Health & Fitness

Everything You Should Know About Melatonin

Melatonin Singapore is a hormone that the body produces naturally. It signals the brain’s pineal gland to turn off or slow down the production of other hormones, including melatonin itself.

The main role of melatonin is to act as a regulator for circadian rhythms (also called sleep/wake cycles) in the body. Research shows that it also acts as an antioxidant and helps regulate the immune system, metabolism, and reproductive systems. It can also help you regulate your internal clock.

Why should you take it?

Well, for starters, melatonin can help if you have trouble falling asleep in the first place. It’s also helpful for jet lag, a sleep disorder called delayed sleep phase syndrome (which means you’ve got a messed up circadian rhythm), and even seasonal affective disorder (SAD). 

Say you’re working the night shift and your internal clock is thrown off because of it. Taking melatonin could help establish a more normal sleep/wake cycle. 

Similarly, taking melatonin at just the right time could help correct a situation where your body is trying to fall asleep too early (as with delayed sleep phase syndrome) or too late (another circadian rhythm issue called advanced sleep phase syndrome).

You may also want to consider taking melatonin if you’re having trouble with shift work and find yourself getting sleepy while driving, a dangerous proposition that can be helped by taking 1 mg of melatonin about two hours before getting behind the wheel.

How much should you take?

The standard dose of melatonin is between 1 mg and 5 mg, but it’s best to start with the lowest effective dose for you. It’s good to start with 1 mg and increase if needed. Taking too much melatonin can potentially lead to side effects such as headaches or grogginess, so begin with a low dose. The maximum daily dosage is 5 mg, as higher doses have been shown not to be any more effective than this amount.

When should you take it?

It’s not the kind of thing that kicks in right away, so you need to plan accordingly. You should aim to take it about 30-45 minutes before bedtime to allow it time to start working its magic.

While it is not dangerous at all and some people do take it during the day, melatonin is really best used as a sleep aid taken only at night. If you do decide to give it a try during the day, make sure you are prepared for drowsiness.

How long can you use melatonin safely?

Melatonin is safe for most people, but it can be counterproductive if used incorrectly. Prolonged usage and overuse can cause your body to stop producing melatonin on its own, which could make it difficult to fall asleep without using supplements in the future.

Sometimes taking too much melatonin can reduce the amount of time you sleep. This is because even though melatonin has been shown to shorten the time required to fall asleep, taking large amounts of melatonin (greater than 10 mg) has been shown to have a negative effect on sleep duration.

In children and adolescents, long-term use of melatonin might lead to lower levels of sex hormones needed for normal growth and development. However, this hasn’t been confirmed in studies yet.

The Food and Drug Administration (FDA) has not approved These tablets as a drug for any specific medical condition other than jet lag or insomnia due to shift work. As such, there’s no recommended dose for many health conditions besides those two

Melatonin is a safe way to help yourself fall asleep.

If you’re one of the many people who fall into the category of needing a bit of help getting your day’s rest, here’s what you should know about Tablets.

First, it’s important to note that the best time to take it is 30 minutes before you’d like to go to sleep. For most people this means right before bedtime. Experiment with when is best for you by taking melatonin around the same time each night and noticing if it helps you sleep better or not. If after a few days of trying this method, your sleep doesn’t improve, try taking these tablets earlier in the evening until you find what works for you.

Melatonin isn’t for everyone though; only about half of those who have tried it report feeling some benefit from its use. If you do feel sleepy after taking melatonin, there are some precautions worth noting. 

Since it can make drowsiness worse and impair thinking and coordination, don’t drive or operate dangerous machinery until the effects have worn off completely (which can take up to 8 hours), and don’t give any form of melatonin to children under 3 years old without speaking with your child’s doctor first.

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