How should melatonin be taken to sleep? The key to making it work
Difficulties in falling asleep are a recurring problem.
Faced with this scenario and other health problems, many individuals choose to resort to melatonin supplements, the natural hormone responsible for regulating heart rate and the sleep cycle.
Popularity and responsible use According to the health specialist website 'UC Davis Health', melatonin is the fourth most used natural product among adults and the second among children.
The same source cites a study that revealed that 2.7% of Americans used these supplements in 2022. However, what few people know is that for melatonin to do its job, it must be consumed only after establishing a proper sleep routine.
(Of interest: How much sleep do we need for a restful sleep? ).
According to the version presented by the cited site, melatonin supplements have a hypnotic effect that facilitates falling asleep, benefiting even those who suffer from insomnia.
It is noted that by improving both the quality and duration of rest and speeding up the process of falling asleep, this supplement can be of great help.
However, it is essential to follow three essential recommendations:
- Use melatonin for a limited period of one to two months and then discontinue use to assess your condition without the supplement, as there are no conclusive studies yet on the effects of long-term use.
- Adopt healthy sleep habits.
- Be prescribed by a specialist.
What you need to know to sleep better. Photo: iStock
- Have a set time for going to bed and waking up, which establishes a regular routine.
- Limit screen time, especially during the two hours before bedtime.
- Avoid caffeine and alcohol in the afternoons and evenings.
- Sleep in a dark room and maintain a cool temperature, ideally between 15 and 25 °C.
Remember to get enough sleep to have energy. Photo: iStock
According to Marie-Pierre St-Onge, associate professor of nutritional medicine at Columbia University, melatonin is a hormone produced by the pineal gland in the brain, and its main function is to regulate sleep-wake cycles.
- Kiwi: Kiwi is another fruit that has been linked to better sleep due to its melatonin content. Research has shown that eating two kiwis an hour before bed can help improve sleep quality, making you fall asleep faster and without interruptions. Kiwi also contains antioxidants and serotonin, which also help regulate sleep.
- Walnuts : Besides being an excellent source of healthy fats, they are rich in melatonin. Eating a handful of walnuts throughout the day can help boost your melatonin levels naturally.
- Tomatoes: On the other hand, tomatoes, especially fresh and juiced tomatoes, contain a high amount of melatonin. Consuming about nine ounces of tomatoes two hours before bed showed positive effects on sleep quality, she explained.
- Almonds: Like walnuts, almonds are a rich source of melatonin and magnesium, both essential for a good night's sleep.
It is important to remember that the use of supplements, including melatonin, should always be supervised by a health professional.
Self-medication can lead to undesirable consequences, as each body responds differently to supplements and changes in habits. It is recommended to consult a specialist before starting or changing any treatment, thus ensuring safe and appropriate use.
The best infusions to help you sleep More news in EL TIEMPO *This content was rewritten with the assistance of artificial intelligence, based on information from Futbolred, and was reviewed by a journalist and an editor.
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