Most people encounter times when it is difficult to fall asleep. This occurs for a variety of reasons, including stress, traumatic life situations, and more. It’s okay if sleep problems continue for a short period. However, for many people the problem is long-term and they cannot fall asleep for a long time. Their sleep time is significantly reduced, or there is a regular problem with falling asleep in general. All these indicators point to the development of sleeplessness.
It is quite difficult to deal with such a disorder. Some resort to sleep coaches, which help to normalize pre-sleep routines, develop healthy habits, and also identify cognitive reasons that prevent you from sleeping well.
Some people, instead of fighting the causes, decide to fight the consequences with sleeping pills. However, in practice, this leads to the least successful results. Other people resort to taking a supplement called melatonin, which may help with healthy sleep.
A hormone that our brain produces
If you are experiencing sleep problems, then you probably know about the hormone melatonin. It is produced naturally in our bodies and is responsible for what time you go to bed and how well you sleep.
However, for some reason, its production in the body begins to decrease. The most common cause is aging. It is for this reason that insomnia is most common in older people. In this regard, many people suffering from this disorder begin to take supplement, which helps to return to a normal daily routine.
If you decide to start taking this supplement, then you need to learn more about it. How does melatonin work? You should know it as it is important to understand when and how to take it. It is sensitive to light, which is why many sleep coaches say that dimming the light during the pre-sleep hours is a must-do. As soon as the sun goes below the horizon, the level of this hormone begins to rise, which leads to the fact that you begin to feel tired and want to go to bed. With dawn, its level begins to decrease, which affects the time of our awakening.
Reasons for taking a supplement
The main reason for taking this supplement is the development of sleeplessness. However, many other people who do not have such problems in ordinary life decide to start taking it. This happens due to the following reasons:
- It helps to deal with the consequences of long-distance flights when jet lag occurs;
- The presence of problems with the biological clock in people who are blind;
- The presence of sleep disorders in people who work in shifts, both during the day and at night.
Anyone can purchase this supplement at a pharmacy and you do not need a prescription to buy it. You can purchase both an artificial supplement and a natural one. Many experts lean towards taking the synthetic version, as the natural supplement may cause additional health problems due to the possibility of contracting viral diseases.
In any case, if you intend to start taking it, then you should consult with your doctor or sleep coach. The specialist will be able to tell you more about it, and also tell you what dosage should be taken in your case. Having such problems, you should not self-medicate.
This is also important as you may notice some side effects over time. Taking the supplement at the wrong time can cause nausea, and headache, and make you more irritable. Also, you may feel dizzy.
Use of medication
Many people may be under the impression that if they start taking a large dose of the supplement, they can say goodbye to sleep problems once and for all. However, this is far from being the case, since the effect does not depend on the dose. Bigger doesn’t mean faster and better.
First, you should consult with your doctor about the correct dose, and always start with the low doses indicated on the package. As you see the results, you can make adjustments. If the results are satisfactory, then you can continue to use the same dosage. If you do not notice any effect, then you can gradually increase the dosage. At the same time, you should track the effectiveness.
The most important parameter that you must consider is timing. In the case of melatonin, it is much more important than the dosage. A sleep coach, after analyzing your issues, can tell you what time before bed you should start taking this supplement.
What else can you do to start sleeping better?
In addition to taking a supplement, you can also put in the extra effort to end your sleep disorder once and for all. Here’s what you can do:
- Reduce the amount of artificial light before going to bed. Even if you start taking such a supplement, this does not mean that you can be in bright artificial light before going to bed. This hormone is sensitive to light, so try to use a night light in the evening;
- Try to reduce the amount of time spent on gadgets before bed. Many people like to use phones in the evening. This is the most common reason why people develop sleep disorders. If you are going to work in the evening using a computer or laptop, use a gentle lighting mode, where there will be the least amount of green, as well as blue;
- Set your body up for sleep. You should not engage in distressing activities before going to bed. Instead, you can read a book, listen to soothing music, meditate, and do some relaxation exercises.
Regardless of age, sleep disturbances can lead to significant health problems as well as mood swings. In addition to developing healthy pre-sleep habits and engaging in cognitive behavioral therapy, you can also start using a melatonin supplement.
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