Publish Time: 2022-07-25 Origin: Site
Melatonin is a hormone produced by the pineal gland in the brain. It helps regulate our circadian rhythms (our internal clock) and has been shown to improve sleep quality.
Melatonin is an important sleep hormone, which is the remote control for regulating the human body's circadian rhythm. Once the secretion is reduced, it can cause a delay in the circadian rhythm, resulting in difficulty falling asleep.
The main time for melatonin synthesis is from 2 am to 3 am, and light shining on the retina will destroy the formation of melatonin, affect the normal neuroendocrine rhythm, and inhibit the secretion of melatonin from the pineal gland. Therefore, when flying around the world, people who need jet lag, night shift workers, and people exposed to artificial light sources at night can take melatonin for a short period of time. Elderly people with less melatonin secretion can take a small amount of melatonin appropriately.
Melatonin is an effective treatment for insomnia because it works as a natural sedative. However, some people experience unpleasant side effects when taking melatonin orally, such as nausea, drowsiness, headache, dizziness, and dry mouth. These side effects can make it difficult to fall asleep at night.
Melatonin has been shown to reduce stress levels and improve sleep quality. It also helps regulate circadian rhythms, which help maintain normal body functions throughout the day. In addition, melatonin has been found to boost mood and energy levels.
When a person is nervous, cortisol hormone increases, and melatonin can ease mood. If you are feeling anxious, melatonin can promote calmness and relaxation, and relieve related symptoms.
If you suffer from insomnia, take advantage of melatonin’s ability to promote restful sleep by using a controlled release capsule. This type of pill will allow melatonin to be released gradually over time, allowing you to fall asleep more easily and stay asleep longer.
Melatonin has been shown to improve mood and reduce stress levels. It also helps people sleep better at night. In fact, studies show that taking melatonin before bedtime can help you fall asleep faster and stay asleep longer. And when you wake up feeling refreshed, you’ll feel ready to face another day.
Mood disorders are common mental illnesses and are estimated to affect 8% to 20% of the world's population. Depression is the most common. The main symptoms are never-ending sadness, loss of interest in things, and negative beliefs about oneself. , suicidal thoughts, and patterns of sleep, appetite, and libido.
Although drug therapy and other adjuvant therapy can help the condition, 30%-40% of patients with depression still resist treatment. A systematic review (including 8 clinical studies) pointed out that so far, There is no evidence that the use of melatonin significantly improves mood disorders (depression, seasonal affective disorder).
If you’re looking to lose weight, melatonin might be able to help. Studies suggest that melatonin can help regulate appetite and metabolism. This means that it can help you eat less and burn more calories.
In a human trial, overweight and obese people lost an average of 3.1 kilograms more with melatonin than a placebo over a 30-day weight loss experiment.
A study from Aarhus University Hospital in Denmark found that even in the absence of any dietary and exercise interventions, taking 1-3 mg of melatonin per day increased subjects 12 to 12 mg per day compared to those taking a placebo. Lost 7% body fat and gained 3.5% lean body mass in one month.
The reason why melatonin can reduce body fat and increase lean body mass is currently believed by scientists to be related to brown adipose tissue. We all know that brown fat can burn white fat, and melatonin can help activate brown fat better, but there are only relevant studies in rats, and there is a lack of effective human experimental results.
1. Go to bed early and get up early
The secretion of melatonin has a circadian rhythm. After night falls, the light stimulation weakens, the activity of the enzymes that synthesize melatonin from the pineal gland increases, and the secretion level of melatonin in the body also increases accordingly. Peak at 2-3am. If you still don't sleep at bedtime, the stimulation of light will affect the secretion of melatonin.
2. Do not use electronic products before going to bed
Rather than saying that melatonin secretion has a circadian rhythm, it is better to say that the amount of melatonin secretion is regulated by the intensity of ultraviolet rays, especially blue light. The blue light from the screen of electronic products will inhibit the secretion of melatonin, so if you want to secrete more melatonin, it is very important to minimize contact with electronic products before going to bed.
3. Eat more tryptophan-rich foods
Tryptophan is the substrate for melatonin synthesis. When the intake of tryptophan is insufficient, the secretion of melatonin will naturally be affected. Therefore, if you want to secrete more melatonin, it is necessary to eat more tryptophan-rich foods.