Melatonin

Η melatonin is a natural hormone supplement widely used to regulate sleep and improve sleep disorders such as insomnia and jet lag.

Properties

• Natural hormone produced by the brain.
• It is associated with the sleep-wake cycle and circadian rhythm.

Benefits

• It helps reduce the time it takes to fall asleep.
• It increases the overall duration and quality of sleep.
• Useful for dealing with it jet lag and disorders sleeping due to work shifts.

Foods with Melatonin

• Foods such as cherries, coconuts, peanuts, grapes and rice contain melatonin.

Available Formats

• Supplements in tablet, capsule or liquid form.
• Doses vary but a maximum dose of 5 mg or less is usually recommended.

Deficiency Symptoms

• Lack of melatonin can cause difficulty sleeping, restlessness during the night and morning insomnia.

Factors Leading to Deficiency

• Exposure to light at night.
• Time zone changes or shift work.
• Age (melatonin production decreases with age).

Recommended Intake

• Adults: 0.3-5 mg before bedtime.
• The recommended dose may vary depending on age and health status.

Παρενέργειες

• Common: Headache, dizziness, nausea, drowsiness.
• Less common: Dream images or nightmares, short-term feelings of depression, irritability, stomach pains, diarrhea, constipation, decreased appetite, urinary incontinence, increased risk of falls, increased risk of seizures】.
• Serious side effects include worsening of seizures, changes in heart rate and blood pressure, decreased glucose tolerance, and possible drug interactions for people taking epilepsy medications, antidepressants, or anticoagulants.

Caution

• Careful use and specialist advice is required, especially if you are taking other medicines.
• Avoid driving or operating machinery for five hours after taking melatonin.

Melatonin is a popular choice for improving sleep quality, with relatively few side effects and without the risk of addiction associated with many hypnotics.