The dark side of melatonin supplements: Why you should think twice before swallowing this pill

The dark side of melatonin supplements: Why you should think twice before swallowing this pill

In today's fast -moving world, sleep problems have accepted epidemic proportions. According to the Centers for Disease Control and Prevention, an estimated 50-70 million adults in the United States suffer from sleep disorders, with insomnia the most common (CDC, 2021). With a problem that is widespread, it is no surprise that many people turn to melatonin supplements as a solution. However, recent studies indicate that there can be hidden dangers to rely on these additions. In this article we will examine the reasons why you should avoid taking melatonin supplements, immerse yourself in the science of circadian rhythms and sleeping stages and offer natural alternatives for better night sleep.

Why you should avoid taking melaton ...

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Why you should avoid taking melatonin supplements

The complicated dance of the circadian rhythms and sleep stages

The internal clock of our body or the circadian rhythm plays a crucial role in regulating our sleep-wake patterns. This 24-hour cycle is influenced by external signals such as light and temperature as well as internal factors, including the release of hormones such as melatonin. Sleep takes place in phases, including sleep with fast eye movements (REM) and not fast eye movements (NREM). The NREM sleep consists of three phases, whereby the deepest N3 is, followed by the REM sleep in which we experience lively dreams. A complete sleep cycle is to go through these phases several times every night.

melatonin: sleep regulator of nature

melatonin, a hormone that is produced by the pineal gland, helps us to fall asleep at night by reacting to the dark. Melatonin is a natural hormone, but also available as a over -the -counter dietary supplement that is often used to treat insomnia and jet lag.

The hidden dangers of the melatonin supplementation

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Although melatonin preparations may appear like a harmless path to improve sleep, there are several reasons to be careful:

possible side effects

melatonin supplements were associated with various side effects such as headaches, dizziness, daytime sleepiness and mood swings. These side effects can not only affect daily functioning, but also worsen previous illnesses.

inconsistent dosage and purity

Due to the lack of regulation by the Food and Drug Administration (FDA), various melatonin supplementary stamps can lead to inconsistencies in dosage and purity. This makes it difficult for consumers to know whether they take an appropriate amount or whether the dietary supplement contains additional, potentially harmful ingredients.

Disturbance of the natural sleep cycle

A study published in the Journal of Biological Rhythm showed that the addition to melatonin can disturb the natural production of the hormone in the body, which may lead to a dependency on nutritional supplements and makes it difficult for your body to regulate sleep without it (Wright et al., 2013). .

Long -term research

While the short-term intake of melatonin supplements is considered safe, there is only limited research on the long-term effects of the nutritional supplement. A study in the journal Sleep Medicine Reviews emphasized this concerns and found that more research is necessary to determine the potential consequences of a longer application to general health (Ferracioli-Oda et al., 2013).

natural alternatives for better sleep

Instead of relying on melatonin supplements, you should consider these natural alternatives to improve sleep:

1. Place a consistent sleep schedule

going to bed and waking up every day at the same time, even on weekends, helps to regulate your circadian rhythm so that you can sleep more easily and wake up.

2. Buy a sleep -friendly environment

Make sure that your bedroom is cool, dark and quiet. Invest in darkening curtains, a machine with white noise or a comfortable mattress and pillow to create an optimal sleeping place.

3. Limit the screen time before going to bed

Exposure to blue light from electronic devices can suppress melatonin production, which makes it difficult to fall asleep. Try to avoid screens at least an hour before going to bed.

4. Implement relaxation techniques

Integrate relaxation techniques such as meditation, breathing exercises or progressive muscle relaxation into your bedtime to calm your mind and body.

5. Prioritize physical activity

It has been shown that regular movement improves the quality of sleep, but pay attention to timing. To do sports too shortly before going to bed can make it difficult to fall asleep.

Although melatonin supplements may appear such as a convenient solution for sleep problems, they pose potential risks, including side effects, inconsistencies in dosage and purity, disturbances of the natural sleep cycle and limited long-term research. By researching natural alternatives and prioritizing healthy sleeping habits, you can enjoy a better night's sleep without the potential pitfalls of a melatonin supplementation.

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