Having trouble sleeping? If so, definitely try Melatonin!

I'm on my way to pick up my bodybuilding supplies and suddenly a delivery of new stuff from Green Food peeks out at me. As soon as I see the melatonin, I'm like, "yo, give me a try." Why? I had previously read a lot about melatonin improving sleep, especially in people working shifts, and also its benefits against cancer. But it wasn't until it arrived in the shop that I decided to try it.

Melatonin is a neurohormone secreted by the pineal gland in the brain and is well known for regulating sleep. Light suppresses melatonin synthesis, which is why it makes it much harder for you to fall asleep after a night shift. The primary use of melatonin as a supplement is to normalize abnormal types of sleep. My personal experience is that it has definitely improved my sleep, I fall asleep faster and have a deeper sleep. For me, I can definitely recommend it!

Melatonin for sleep

Irregular sleep patterns are associated with a variety of health problems and premature aging. Melatonin is a hormone that our body uses in helping us fall asleep, so supplementing it is considered a way to achieve regular sleep. It is particularly useful for people who work shifts.

Other benefits of melatonin include general neuroprotective effects, as melatonin is a powerful antioxidant. Melatonin also has several anti-cancer properties and is currently being researched for its role in fighting breast cancer. It doesn't seem to have much effect on muscle mass or body fat, but can potentially stop you from gaining more fat. Melatonin supplementation also contributes to eye health, possibly reducing tinnitus (whistling in the ears) and improving mood (by helping you sleep better).

The primary mechanism of melatonin is that it helps reduce the time it takes to fall asleep (as a hormone, this is its primary role).

There are some demographics that tend to have irregular melatonin production in their bodies. Smokers tend to be less responsive to supplementation, and older people tend to not produce as much melatonin during the night. Depression is also associated with lower melatonin levels.

Side effects of melatonin

Taking melatonin is not associated with negative feedback (supplementation does not cause your body to produce less of the hormone). It is also not addictive and not toxic.

Why have better sleep

Studies have linked short, sleepless nights to an increased risk of chronic diseases such as obesity, type 2 diabetes, and cardiovascular disease. For example, less than 6 hours of sleep per night has been shown to increase chronic inflammation and insulin resistance, two metabolic processes associated with the development of these health conditions and a decline in overall health and well-being.

Insufficient sleep can slow muscle recovery, reduce insulin sensitivity, increase cortisol levels, and even upset leptin, an appetite suppressing hormone. It can also lower serum testosterone levels, reduce natural human growth hormone levels and kill cognitive performance.

Our sleep patterns are synchronized with light exposure. This is what our bodies are adapted to. This natural cycle (the circadian rhythm - a biological rhythm with a period of approximately 24 hours) dictates that cortisol should be high in the morning to provide us with energy, mental well-being, clarity and prepare us to handle daily stressors. As the day progresses, our cortisol levels should decrease and our melatonin levels should increase.

Melatonin is also the first step in a series of metabolic reactions that lead to the production of many hormones, including cortisol and sex hormones. Have you ever felt a loss of libido after a few bad nights of sleep? No wonder. In fact, the most influential factor in testosterone production is actually the quantity and quality of sleep!

Dosage

The benefits of melatonin are not dose dependent, so taking more milligrams will not help you fall asleep faster. The recommended dose is between 0.5mg - 5mg. It is recommended to start at 1mg and if it doesn't work, you can try increasing the dose. For me, the 2mg dose works perfectly. It is taken 30 minutes before sleep. It even seems to improve the growth hormone spike in sleep. Any dose is effective in this regard.

Source:Examine, tnation and Supertrainer