonin-sensitive sleep disorders, but not all insomnia. For example, insomnia caused by depression, taking melatonin may aggravate depression symptoms.

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In addition, melatonin has an effect on certain diseases and medicines, so be careful when taking medicines.

For example, people with coagulopathy, depression, epilepsy, and organ transplantation are not recommended to take melatonin. Patients with cardiovascular and cerebrovascular diseases who take aspirin for a long time are not recommended to use melatonin, because aspirin and melatonin will interact with each other and affect the efficacy of the two.

Children and adolescents with poor sleep are not recommended to take health products containing melatonin, because children and adolescents do not lack melatonin in their bodies.

And they are in the stage of physical growth. If they take melatonin for a long time, for people with normal melatonin secretion, excessive supplementation will not only have no effect but will also inhibit the normal secretion of the pituitary gland, thereby preventing Melatonin is dependent on production.

For patients with sleep disorders, having a relaxed and happy mental state and a comfortable sleeping environment are important conditions for relieving symptoms. Diet therapy can be used to adjust in daily life. For example, jujube kernels and other foods will not harm the body, but can also fundamentally regulate the body. If you have a serious sleep disorder problem, it is recommended to see a doctor in time and remember to eat medicines and health products indiscriminately.

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