![]() It’s often worse when there’s less background noise, such as when you’re trying to fall asleep ( 25). ![]() Tinnitus is a condition characterized by ringing in the ears. Melatonin may help alleviate acid reflux and gastroesophageal reflux (GERD) by protecting the lining of your esophagus - the tube that connects your throat and stomach - against irritants such as acid, alcohol, and nonsteroidal anti-inflammatory drugs ( 22).įor example, one study showed that taking melatonin inhibits an enzyme system that damages the esophageal epithelial barrier, which is responsible for protecting deeper layers of your esophagus from damage.ĭamage to the esophageal epithelial barrier is known to cause acid reflux and GERD and may eventually lead to more severe health complications such as cancer ( 23, 24). Indeed, a review concluded that melatonin supplements may reduce AMD by neutralizing free radicals and decreasing inflammation ( 21). That’s because this hormone has powerful antioxidant effects that may lower your risk of eye diseases, such as age-related macular degeneration (AMD) ( 20). Healthy indole-derived melatonin levels may support eye health. In addition to improving sleep, melatonin may provide other health benefits. In addition, it may help people with jet lag get to sleep. Research indicates that melatonin may help you fall asleep faster. Melatonin may help reduce jet lag by syncing your internal clock with the time change ( 18).įor instance, an analysis of 11 studies in people who traveled through 5 or more time zones found that melatonin was likely effective at reducing the effects of jet lag ( 19).īefore trying melatonin, though, it’s best to implement healthy sleep habits such as establishing a consistent sleep schedule, limiting alcohol and caffeine consumption, and reducing your exposure to light and electronic devices before bed. ![]() Shift workers may also experience jet lag symptoms because they work during hours that are normally used for sleep ( 17). Jet lag occurs when your body’s internal clock is out of sync with a new time zone. Strong evidence suggests that taking melatonin before bed decreases sleep latency - the time it takes you to fall asleep - while increasing total sleep time ( 11, 12, 13).Ī review of 11 studies demonstrated that taking melatonin before bed decreased sleep latency by almost 3 minutes and increased total sleep time by about 30 minutes, compared with a placebo ( 11).Īnother analysis of 23 studies in people with disease-related sleep disorders found that melatonin significantly reduced sleep disturbances and sleep latency while increasing sleep duration and quality ( 13).Īlthough this analysis concluded that melatonin wasn’t helpful for improving sleep in people with mental disorders or brain diseases such as Alzheimer’s disease, other studies have shown otherwise ( 14, 15, 16).Īdditionally, melatonin may counteract jet lag, a temporary sleep disorder. Melatonin levels rise at night in response to darkness and decrease in the morning in response to light. Melatonin works closely with your body’s circadian rhythm to help prepare you for sleep. Taking a melatonin supplement may help counter low levels and normalize your internal clock. Many factors may cause low melatonin levels at night, such as alcohol consumption, smoking, caffeine consumption, shift work, aging, certain medications, and exposure to too much light at night - including blue light ( 9, 10). It can also reduce levels of dopamine, a hormone that helps you stay awake, and is involved in some aspects of the day-night cycle of your eyes ( 6, 7).Īlthough melatonin’s exact mechanisms are unclear, research suggests that these processes may help you fall asleep.Ĭonversely, daylight modulates melatonin production, which is one way your body knows it’s time to wake up ( 8).īecause melatonin helps your body prepare for sleep, people who don’t make enough of it at night can have trouble falling asleep. Melatonin also binds to receptors in your body to help you relax.įor instance, it binds to receptors in your brain to reduce nerve activity. They then decrease in the morning, when it’s light outside, to promote wakefulness ( 5). Your melatonin levels start to rise when it’s dark outside, signaling to your body that it’s time to sleep. Melatonin also helps regulate your body temperature, blood pressure, blood glucose, body weight, and levels of some hormones ( 1, 4). In simple terms, the circadian rhythm is your body’s internal clock. Melatonin works in tandem with your body’s circadian rhythm ( 1).
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