Melatonin: The Natural Aid for Healthy Sleep

Table of Contents What is Melatonin? How does it work; Benefits and Uses Possible side effects of melatonin Recommendations and Advice

What is Melatonin?

Η melatonin, a hormone produced naturally in the human body, plays a key role in regulating the sleep-wake cycle. The secretion of the hormone increases during the night, enhancing the quality of sleep, and decreases with the first light of day.
In addition to her main role in sleep regulationThe melatonin is also involved in other important ones body functions:

• Brain health in older adults: Natural concentrations of melatonin decline over time, which may be linked to increased risk for neurodegenerative disorders such as Alzheimer's and Parkinson's.
• Eye health: H melatonin helps protect the eyes and may be beneficial for age-related macular degeneration.
• Nutrition and Melatonin Sources: In the diet, foods such as cherries, goji berries, eggs, milk, fish and nuts contain melatonin and may improve sleep quality.

Η melatonin May have antioxidant properties and help in various pathological conditions. However, it has been observed that can affect gut health, demonstrating the need for further research and understanding of its potential effects on the organism.
Η melatonin, so it is a hormone with multiple functions and applications, but its use should be done with caution and on the advice of experts, in order to achieve maximum benefits with minimum side effects.

How does it work;

Η melatonin it is secreted by the brain and contributes to the regulation of the human biological clock, i.e. the cycle sleep-wake. Its production and release melatonin it is linked to the time of day, increasing its production in the dark and decreasing it when there is light. This mechanism helps determine the natural period of sleep and wakefulness, helping the body to know when it is time to sleep and when to wake up. Furthermore, the production of melatonin it decreases over time, affecting sleep quality and the ability to adapt to different lifestyles, such as traveling through different time zones or working in shifts.

Benefits and Uses

Η melatonin, as a hormone naturally produced in the brain, has important benefits and uses:

• Improving Sleep Quality: Studies show that melatonin can help people fall asleep faster, increase total sleep time, and improve sleep quality. Is beneficial especially for people with sleep disorders, such as delayed sleep-wakefulness disorder, jet lag and in cases insomnia.
• Brain and Eye Health: H melatonin has been linked to protection against neurodegenerative diseases and eye health, as well reduces the risk of certain disorders.
• Sleep Cycle Setting: It is particularly beneficial for people with sleep cycle disorders, helping to restore it normal sleep rhythm and alertness.

Possible side effects of melatonin

Despite its benefits, its use melatonin accompanied by some possible side effects is covered, such as:

• Headache
• Dizziness or motion sickness
• Sleepiness during the day

Less common side effects include:

• Vivid dreams or nightmares
• Short-term feelings of depression
• Irritability
• Cramps in stomach
• Diarrhea ή constipation
• Decreased appetite
• Nocturnal urinary incontinence
• Increased risk of seizures
• Confusion or disorientation
• Mood swings and decreased alertness

It is important to consult your doctor before starting melatonin supplements, especially if there are underlying medical issues or if he is taking other medications.

Additionally, it is important to combine melatonin intake with healthy lifestyle habits such as good nutrition, daily exercise, good sleep hygiene, social connectedness and spirituality.

Also, it might interacts with certain medications, such as anticoagulants, anticonvulsants, contraceptives, diabetes medications, and immunosuppressants.

Recommendations and Advice

• Dosage: Typically, the dose varies from 0,5 to 3 milligrams, depending on the individual and the problem being treated.
• Natural Sources of Melatonin: Foods like cherries and goji berries are good sources of melatonin.
• Consult the Doctor: Before using melatonin supplements, especially if you are taking other medications or have underlying diseases.

Η melatonin is a natural and potentially beneficial aid for sleep and general health. However expert advice is important before using it, especially for long-term or high dosage.