Sleeping problems are common, with about 30% of adults reporting difficulty falling or staying asleep every night. Insomnia can be a short-term problem, lasting for just a few days or weeks, or chronic, lasting for months or even years.
While many over-the-counter and prescription medications are available to treat insomnia, some people prefer to use natural solutions like melatonin. But does melatonin work? Is Melo air bad for you? Let’s take a closer look.
What is Melatonin?
Before we can answer the question, “Does melatonin work for insomnia?” we must first understand what it is and how it works. Melatonin is a hormone that helps control your sleep and wake cycles.
It’s produced naturally by your body and is also available as a supplement. Melatonin supplements are often taken an hour or two before bedtime to help you fall asleep faster and stay asleep longer.
How Does Melatonin Work?
A melatonin supplement can help you adjust your body’s internal clock, making falling and staying asleep easier. Your body produces more melatonin at night, which makes you feel sleepy.
In addition to insomnia, melatonin is effective in treating jet lag and delayed sleep phase syndrome (a condition where you go to bed later than you would like and have difficulty waking up in the morning).
Side Effects of Melatonin Use
There are a few side effects associated with melatonin use, but the most common side effect is daytime sleepiness, which usually goes away after a few days of taking the supplement. Other possible side effects include headache, nausea, dizziness, and irritability. If you experience side effects, stop taking the supplement and talk to your doctor.
Different Forms of Melatonin
Melatonin supplements can come in pills, patches, diffusers, or liquid forms. Liquid melatonin is usually taken under the tongue and begins to work within minutes. Patches are typically worn on the inside of the wrist, releasing small amounts of melatonin over several hours. So, is Melo Air bad for you? Melatonin supplements can help improve sleep quality and duration, and using a diffuser allows the hormone to be released slowly throughout the night.
For those who have difficulty falling or staying asleep, using a diffuser with melatonin may be an effective way to get the rest you need. Diffusers emit a steady stream of melatonin-infused vapor and can be used for short- and long-term relief from insomnia. In addition, diffusing essential oils such as lavender or chamomile can help promote relaxation and ease anxiety, contributing to better sleep. No matter which forms you choose, melatonin can be an effective way to get a good night’s sleep.
Melatonin May Help You Fall Asleep Faster
If you have trouble falling asleep at night, melatonin supplements may help. One study found that taking 3 mg of melatonin one hour before bedtime helped people fall asleep an average of 7 minutes sooner than they would have without the supplement.
Melatonin May Help You Stay Asleep Longer
While falling asleep may be half the battle for some insomniacs, others find that they wake up frequently throughout the night and can’t get back to sleep. If this sounds like you, melatonin can help. One study found that taking 3 mg of melatonin improved sleep quality and helped people stay 32 minutes longer per night.
Melatonin May Reduce the Effects of Jet Lag
If you frequently travel across time zones for work or leisure, you know how challenging it can be to readjust your body’s natural sleep-wake cycle. Fortunately, melatonin supplements may be able to help reduce the effects of jet lag. One study found that taking melatonin reduced symptoms of jet lag by an average of 21%.
Melatonin May Boost Your Immune System
In addition to improving sleep quality, studies have also shown that melatonin supplements can help boost the immune system. One study found that people who took 5 mg of melatonin daily for two weeks had a significantly higher number of immune cells than those who didn’t take the supplement.
Melatonin Is a Powerful Antioxidant
Melatonin is also a powerful antioxidant that can help protect your cells from damage caused by free radicals. This is important because free radical damage has been linked to numerous chronic diseases, including heart disease and cancer. One study found that taking 3 mg of melatonin daily for four weeks improved markers of antioxidant activity in healthy adults.
Conclusion
One of the most appealing things about taking a melatonin supplement is that it is safe and effective for most people with insomnia. Although side effects are rare, some people may experience mild gastrointestinal upset, drowsiness during the daytime, or headaches after taking a melatonin supplement. If you’re considering taking a melatonin supplement, talk to your doctor first to see if it’s right.