Debug sleep? Study reveals optimal dosage and timing of melatonin intake
Disclaimer: I do not encourage the use of any drugs, dietary supplements, supplements or mushrooms. A common sleep supplement is melatonin. This is a ready-made pineal gland hormone that is released in the evening, and it is this hormone that decreases when we take the smartphone to bed. Overall, you can improve your sleep quality by using melatonin. But the question of dosage and time of administration remains open.
Melatonin has become a popular supplement for those struggling to get a good night's sleep. But supplement dosage and the best time to take it remain largely a matter of trial and error. New research dispels this uncertainty.
Briefly about melatonin in the brain
Melatonin is a hormone produced by the pineal gland in our body that helps regulate circadian rhythms, the natural biorhythms our body experiences in a 24-hour cycle. Melatonin begins to accumulate in the body shortly after sunset, reaches a peak at midnight and decreases until the moment of awakening. Therefore, it is sometimes called the “vampire hormone.”
Synthesized in the brain, melatonin creates a feeling of relaxation, signaling the body to fall asleep. However, melatonin does not induce sleep; it is not a sleeping pill, but rather “a signaling mechanism that conditions for sleep exist.” Therefore, the dark time of day is important for its synthesis. And light sources pessimize the synthesis of melatonin.
However, if a person works, sometimes at night, sometimes during the day, and sits late at night on a smartphone/laptop, then it’s possible, and I I DO NOT RECOMMEND getting melatonin from supplements. And if you decide to do it, then do it wisely. How exactly? Now the researchers have clarified this issue.
How to take melatonin?
To answer this question, a team of researchers from Italy, Sweden and the UK joined forces to review the existing scientific literature on the effectiveness of melatonin supplementation.
Our study is the first systematic attempt to determine the optimal dose and timing of exogenous melatonin to enhance its sleep-promoting effects. Moreover, our results are based on randomized placebo-controlled trials (i.e., the most rigorous experimental design in medical research), ensuring that the validity of the findings is strictly controlled.
From an article published in the Journal of Pineal Research.
For this analysis, the researchers looked at a total of 1,689 observations from studies conducted between 1987 and 2020. Scientists came to the conclusion that taking 4 mg of melatonin three hours before bed maximized the hormone's sleep-inducing effects. This, they say, differs from current clinical recommendations to take 2 mg 30 minutes before your desired bedtime.
So what about melatonin?
There are few definitive studies on the overall effectiveness of melatonin. There is even conflicting evidence suggesting that taking melatonin works great for some people and makes little difference for others.
At least one study has shown that taking melatonin significantly improves overall sleep quality. Since most experts say that short-term use of melatonin is safe, it may make sense to stick with the 4 mg dosage, but personally I would stick with it anyway. I do not recommend using melatoninwithout at least trying:
The homeless principle: open the window slightly, remove the blanket and wait until you are completely frozen. Then close the window and wrap yourself in a blanket.
Hot shower. The hottest possible shower, upon exiting which the body will gradually cool down. Thereby promoting immersion in sleep.
Pocket billiards. It gives a good release of serotonin, which from excess is processed into melatonin. Plus prevention of prostatitis.
All these are not the ultimate methods of combating insomnia, but at least something that will have a positive effect on the likelihood of falling asleep. As always, more content about the capabilities and tricks of the brain, body and consciousness – in the community. Subscribe so you don't miss the latest articles.
