Millions of people have trouble sleeping. However, few of them actually have a solution to their sleep troubles. Most over-the-counter sleeping pills leave you feeling groggy and grumpy. It’s usually trial and error as you try to find a sleep solution.
If you’re not sleeping, your quality of life can suffer. A lack of sleep keeps your energy level down and lowers your productivity. It can also impact your immune health and your mental health. It's hard to stay healthy and happy when you're tired and cranky.
Melatonin is a hormone that the body naturally produces to help you settle down for sleep. When your body isn't prducing enough melatonin, a melatonin supplement can help. Find out how melatonin benefits can help you.
How Does Melatonin Help?
Melatonin is a hormone that occurs naturally in your body. It notifies your body when it’s time to get some sleep, according to your internal clock. Typically, your body produces melatonin when it gets dark outside. This triggers your body to go into sleep mode.
However, many things can throw off your body's internal clock, such as lack of sunlight during the day or too much light at night. This can disrupt the release of melatonin, making sleep more difficult. Without enough melatonin, your body might not be able to wind down before bed.
When this happens, a melatonin supplement, can alert your body that it’s time to fall asleep. It won’t completely knock you out like a sleeping pill. Instead, it helps your body gradually prepare for sleep.
1. Sleep Better
In several scientific studies, results showed that melatonin helps people fall asleep. In fact, an analysis of multiple sleep disorder studies demonstrated that melatonin helped people fall asleep about seven minutes quicker3. It may also improve the quality of sleep, which comes with many health benefits.
2. Jet Lag Support
Because melatonin has an effect on your circadian rhythm, it can also help combat jet lag. Many travelers experience jet lag when they quickly cross over time zones.2 They may have trouble falling asleep and waking up at the right time. Melatonin help's regulate your body's clock, which can help it adjust to the change in time zones.
3. Seasonal Mood Support
In the winter, many people suffer from seasonal affective disorder. Known as the winter blues or seasonal depression, seasonal affective disorder affects about 20% of adults throughout the US4. It is thought to be caused by light changes and sleep cycle changes. When you take melatonin, you can get your sleep cycle back on track. This may alleviate symptoms of seasonal mood changes.
If you want to experience the many melatonin benefits, it's important to use it properly. Take it about 30 minutes before you fall asleep; otherwise, you might become drowsy too soon or too late. The right timing can help you reap all melatonin benefits.
1. https://www.ncbi.nlm.nih.gov/pubmed/16399908, Effects of melatonin in age-related macular degeneration, 2005 Dec;1057:384-92
2. https://www.medicalnewstoday.com/articles/165339.php, Jet lag: What it is and how to beat it, December 20, 2017
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3656905/, Meta-Analysis: Melatonin for the Treatment of Primary Sleep Disorders, May 17,2013
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2686645/, Seasonal Affective Disorder, 2008 May; 5(5): 31–33