Melatonin: Doctor advises how to take supplement for sleep
Melatonin is a hormone that occurs naturally in the human body to help control your sleep pattern and is usually given to adults aged 55 or older. Melatonin is made by the pineal gland, a pea-sized gland found just above the middle of the brain. This helps regulate the sleep cycle by knowing when it’s time for bed and when it’s time to wake up. Normally, the body produces more melatonin at night, with levels starting to increase in the evening once the sun goes down.
Can I take melatonin every night?
Melatonin is safe for consumption every night, but only in the short term.
If it’s being administered in children, then parents need to take extra care with dosage, and make sure to contact your healthcare professional before doing anything.
This is because less information is currently available about the hormone’s long-term safety.
Taking the recommended dose of melatonin may increase your blood levels up to 20 times more than normal, and you could experience some side effects.
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Side effects include:
- Excessive sleepiness
- Headache
- Dizziness
- Fatigue
- Irritability
- Stomach discomfort
- Anxiety
- Depression
Melatonin is definitely safer in the short term, and you should consult your doctor if you’re looking to take it for an extended period of time.
If you have issues with your sleep, you can try shifting from melatonin supplements to other options.
These could include meditation, muscle relaxation, biofeedback therapy and other holistic choices.
Melatonin can be addictive in a small number of cases, and if you find yourself reliant on the supplements then reach out to your GP or doctor for guidance.
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Which foods contain melatonin?
Supplements may not be necessary as melatonin can also be found occurring naturally in certain foods.
Due to their melatonin content, eating certain foods and drinking certain drinks could make you fall asleep faster and improve your sleep quality.
Researchers have found that foods rich in melatonin are able to raise the level of the hormone in the blood.
Eating more of these foods could have an improvement on your overall health.
Foods with melatonin include:
- Tomatoes
- Walnuts
- Almonds
- Olives
- Rice
- Barley
- Strawberries
- Cherries
- Cow’s milk
- Bananas
- Pineapple
- Oranges
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