It’s the middle of the night: you are tossing and turning in your bed and staring at the ceiling. In hopes of finally catching some sleep, you get up to take a few melatonin pills and try again. But what is actually happening to us when we take melatonin, and how does it impact our bodies?
Melatonin is a hormone produced by the pineal gland in the brain and is used to regulate our circadian clock, which is better known as the sleep cycle. The actual mechanism of how melatonin functions is not well understood; however, it is known that melatonin levels rise throughout the day until it peaks around 2-4 am then drops off until it reaches a low. This cycle happens daily and can shift depending on when one takes melatonin. Taking melatonin too early or taking it too late may make staying awake or falling asleep more difficult. The reason is that the melatonin cycle starts earlier if it is taken 3-5 hours before the natural onset of sleep or becomes delayed if supplements are taken too late. Fortunately, if taken appropriately such as 30 minutes before bed, they can decrease the the time to fall asleep by 5-22 minutes.
Aim to take melatonin supplements around 30 minutes before going to sleep.
Image Source: Carol Yepes
In addition to our sleep cycle, melatonin has been shown to play an important role in the regulation of certain parts of the cardiovascular system, including blood pressure. There is some evidence indicating that it is an antihypertensive agent, which can reduce blood pressure and other cardiovascular risks. Additionally, it is believed that melatonin can help mediate various sleep disorders. For example, as one ages, their melatonin levels gradually decrease, meaning older adults are more susceptible to insomnia and all the negative effects associated with it. All around, melatonin has a variety of uses for a variety of people, whether it be a person with insomnia, high blood pressure, or issues falling asleep!
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