2024-09-06 10:36:44
Them melatonin It’s a hormone plays a fundamental role in regulating sleep-wakefulness. Produced by the pineal gland in the brain, its secretion is affected by ambient light, meaning its production increases at night and decreases during the day.
In this article, we will explain what melatoninhow it works, the benefits and risks associated with it, as well as its use as a supplement to improve sleep quality.
What is Melatonin?
Them melatonin It is a natural hormone made from serotonin, a neurotransmitter related to mood.. Its main function is to regulate the body’s balance, which is the internal clock that controls the sleep and wake cycles. When night falls and the light does not decrease, the pineal gland begins to release melatonin into the blood, causing sleep and thus preparing the body for sleep.
natural production
Melatonin production can be affected by several factors, including:
- Light showArtificial light, especially blue light emitted from electronic devices, can inhibit melatonin production.
- Age: As time goes by, melatonin levels tend to decrease, which can contribute to sleep problems in the elderly.
- Life: Stress, poor diet and lack of physical activity can also affect the levels of this hormone.
Benefits of Melatonin
Them melatonin It is not only necessary to regulate the sky; It also offers many additional benefits:
Sleep progression
One of the most common uses of melatonin is as a supplement to treat sleep disorders such as insomnia or jet lag. By taking melatonin before bed, many people experience an improvement in sleep quality and a reduction in the time needed to intervene.
Natural antioxidant
Melatonin also acts as a powerful antioxidant. Helps neutralize free radicals in the bodyprotecting cells from oxidative damage and contributing to better overall health.
Behavioral process
Some studies suggest that melatonin can have a positive effect on mood and help reduce symptoms associated with seasonal affective disorders (SAD) and depression.
Using Melatonin supplements
Despite the potential benefits, the use of melatonin supplements should be used with caution.
Recommended dosage
Recommended dosages range from 0.5 mg to 5 mg taken 30 minutes before bedtime. However, no universal dosage is recommended; It is best to consult a medical professional before starting any supplement.
Potential side effects
Although it is generally safe for short-term use, some side effects may include:
- sleepy sleep
- Dizziness
- Headaches
- Hormonal changes
It is important to keep in mind that not everyone reacts the same to supplements; some may experience adverse effects even in small doses.
Risks associated with overuse
Excessive or prolonged use of melatonin supplements can lead to complications:
Psychological dependence
some people They can become psychologically dependent on the supplement to be able to sleepwhich can hinder your ability to fall asleep without it.
Drug interactions
Melatonin can interact with certain medications, as well anticoagulants, immunosuppressants and antidepressants. Therefore, it is always advisable to consult a doctor if you take other medicines.
Hormonal changes
Since melatonin is involved in many hormonal functions in the body, sExcessive use can alter other hormone systems and negative aspects such as fertility or menstruation.
Natural Alternatives to Improve Sleep
Supplements can help some people, but there are also others that can help take good sleep without having to resort to them:
Cleansing the sky
Give a reason regular sleep and wake routine Help regulate your internal clock. This includes going to bed and waking up at the same time every day.
A sleep-friendly environment
Create a dark and quiet environment stimulates the natural production of melatonin. Try using blackout curtains or blinds if you live in a bright area.
Rest procedures
Actions like meditation, yoga or deep breathing They can help reduce stress and prepare your mind and body for better sleep.
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