Melatonin-what happens after taking it 02

Melatonin may affect the development of children

It's not common for parents to take melatonin, but it's not wise for children to take it. Doctors also do not recommend that children take melatonin. Although researchers have not extensively tested the hormone in children, animal experiments have shown that it may affect the reproductive development of adolescents.

Although some studies have shown that it can help children with neurodevelopmental disorders such as autism, for most children, unknown risks outweigh benefits. Parents who want to solve children's common sleep problems should first try other methods, such as helping their children develop fixed work and rest habits.

Everyone needs to take different doses of melatonin

To avoid side effects, start with the lowest dose. 0.2-5 mg is considered to be the starting dose range for melatonin supplementation. Because the FDA does not strictly regulate melatonin, the efficacy of different brands may be different. Therefore, patients with insomnia should start with the lowest dose, especially when taking it for the first time.

Taking melatonin at the wrong time can disrupt sleep

Taking a melatonin before going to bed is unlikely because melatonin is a hormone that regulates sleep, not a sleeping pill. Its taking time should conform to the circadian rhythm of the human body. For most people, depending on the season, melatonin secretion peaks between 7 and 9 p.m. Therefore, taking it 30 ~ 90 minutes before bedtime is effective for some people; Other people with different types of sleep disorders may benefit from taking it 2 to 3 hours before going to bed.

The effects of different types of melatonin on the body are similar

In pharmacies, you may be overwhelmed by different brands and types of melatonin. It can be made into tablets, capsules, soft sweets, chewable tablets, or even spray. In fact, regardless of the form, their pharmacological effects are exactly the same.

The long-term effects of melatonin on the body are unclear

The American Center for complementary and alternative medicine said that taking melatonin in the short term (days to months) is safe, and the overall effect of long-term use is still in doubt. In addition, if the patient does not take it, please stop taking it.

How to help melatonin work

While taking melatonin may help, there are other low-cost ways to promote the body's production of natural melatonin. You can increase melatonin production by basking in the sun in the morning and afternoon. Blue light from computers or mobile phones interferes with the brain's production of melatonin, so stop using computers and phones one hour before going to bed, at least 1.8 meters away from the TV screen.

In fact, what needs to be adjusted may not be the level of melatonin itself, but the time of its release. In the hours before going to bed, people need to reduce their exposure to blue light to help the brain think it's night and induce sleep. In addition, eating foods rich in melatonin (such as medlar, walnut, almond, pineapple, banana and orange) before going to bed also helps.