Melatonin is now a joint supplement for battling various sleep difficulties, such as jet lag and insomnia. However, overdose on Melatonin can disrupt the circadian rhythm and cause other unpleasant side effects. Therefore, you can overdose on Melatonin precisely.
Melatonin is released gradually from the epiphysis cerebri into the blood. It is one hormone produced by the brain. The brain creates this hormone in response to darkness, and light exposure influenced it and helped induce sleep.
Melatonin production is low and makes us stay alert and active when we are visible to sunlight. When we are visible to less light in the evening, Melatonin increases, and we become sleepy. This explanation means that exposure to light at night can hinder melatonin production.
A melatonin overdose can be tough to define since there is no standard safe dose for everybody. Some people are more subtle than others to the results of Melatonin. A dosage that triggers a reaction in one person may be harmless to somebody else.
What is the manifestation of a Melatonin Overdose?
People embrace melatonin extras to promote sleep and keep their circadian rhythm intact. Still, too much Melatonin in your body can make sleep more challenging and disrupt your natural sleep plan. Too much Melatonin in your body can result in:
- Improper sleep
- Lucid dreaming
- Feeling groggy and unrest in the morning
- Irritable and unfocused all-day
- Poor immune function
- Lack of hand-eye coordination
- Slower response times
Besides the above side-effects, the following are the most common symptoms of overdose on Melatonin.
- Anxiety and depression
- Abdominal cramps
- Joint pain
- Mild tremors
What quantity of Melatonin should I take?
A particular prescription of Melatonin is the least dosage that effectively helps you hibernate without causing aftermath. An amount between 0.3 and 6 mg is a safe starting dose. A safe dose will depend on your age, body weight, and sensitivity to the supplement.
It is better to begin low and progress carefully and slowly if you observe inspiring results. Visit a doctor if your sleep problems persevere.
Should I Use Melatonin Supplements?
Because of the likely health hazards that come with using Melatonin, we advise evading the supplement altogether. Besides the severe side effects listed above and the potentially harmful drug interactions, we should also prevent supplementation melatonin because:
- It may contain dangerous additives: Because dietary supplements are not strict, they may have other additives that could hinder sleep and lead to annoying side effects.
- Dosage is unregulated: The U.S. Food and Drug Administration (FDA) has approved these supplements; however, because they consider Melatonin a dietary supplement, they do not control dosing as in the same way over-the-counter prescription medications. Therefore, there are no approved dosing guidelines.
- The threat of an allergic response: For those with sensitivities or other allergies, a melatonin supplement, mainly the additives, could trigger an allergic reaction.
- Dangerous for older citizens: Early research shows that Melatonin stays vigorous in more senior citizens longer than in youths. Consuming Melatonin before bed might lead to daytime drowsiness for older folks. There is also some confirmation that recommends melatonin supplementation could be dangerous to those with dementia.
- Risky for pregnant women: Therapeutic research on the consequence of melatonin supplements is still fresh. There is insufficient evidence to recommend that it is harmless for nursing or pregnant women.
What Not To Take With Melatonin
Since Melatonin can upset your circadian rhythm, avoid taking it with caffeine or alcohol. These can obstruct your sleep-wake cycle and your regular melatonin creation.
Before using a supplement or any over-the-counter medication or Melatonin, talk with your doctor; this is especially true if you take other medicines. For illustration, birth control medicines may cause your body to produce more Melatonin, so using a supplement could drive your levels into an unnatural range.
Consuming Melatonin with anticoagulant drugs could escalate your risk of blood loss. You should also elude taking Melatonin if you take corticosteroids to suppress your immune response to conditions such as rheumatoid arthritis or lupus.
How to Increase Melatonin Production Logically
Instead of trusting a melatonin supplement to promote a healthy sleep-wake cycle, it is much more effective and safer to enhance your body’s melatonin development naturally. Below, we offer tips on how to raise melatonin levels and get a good night’s sleep.
- Lessen Blue Light Exposure at Bedtime
The blue light from electronic screens can often copycat sunlight. Using these gadgets before bed can make the mind reason it is still daylight, causing Melatonin to slow and Cortisol increase. For this purpose, it’s challenging to sleep. Therefore, avoid blue light for at least 1.5 hours before bed because keeping your surroundings dark can also help inflate your melatonin levels so you can have a perfect sleep.
- Keep a Regular Sleep Plan
We link our natural melatonin production to the sun rising and setting. Sunlight experience keeps melatonin gauge low, while darkness aggravates it to relax and find sleep.
Sleeping and wakening at an exact time every day will keep you intact with your sleep-wake cycle and help you exploit the value of your sleep. Eventually, your body will become familiar with these practices, and you will find rest much more comfortable to come by.
National Institute of Health Suggested that melatonin production is at its peak between 11 p.m. and midnight. After midnight, melatonin production slows. Therefore, sleep is often more comfortable and more natural before 11 p.m. Staying up too late and sleeping in opposition to the natural sleep-wake cycle can cause a hormonal disparity that makes it challenging to relax and enjoy deep sleep.
- Consume foods abundant in Melatonin
Foods with bountiful Melatonin can improve sleep, and fruits and vegetables such as cherries, bananas, spinach, and tomatoes contain Melatonin. Oats, Honey, and almonds also hearten melatonin development in the body. If you want a light meal before bed, reaching for any of these foods will help promote relaxation.
- Sunlight Exposure
Increasing our sunlight exposure can buttress our sleep diary. Exposing yourself to sunshine at sunrise helps to slow melatonin production and improve your internal clock so you can feel focused and alert.
Exposure to normal light during the day makes the effects of darkness in the evening manifest. This extreme shift will unsurprisingly multiply melatonin production at nightfall and help you fall asleep much faster.
Though melatonin supplements may seem like a quick answer for insomnia, they can have the contrary effect. With the struggle in dosing this supplement and the unpredictable results, it is hard to know how your body will respond to a low melatonin dose. So, we recommend using safer, more accepted ways to encourage sleep.
Please talk with your doctor, a physician specializing in sleep health, your pharmacist, or visit our website for more details.