Melatonin is often promoted as a valuable ally for improving sleep quality. Available in a variety of forms and dosages, it is attracting the interest of many people looking for help with sleep disorders. But what is melatonin?
What is melatonin?
Melatonin is a hormone naturally secreted in the brain. It regulates the sleep-wake cycle and is produced in response to variations in light levels. Production increases in the evening, when light levels fall, to induce sleep. On the other hand, production decreases in the morning, when light levels rise, to incite a sense of wakefulness.
When should melatonin be used?
Given how it works, melatonin can be particularly useful in certain situations. For example, people suffering from jet lag, such as frequent travellers, may benefit from using it to readjust their internal clocks. Similarly, it can help during seasonal changes or for those with atypical work hours, such as night-shift employees.
Although several studies have highlighted the positive effects of melatonin on sleep, it's important to keep in mind that these benefits are often modest, and studies can be small-scale. Before starting supplementation, it is advisable to consult a healthcare professional. They will be able to assess the appropriateness of this treatment in relation to your state of health and any other medications you may be taking.
Available dosages and forms
Melatonin is available in several doses. As in many other situations, it's best to start with a low dose and increase as necessary, without necessarily reaching the maximum dosage. It could be that the minimum effective dose is enough to improve your sleep. The key lies in personalizing the dosage and listening to your body.
Melatonin is available in capsules, swallowable tablets, melting tablets, gel capsules and liquid formats. Some references mention differences in absorption speed, but these are minimal. Choose the form that best suits your needs.
And what about magnesium?
Alongside melatonin, magnesium is often cited as a supplement that can improve sleep quality. Although it can have beneficial effects, it's essential to remember that the results are not miraculous. Before starting magnesium supplementation, it is also advisable to consult a healthcare professional to ensure its suitability for your situation.
Sleep hygiene is key
Good sleep hygiene is the best remedy against insomnia. You'll find many tips in our PSST! guide, Looking to sleep better? Here are a few tips to help you improve the quality of your sleep:
- Exposure to daylight: Getting outdoors during the day helps regulate your circadian rhythm.
- Exercise: Regular physical activity helps burn off energy and promotes restful sleep.
- Limit caffeine: Don’t consume caffeine at the end of the day to avoid disturbing your sleep.
- Establish a routine: Try to get up and go to bed at regular times.
- Avoid heavy meals in the evening: Opt for light meals to avoid digestive discomfort during the night.
- Reduce your alcohol intake: Although alcohol may seem relaxing, it actually disrupts sleep quality.
- Limit long naps: Long naps can disrupt your night-time sleep.
- Avoid screens before bedtime: The blue light emitted by electronic devices can interfere with melatonin production.
- Create a sleep-friendly environment: Make sure your bedroom is dark, comfortable and quiet.
Foot massage before bedtime
Several social media posts have mentioned that massaging feet with creams and oils can improve sleep. There are no compelling studies to support these claims; however, massages have a relaxing effect that can promote sleep. Massaging your feet, or having them massaged, can help you calm and fall asleep. It's a simple, risk-free method worth exploring for its soothing benefits.
In conclusion, melatonin and other approaches can help improve sleep quality. Nevertheless, it is important to adopt a holistic approach, combining a healthy lifestyle and consultation with health professionals, in order to enjoy quality, restorative sleep.