Every time I tell someone I have trouble sleeping, they suggest I try melatonin. It seems like almost everyone takes melatonin. Well, frankly, what even is it and can it really help me?
Apparently, we already have melatonin in our bodies. “Melatonin is a hormone found naturally in the body,” according to WebMD. The melatonin people use for medicine is synthetically made and usually is consumed through capsules or tablets. Now, melatonin is available in other forms too like sublingual under-the-tongue melatonin, transdermal patches, and inhalers!
Mayo Clinic says melatonin has been shown to help improve sleep disorders without causing one to become dependent on it or experience a diminished response after repeated use. These include:
- Circadian rhythm sleep disorders
- Delayed sleep-wake phase sleep disorder
- Insomnia
- Jet lag
- Shift work disorder
- Sleep-wake cycle disturbances
Nevertheless, there are some side effects (as with everything). Melatonin could cause someone to experience headaches, dizziness, nausea, drowsiness, cramps, hypotension, and feelings of depression or anxiety. These aren’t very common but are possible.
Another thing to keep in mind is not to drive if you’ve recently taken melatonin because it obviously does cause drowsiness.
In order to get the full effects of melatonin, there are some things you should try to avoid. The National Sleep Foundation says bright light directly inhibits the release of melatonin. So, if you are trying to catch some shuteye, consider getting rid of that night light.
They also provide that prime melatonin hours are between 9 p.m. and 9 a.m., this is when melatonin levels are the highest usually.
You can increase your melatonin intake by eating foods that naturally contain it such as:
- Fruits and vegetables like tart cherries, corn, asparagus, tomatoes, pomegranate, olives, grapes, broccoli, and cucumber
- Grains like rice, barley, and rolled oats
- Nuts and seeds like walnuts, peanuts, sunflower seeds, mustard seeds, and flaxseed