It’s aggravating to be unable to fall or remain asleep, mainly if it happens frequently.  People who experience sleep deprivation tend to rely on taking sleep supplement melatonin, a synthetic form of the natural melatonin the body produces to promote sleepiness and get much-needed rest.

Sleep is critical to living a long and healthy life. Although some of us are used to our sleep-wake cycles, the majority of us are not. People are increasingly turning to melatonin supplements to enhance the consistency or length of their sleep.

Sleeping pills containing melatonin are becoming increasingly common. But is it safe? Here are some reasons why you should not take melatonin to cure your sleeping problems. 

What is Melatonin?

Melatonin is a hormone that your body produces to tell you when it’s time to sleep. The pineal gland produces it in the brain, but it’s also present in other places like the skin, bone marrow, and the gut. It is often called “sleep hormone.”  

Furthermore, people who suffer from insomnia or jet lag also take melatonin supplements. It is available over-the-counter in many countries. Melatonin, on the other hand, is not a sedative. It merely informs your body that it is time to retire for the night, allowing you to unwind and fall asleep more quickly.

Is Melatonin a Safe Supplement to Take?

Taking melatonin supplements is thought to be safe in healthy adults for brief periods. Still, it is not recommended for people with diabetes because it is suspected to raise blood sugar. However, sometimes mild side effects occur, especially if you take high doses or extended discharge formulations.

What Are the Side Effects of Melatonin?

Melatonin supplements, according to experts, can help with circadian rhythm disorders such as delayed sleep-wake phase disorder. The body’s normal melatonin levels don’t increase at the same time each day, making it difficult to fall asleep and wake up in the morning. 

However, there are many risks that we should be aware of associated with using melatonin supplements. Since our bodies produce melatonin, which helps us control our sleep-wake cycles, we don’t always need to take a supplement.

When the night grows darker, the pineal gland in the brain releases melatonin, which makes us sleepy as bedtime approaches. Melatonin levels steadily decline as the sun rises and our wake time approaches. Our brains only produce melatonin in dim light; bright light inhibits its production.

While melatonin does not have any severe side effects, it can cause extreme drowsiness, dizziness, headaches, and nausea. Also, melatonin supplements are not advisable for children, pregnant, and breastfeeding women.

Skip Melatonin Supplement: Try Natural Remedies

Exercise

Working out is suitable for both your body and mind, and it can also help you sleep better. However, for some people, exercising late in the day might make it challenging to get a good night’s sleep.

The temperature drop is comparable to the decrease in temperature that happens before you fall asleep when your body cools down in the evening to prepare for rest. The similarity of these changes could mean to your brain that it’s time to sleep.

Enjoy the Sunlight

If you wish to produce melatonin in the body naturally, feel free to enjoy the sunlight outside your house. Just make sure to be cautious about the sun because it may also cause sunburn and other illnesses.

The sun may keep you awake in the morning, but it is also essential for getting a good night’s sleep. That’s how your body uses natural light to decide what time it is and whether to produce energizing hormones or those that make you feel tired and comfortable, such as melatonin.

Embracing light inside your body as soon as you get out of bed is one way to keep everything on track. It sends a strong message to your body that it’s time to wake up. Try opening your blinds, exercising outdoors, or even driving to work without sunglasses.

Get Some Massage

If you are planning to have some me time, then we suggest you try getting a massage. It doesn’t just give you relief but also helps you sleep better. Massage lets people experience comfort from insomnia and daytime dysfunction. Also, it may help reduce pain, anxiety, and depression.

Self-massage is an alternative if you can’t visit any professional massage. You may also benefit from having a massage from a partner or friend. Enable your mind to wander and concentrate on the emotions and sensations of touch. As information is mainly available on the internet, you can look up some techniques you can use.

Although massage is generally healthy, if you have any severe health conditions that can prevent you from reaping the benefits, consult your doctor. If you have sensitive skin, test a cream or oil on a small skin patch before using it.

Watch What You Eat

A grumbling stomach, like an excessively full belly, can be irritating enough to keep you awake. You shouldn’t consume a large meal within two to three hours of going to bed. If you’re hungry right before bed, eat a small healthy snack to tide you over before breakfast, such as an apple with a slice of cheese or a few crackers made out of whole wheat.

By mid-afternoon, caffeine-containing foods and beverages, such as coffee, tea, soft drinks, and chocolate, should be avoided. Make sure to eat dinner. Caffeine, a stimulant, is found in chocolate. Alcohol, surprisingly, has a similar impact. Avoid foods that are acidic (such as citrus fruits and juices) or spicy, as these can cause heartburn.

However, it should be the lightest meal and should be finished a few hours before bedtime. Stop spicy or heavy foods, which can induce heartburn or indigestion and keep you awake.

Takeaway

We should never forget that our body produces melatonin naturally. That being said, instead of taking melatonin supplements to help you sleep, you should always try and seek natural solutions to your sleeping problems. 

If you cannot find solutions to it, see a doctor who will help you find out how to handle your sleeping problems effectively. Furthermore, we cannot guarantee the safety of taking a melatonin supplement, so as much as possible, avoid taking that risk.