CrimeaPRESS reports:
Sleep is the basis of human life, its importance cannot be overestimated. However, many of us face sleep problems and worries due to stress. In this context, the question of the role of melatonin in normalizing sleep and combating stress becomes especially relevant. Let’s look at this topic in detail to understand exactly how melatonin can help us.
Melatonin: the sleep hormone and its importance
Origin and mechanisms of melatonin production
It is synthesized in our body by the pineal gland (epiphysis). The main stimulus for its production is a decrease in light in the environment, which tells the body that night has come. But regulating the sleep-wake rhythm is just one of the many functions of melatonin.
Melatonin levels in the body begin to rise as darkness falls and peak around midnight before gradually decreasing. The synthesis process is mediated through the retina of the eyes, which receives information about light and transmits signals to the brain.
Functions of melatonin in the human body
It has a variety of effects on the human body. It is involved not only in the regulation of circadian rhythms, but also has antioxidant properties, helps strengthen the immune system and regulates many physiological processes. Additionally, melatonin affects the regulation of blood pressure and body temperature.
Melatonin and sleep regulation
Interaction between melatonin and circadian rhythms
It plays a key role in maintaining circadian rhythms—natural physiological cycles that influence behavior, sleep, hormonal activity, and other bodily functions. Normal levels of melatonin signal the body to prepare for sleep, thereby regulating the time of going to bed and waking up.
The role of melatonin in improving sleep quality
Taking supplements can help normalize disrupted sleep and improve sleep quality. For example, in cases where people have difficulty falling asleep due to jet lag or irregular work schedules, melatonin can be a lifesaver.
The use of melatonin for the treatment of sleep disorders
Scientific research supports the effectiveness of melatonin in short-term therapeutic courses for the treatment of certain forms of insomnia. It is especially beneficial for older adults who may experience decreased nighttime melatonin production.
Melatonin in the fight against stress
Melatonin and its anti-stress properties
It has the ability to modulate stress levels in the body. Thanks to its antioxidant properties, it fights free radicals, which can increase during stress, and thus has a protective effect on cellular structures.
The effect of melatonin on cortisol levels
Cortisol is a hormone that is produced in response to stress. Melatonin can help regulate levels, preventing long-term exposure to high levels of cortisol, which can deplete the body.
The use of melatonin in complex stress therapy
Melatonin is often included in comprehensive stress management programs because it can improve sleep quality and have an overall calming effect on the body.
Practical recommendations for using melatonin
Dosages and regimen
Melatonin should be taken with extreme caution, choosing the dosage individually. Typically start with low doses to gauge the body’s response and gradually increase as needed.
Potential side effects and contraindications
Like any other substance, melatonin can cause side effects, especially if used incorrectly or if you are intolerant. The most common ones are headache, dizziness, and drowsiness the next day.
Tips for choosing
When choosing melatonin preparations, it is important to pay attention to the quality of the product and the reputation of the manufacturer. Companies like iTAB https://itab.pro/, offer a variety of supplements, including preparations with melatonin. Before making a purchase, take the time to study the detailed composition, reviews and recommendations of medical specialists.
Conclusion
Melatonin has an important role in normalizing sleep and combating stress, participating in the regulation of circadian rhythms and the prevention of stress-induced disorders in the body. Proper use and careful dosage selection can significantly improve quality of life, helping to cope with insomnia and stress.
FAQ:
How does melatonin affect circadian rhythms?
It performs an important function in maintaining and regulating circadian rhythms, signaling the body about rest times, as well as the phases of sleep and wakefulness.
Can melatonin help with insomnia?
Yes, it is often used to treat short-term situational sleep disorders such as insomnia, as well as to reduce the effects of time imbalance due to jet lag and jet lag.
Is melatonin used to treat stress and how does it do it?
It can be used in complex therapy for stress due to its moderate sedative and antioxidant effects, as well as its ability to influence cortisol levels.
How to choose the right dosage of melatonin?
The dosage of melatonin should be selected individually. You should start with low doses and carefully monitor the body’s reaction. In some cases, consultation with a specialist may be required to prescribe the exact dosage.
Are there natural ways to increase melatonin levels?
Yes, to improve melatonin levels, it is recommended to practice good sleep hygiene, avoid using electronic devices an hour before bed, and keep your bedroom as dark and quiet as possible. In addition, some foods contain melatonin or promote its production in the body.
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