There is strong evidence that melatonin has benefits for sleep. It may increase the duration and quality of your sleep and help with insomnia. Dosage determines how it will affect your sleep.
Melatonin works in tandem with your body’s circadian rhythm สมัคร ufabet
In simple terms, the circadian rhythm is your body’s internal clock. It lets you know when it’s time to:
- sleep
- wake
- eat
Melatonin also helps regulate blood pressure, blood glucose, body weight, hormone levels, and body temperature.
Your melatonin levels start to rise when it’s dark outside, signaling to your body that it’s time to sleep. They then decrease in the morning, when it’s light outside to promote wakefulness.
Because helps your body prepare for sleep, people who don’t make enough of it at night can have trouble falling asleep.
Many factors may cause low levels at night. Such as alcohol consumption, smoking, caffeine consumption, shift work, aging, certain medications and exposure to too much light at night — including blue light.
Taking a supplement may help counter low levels and normalize your internal clock. But it’s important to speak with a doctor first to determine if it’s the best option for you.
Taking melatonin for sleep may help
Strong evidence suggests that taking before bed decreases sleep latency. The time it takes to fall asleep — while increasing total sleep time.
A 2019 review of 11 studies demonstrated that. Taking before bed decreased sleep latency by almost 3 minutes and increased total sleep time by about 30 minutes, compared with a placebo.
A 2021 review of 23 studies involving people with disease-related sleep disorders found. That melatonin significantly reduced sleep disturbances and sleep latency while increasing sleep duration and quality.
Additionally, melatonin may counteract jet lag, a temporary sleep disorder.
Jet lag occurs when your body’s internal clock is out of sync with a new time zone. Shift workers may also experience jet lag symptoms because they work during hours that are normally used for sleep.
Melatonin may help reduce jet lag by syncing your internal clock with the time change.
Before using melatonin, though, try implementing healthy sleep habits. Such as establishing a consistent sleep schedule, limiting alcohol and caffeine consumption, and reducing your exposure to light and electronic devices before bed.