Getting the right about of productive, sleep is vital to maintaining a healthy lifestyle, but many people struggle to get adequate sleep. Finding the right, natural sleeping aid is a great option for those struggling to get enough quality zzzs. If you are considering using Melatonin, here is a complete guide on what Melatonin is, its uses, when you should use it, how long does melatonin stay in your system, and its side effects.

What is Melatonin?

Melatonin is a naturally produced hormone that controls the body’s circadian rhythm. Think of the circadian rhythm as the body’s internal clock. It is an important cycle that tells your body when to wake up and when to fall asleep. Melatonin is made in the pineal gland in the brain. 

The pineal gland is impacted by your environment. That is why when the sun sets or you are in a poorly lit room you may feel sleepy. That response to darkness is a natural reaction in the pineal gland. This is why keeping your bedroom dark and not using your phone in bed is important to falling asleep. 

Uses

Melatonin has many uses, but it is most commonly used as a sleeping aid. Because it is naturally produced in the body, it is safe to use with children. It can also be used for more serious sleeping disorders such as Non- 24-hour sleep-wake disorder. This generally impacts individuals who are blind or severely visually impaired. Here are other non-sleep-related uses for melatonin. 

• Jet Lag

• Migraines

• Autism

• Degenerative Eye Disease

• Cancer 

• High Blood Pressure

• Endometriosis

• Depression

When should you take it?

If you suffer from anxiety or the inability to wind down when it comes time for bed, then consider taking melatonin thirty to sixty minutes before bedtime. It is important to maintain a nighttime routine. This ensures that your circadian rhythm remains consistent which will lead to a more restful sleep! Also, meditation, stretching, or reading may also help you prepare your body for sleep. In addition to taking melatonin, it is important to keep your bedroom dark, and even adding white noise like a fan can help you have a restful night’s sleep. 

Side Effects

It is important to know that melatonin supplements are not federally regulated by the FDA (Food and Drug Administration). For that reason, it is important to take the proper dosage listed on the bottle or as advised by your doctor. If you are pregnant, breastfeeding or taking certain medicines, be sure to ask you doctor before starting melatonin. Also do not drive four to six hours after taking melatonin. Here are possible side effects of melatonin:

• Day-time drowsiness

• Headaches

• Dizziness

• Nausea

• Irritability

• Stomach cramps

• Short-term depression

Things to Remember

1. Be sure to pace yourself when beginning melatonin. 

2. It generally takes thirty to sixty minutes for your body to begin to feel the effects of melatonin so be sure to time your dosage right. 

3. Caffeine may heighten day-time drowsiness after using melatonin.

4. Do not use machinery at least for four to six hours after ingesting melatonin.

5. Make your room a safe haven for sleep. Keep it dark, use white noise, and avoid blue light devices before bed. 

Because melatonin is naturally produced in the body, it is for the most part safe to use. Be sure to discuss the use of melatonin if you are taking other medicines or if you are pregnant and breastfeeding. Lastly, be mindful of possible side effects. Melatonin can be a great, natural remedy to difficulty falling asleep It can also help with a variety of other ailments.