Melatonin, a sleep supplement, comes in many different strengths. But experts recommend that you get started with a dose ranging in 0.2-5mg of melatonin per day. Starting at a low dose enables your body to adjust the internal mechanisms and get used to the extra hormone.
In this article, you’ll learn more about
melatonin 3mg tablets.
What is Melatonin?
Released by the pineal gland, melatonin
regulates the circadian clock. Essentially, it is responsible for inducing
sleep.
A melatonin deficiency may lead to medical
conditions such as insomnia. It can also cause other sleep disorders, which are
very difficult to treat.
And since our body relies on the circadian
clock to ensure a regular sleep pattern, a lack of melatonin can throw off this
clock and worsen our quality of life.
Why is Melatonin Supplement used?
There are many reasons, but two of them are
the most important.
Device
use: 21st century is defined by long term use of
devices such as smartphones and laptops. These screens emit blue light, which
inhibits the release of melatonin in our brain.
Stress
and anxiety: when your brain experiences stress or
anxiety, it releases cortisol (stress hormone) and fires up the amygdala. We go
into a fight-flight-freeze response, which again diminishes the amount of
melatonin available in the brain.
While you can rely on melatonin to reset your
sleep cycle and go to sleep faster, we recommend that you fix the
aforementioned problems too.
To reduce stress and anxiety, you can try
grounding exercises and mindfulness meditation. And even if you are overly
reliant on screens, ensure to stop using these devices at least 1 hour before
going to bed.
Sleep disorders and melatonin
Melatonin is created naturally by our body and
available in trace amounts through some fruits and vegetables.
Melatonin supplements, however, induce sleep
much faster than what you get from consuming specific food types or follow
regular sleep cycles. So they’re very effective at providing relief from sleep
disturbances.
Here are some sleep disorders that you can
find relief from by consuming melatonin 3mg tablets:
Insomnia
Do you stay awake for long moments at night,
waiting for sleep to envelop your mind? If yes, then you may have insomnia,
which causes an inability to fall or stay asleep.
Insomnia can result from:
●
Anxiety and stress
●
Depression
●
Jet lag
●
Hormonal disbalance
Symptoms of insomnia include:
●
Anxiety and irritability
●
Depression
●
Weight gain
●
Impaired cognitive function
Taking melatonin supplement can restore the
balance of hormones in your brain and help you to fall asleep faster.
Non-24-hour Sleep-Wake Disorder
We all have a circadian rhythm, which helps to
manage the sleep-wake cycle. But in people with this disorder, the circadian
rhythm goes out of sync, leading to problems in falling asleep at a specific
time and building a sleep routine.
You may notice that you have insomnia and
hypersomnia like symptoms.
When you take melatonin, it resets your
circadian rhythm and helps people with this sleep disorder in following a
proper sleep schedule.
Other Medical Conditions
Apart from sleep disorders, melatonin may be
effective against some other medical conditions including:
●
Restless leg syndrome
●
Headaches
○
Cluster headaches
○
Migraines
●
Tinnitus
Also, if you have problems in falling or
staying asleep because of generalized anxiety disorder, then melatonin can help
to calm you down and fall asleep.
Melatonin - Recommended Dose
Starting off with melatonin 3mg tablets is
best because it provides your body the time to adjust to the dosage.
Later, you can go for a higher dose of 10mg of
melatonin per day.
However, it is recommended to not consume more
than 30mg/day of melatonin, as it may lead to toxicity.
Take melatonin 30 minutes before going to sleep
to get the best effect.
Conclusion
Melatonin, along with good sleeping habits and a daily exercise schedule, can enhance your sleep and make you feel more energised during the day. To start off, you can go with melatonin 3mg tablets and incrementally increase your dose.
FAQs
Q. Are
melatonin supplements addictive?
A. Melatonin isn’t addictive. It doesn’t build
up tolerance nor does it present any withdrawal symptoms.
Q.
Should I use melatonin on a regular basis?
A. Most people should rely on melatonin to
reset their sleep-wake cycle. So take it for about a week or two until you get
into a good schedule.
Q. When
should I take melatonin?
A. Take it 30 minutes before heading to bed.
Your body will be able to absorb the supplement properly.
Q. Is
melatonin a focus boosting supplement?
A. melatonin supports good cognitive health by
ensuring that you’re well rested when you wake up. However, it does not boost
your focus.
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