Sleep Health

- 3 min read

Is Melatonin a Sleeping Pill?

Melatonin is a hormone that is naturally produced in the body. It helps to regulate the sleep-wake cycle. A synthetic form of melatonin is also available as a supplement. Some people use it as a natural remedy for insomnia and other sleep disorders.

So, does melatonin work as a sleeping pill? Let’s take a look at the science behind this popular supplement.

What is melatonin?

Melatonin is a hormone produced by the pineal gland in the brain. It is involved in regulating the body's sleep-wake cycle. Levels of melatonin rise in the evening and fall in the morning.

Production of melatonin is stimulated by darkness and inhibited by light. It is thought to play a role in resetting the body's internal clock, which helps to regulate the sleep-wake cycle. Melatonin levels are also affected by age, with older people generally having lower levels than younger people.

Melatonin and sleep: does it work like a sleeping pill?

You’ve likely heard of melatonin as a sleep aid. However, melatonin is not a sleeping pill and doesn't act similarly like sleeping pill.

Melatonin is a hormone that your body naturally produces. It’s sometimes called the “darkness hormone” because levels of it rise in the evening and fall in the morning. This rise and fall is linked to your body’s internal clock, or circadian rhythm.

Circadian rhythm helps regulate when for you to feel sleepy and when you feel awake. So, it makes sense that taking melatonin could help you sleep, right? Well, kind of. Melatonin supplements can help reset your internal clock if it’s out of whack (like if you’ve been jet-lagged or switched to a new work schedule).

So, is it good to take synthetic melatonin every night?

While most people consider short-term synthetic melatonin use to be safe, there is limited evidence that it is effective for promoting long-term sleep. It's important to remember that synthetic melatonin is also a hormone, and that using any hormone on a regular basis has the potential to suppress your own production of that hormone.

Furthermore, there are studies found that melatonin supplementation may impair the function of other hormones such as oestrogen and male growth hormone.

Better alternatives to synthetic melatonin

If you need help falling asleep and staying asleep at night, there are a few things you can do to help your body's natural ability to produce melatonin.

To begin, seek out sunlight during the day and keep your environment dark at night. Getting up and going to bed at the same time every day will also help to regulate your natural melatonin production.

There are a variety of other supplements that can help improve sleep that won't mess with your hormones. And, unlike the neurohormone melatonin, which only helps you fall asleep faster, these can actually improve your sleep quality and help you wake up feeling more rested and ready to go.

Magnesium - Magnesium is also used by the body naturally, but it is a mineral and more of a multitasker. This essential macromineral ("essential" in the sense that we must consume it on a daily basis) is involved in over 300 biological reactions. Magnesium has been found to help improve various sleep measures.
Maizinol™ corn leaf extract - Unlike synthetic melatonin, Maizinol™ is a natural sleep aid, stress, and mood health ingredient that contains proprietary standardized natural compounds known to bind to melatonin receptors and produce melatonin-like effects for better sleep quality. Maizinol™ is also clinically proven to reduce levels of a stress hormone, cortisol, and to improve mood health.

The takeaway

Melatonin is a hormone that controls your sleep cycle. It does not work like a sleeping. Taking it as a supplement can help you adjust your body clock, but experts agree it should not be done every night for long term.

To improve your overall sleep quality, you should instead support your body's natural production of melatonin by getting plenty of light during the day, seeking out darkness at night, and sticking to a consistent sleep schedule.

Sleeping Late: How Does It Affect Our Health?

It's 2:00 a.m. and you're still staring at the ceiling. You've been tossing and turning for hours, but sleep just won't come. You know you have to get up early for work in the morning, but you can't seem to make yourself care. After all, what's the harm in sleeping late? Turns out, quite a lot.

You know you have to get up early for work in the morning, but you can't seem to make yourself care. After all, what's the harm in sleeping late? Turns out, quite a lot.

Are 5-6 Hours of Sleep Enough? How Much Sleep Do You Need?

Most people need around 8 hours of sleep a day. However, some people claim that they can function perfectly fine on just 5-6 hours of sleep. So, is 5-6 hours of sleep enough?

It turns out that the answer largely depends on the person. Some people are so-called "short sleepers," who only need a few hours of sleep to feel rested and energized. In fact, they are at their maximum with less than 6 hours of sleep per night. Why? Genetics.

On the other hand, most people need at least 7 or 8 hours of sleep to function optimally.

So, if you're one of those rare short sleepers, then 5-6 hours of sleep may be enough for you. But if you're like most people, you'll probably need more than that to feel your best.

What Is The Ideal Amount Of Sleep?

Many factors can affect how much sleep a person needs, such as age, health, lifestyle, and work schedule. For example, young children and teenagers typically need more sleep than adults do because their bodies and brains are still developing. Older adults may need less sleep than younger adults do because they often have trouble sleeping through the night due to health conditions or medications.

The following are the recommendations for each age group:

Newborn	14-17 hours
Infants	12 to 15 hours
Toddlers	11 to 14 hours
Preschoolers	10 to 13 hours
School-aged children	9 to 11 hours
Teenagers	8 to 9 hours
Young adults	7 to 9 hours
Adults	7 to 9 hours
Older adults	7 to 8 hours

The amount of sleep you require is determined by your circadian rhythm, which is the internal clock that tells you when to sleep or wake up. Circadian rhythms are affected by sleep chemicals such as melatonin as well as environmental cues such as light and darkness.

Effects Of Not Getting Enough Sleep

If you find yourself yawning all day long or struggling to keep your eyes open, it may be a sign that you're not getting enough sleep. Other possible signs of insufficient sleep include:

Waking up frequently during the night
Feeling irritable or moody
Having trouble concentrating during the day
Memory isn't as sharp as it used to be
Get sick more often
Gaining weight or struggling to lose weight

If you're experiencing any of these symptoms, it's important to talk to your doctor to see if there's an underlying cause.

What Happens To Your Health If You Don't Get Enough Sleep?

Most people know that getting a good night’s sleep is important for their health, but many don’t realize just how vital it is. Sleep is essential for the body to repair and rejuvenate itself, and without enough of it, serious health problems can develop due to chronic sleep deprivation.

Lack of sleep has been linked to a number of health conditions, including:

Heart disease
Diabetes
Obesity
Impair cognitive function
Depression
Increase the risk of accidents and injuries

Then, Why Aren't We Getting Adequate Sleep?

There are many reasons why people aren't getting adequate sleep. For one, our culture values productivity and busyness over rest and relaxation. We are always encouraged to do more, be more, and achieve more. This can lead to chronic stress and anxiety, which make it difficult to fall asleep and stay asleep.

Another reason why we aren't getting enough sleep is that we often use screens late at night. The blue light from screens suppresses melatonin, the hormone that makes us feel sleepy. This can make it harder to fall asleep and can also disrupt our natural sleep cycles.

Finally, many of us simply don't make enough time for sleep. We may stay up late working (shift work) or socializing, or we may have early morning obligations that make it hard to get a full night's rest.

Persistent difficulty sleeping can be also a symptom of an ongoing health disorder, such as sleep apnea, or another medical condition.

Is It OK To Sleep Late But Still Get A Full 8 Hours of Sleep Then?

Natural circadian rhythms differ from person to person. Some people naturally go to bed at 10 p.m. and wake up at 6 a.m. Some people go to bed at 3 a.m. and wake up late. In the end, it doesn't really matter what time you sleep; what matters is that you sleep enough to wake up easily and feel good during your awake time.

However, you can develop a habit that makes it difficult to get up early for something important. This can have an impact on your social and work life.

Regularity is also important. According to studies, changing your sleep schedule causes significant stress on your body and mind. People who work in shifts are less healthy on average than those who work the same shift every day.

Takeaway

Sleep is essential for good health. Inadequate sleep can impair brain performance and, in the long run, increase the risk of health problems such as heart disease, stroke, mental disorder and diabetes.

Every night, try to get seven to eight hours of sleep. Practice good sleep hygiene to help you sleep better.

"I'm Not Having a Heart Attack!": The Hot Flashers of Menopause

Are you feeling like your body is betraying you? Do you sometimes feel like you're having a heart attack when all you're experiencing is a hot flash? You're not alone. Millions of women go through menopause every year and they all share your pain.

Hot Flashes: Why Menopause Means More than Just Change of Hormone?

When we think of menopause, we often associate it with the changes in hormone levels that women experience. However, menopause is so much more than that. It's a time of change for your whole body, both physically and emotionally.

The most noticeable change is the hot flashes. Hot flashes are a sudden feeling of warmth that can last for several minutes or even hours.

If you're one of the millions of women experiencing hot flashes, you know they can be more than just a little uncomfortable. In fact, hot flashes can cause long-term problems, including trouble sleeping and anxiety.

At What Age Does Menopause Usually Begin?

Menopause is the permanent end of menstruation and fertility. It's a natural biological process. Although the average age of menopause is 51, the age range is wide, with some women experiencing menopause as early as their 30s or 40s, and others not until their 60s.

The process of menopause doesn't happen overnight. It's a gradual process that can begin several years before menopause, when the ovaries start to produce less estrogen. This transition phase is called perimenopause.

During perimenopause, you may experience irregular periods, hot flashes, and sleep problems. These symptoms are usually most severe during the final two years leading up to menopause (ages 49 to 51). But they can begin earlier and last longer.

Menopause: It's Not Just Hot Flashes and Night Sweats

While hot flashes and night sweats are common menopausal symptoms, there are other less talked about changes that can occur during this time:

Vaginal dryness
Mood swings
Weight gain
Thinning hair and dry skin
Loss of breast fullness
Sleep problems
Irregular periods

Additionally, the risk of developing coronary artery disease increases during menopause. This is because the drop in estrogen levels can cause changes in cholesterol levels and the hardening of the arteries.

Life After Menopause: What to Expect

After menopause, women can expect to experience a variety of changes in their bodies. These changes can include hot flashes, night sweats, vaginal dryness, and weight gain. Additionally, women may also notice a decrease in their sex drive and an increase in urinary problems.

Although these changes can be challenging to adjust to, there are many ways to manage them effectively. With the right support and lifestyle changes, post-menopausal women can still enjoy a healthy and fulfilling life.

From Relief to Management: How to Minimize Post-Menopause Effects

There are a variety of treatments available to help manage the symptoms of menopause. Some women may need just a few simple lifestyle changes, while others may require more aggressive treatment. However, with the right approach, most women can effectively manage their symptoms and enjoy a healthy, active life.

1. Maintain a healthy weight:

Weight gain is common during menopause. This could be due to a combination of hormone fluctuations, ageing, lifestyle, and genetics.

Excess body fat, particularly around the waist, raises the risk of developing diseases like heart disease and diabetes. Furthermore, body weight may influence menopausal symptoms.

2. Avoid trigger foods:

What are trigger foods? They’re different for everyone, but there are some common ones to be aware of. caffeine, alcohol, sugar, and spicy foods are all known triggers for menopause symptoms like hot flashes and night sweats. Keeping a food diary can help you identify your own personal triggers so you can avoid them as much as possible.

3. Exercise regularly:

There is currently insufficient evidence to determine whether exercise is effective in treating hot flashes and night sweats.

Regular exercise, on the other hand, has been shown to improve other menopausal symptoms such as relieving insomnia, anxiety, depression, and fatigue. It can also help to prevent weight gain and a variety of diseases and conditions.

4. Drink enough water:

During menopause, the body goes through hormonal changes that can lead to dehydration. This is because the body sweating more to cool itself down. Drinking plenty of water can help combat this by keeping the body hydrated and healthy.

In addition to helping with menopause symptoms, drinking water has many other benefits. It helps improve skin health, promotes weight loss, and flushes out toxins from the body. So if you’re going through menopause, make sure to drink plenty of water!

5. Reduce intake of refined sugar and processed foods:

A diet high in refined carbohydrates and sugar can cause blood sugar spikes and drops, leaving you tired and irritable. This may aggravate menopausal physical and mental symptoms.

Diets high in processed foods may also have an impact on bone health, particularly if these foods replace the nutrients you require from a daily balanced diet.

6. Natural supplements can help you:

There are many natural supplements that can help relieve the symptoms of menopause. Fenugreek is a herb that has long been used in traditional medicine to treat a variety of issues. Recently, it's been gaining attention as a possible treatment for menopause symptoms like hot flashes, night sweats and lacking of energy.

Early Menopause: The New Normal for Millennial Women?

Early menopause is when a woman experiences menopause before the age of 45. This can be due to a variety of factors, including genetics, health conditions, and certain medications. However, the causes of early menopause is unknown.

Early menopause can have a significant impact on a woman’s health. It can cause problems with fertility, as well as an increased risk for osteoporosis and heart disease. There is also a higher risk for depression and anxiety in women who experience early menopause.

Summary

In conclusion, menopause is a normal part of a woman's life. It is not a disease, and it is not something to be ashamed of. Menopause is a time of transition, and it can be an opportunity for women to learn more about their bodies and how they work. There are many resources available to women who are experiencing menopause, and it is important to seek out support if needed.