Melatonin is one of the key hormones in the human body that affects sleep quality and regulates circadian rhythms, writes IZ. It is produced by the pineal gland and intestines, using the amino acid tryptophan. In the dark, the level of this hormone increases significantly, contributing to easy falling asleep and full rest. However, with age, melatonin production decreases, which can affect sleep quality.
A modern lifestyle, saturated with artificial blue light from gadgets, bad habits and stress, significantly impairs the natural production of melatonin. This often leads to insomnia, problems falling asleep or poor sleep quality. In such cases, doctors recommend using melatonin in the form of supplements to correct disorders. Taking melatonin helps regulate the time of falling asleep and waking up, and facilitates the body's adjustment after changing time zones.
Scientific studies confirm that doses of up to 1 milligram of the hormone half an hour before bedtime have a positive effect on falling asleep. At the same time, doctors emphasize the importance of correctly selected dosage. In particular, too large doses can change sleep rhythms, while small doses help maintain its natural cycle. It is recommended to take melatonin as prescribed by a doctor after conducting tests that determine the level of the hormone in the body.
For better melatonin production, it is important to follow the basics of sleep hygiene. In particular, you should avoid using gadgets two hours before bedtime, ensure complete darkness in the bedroom, and maintain a comfortable temperature. In some cases, doctors recommend supplementing melatonin with magnesium or vitamin D3, if this is confirmed by tests.
Recall that we previously wrote about how much water you should drink per day: optimal volumes and possible risks