What Is Melatonin?
Melatonin is a natural hormone produced by the pineal gland in your brain. It plays a key role in regulating your sleep-wake cycle — also known as your circadian rhythm. Often called the sleep hormone, melatonin levels naturally rise in the evening, signaling your body that its time to sleep, and decrease in the morning, helping you wake up.
How Melatonin Works in Your Body
When the sun sets and darkness falls, your brain triggers the release of melatonin. This hormone helps you feel drowsy and prepares your body for rest. Light exposure — especially blue light from phones and screens — can suppress melatonin production, making it harder to fall asleep.
Melatonin Supplements: Dosage and Usage
Melatonin supplements are available in tablets, gummies, and capsules. Common dosage: 0.5 mg to 5 mg, taken 30–60 minutes before bedtime. 👉 Always start with a lower dose and consult your healthcare provider, especially if you are pregnant, breastfeeding, or taking medications.
Possible Side Effects of Melatonin
While melatonin is generally safe for short-term use, excessive or prolonged intake may cause: Daytime drowsiness Dizziness Headaches Nausea Mood changes Avoid taking melatonin with alcohol or caffeine, as they can interfere with its effectiveness.
Natural Ways to Boost Melatonin Production
Eat Melatonin-Rich Foods: Tart cherries, bananas, oats, tomatoes, and walnuts. Follow a Consistent Sleep Schedule: Go to bed and wake up at the same time daily. Limit Blue Light Exposure: Avoid screens at least 1 hour before bed. Keep Your Bedroom Dark and Cool: Darkness triggers melatonin release. Manage Stress: Practice yoga, meditation, or deep breathing.
Melatonin and Your Lifestyle
Melatonin is not just a sleep aid — its a key hormone for your overall health. Balancing melatonin naturally through lifestyle habits and mindful sleep hygiene can improve not only your rest but also your energy, mood, and immune function.
Final Thoughts
Melatonin is a gentle yet powerful way to help your body maintain its natural sleep rhythm. Whether through supplements or natural methods, optimizing your melatonin levels can lead to better sleep, improved health, and enhanced well-being.
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