Melatonin: Your Guide to Achieving Calm and Relaxation
There has been a rise in consumption of a melatonin supplement across America, according to the CDC. As more people rely upon computers for General television viewing no longer adhering to the 6-foot rule that was once in effect, and cell phones are used throughout the evening, our lifestyles have inhibited melatonin production in the body leading to myriad problems sleeping and a demand for a solution.
Melatonin is what puts you in a state of quiet wakefulness before bed and promotes long-term sleep. Most people produce adequate levels on their own but there are steps that can increase natural melatonin production long-term and supplements that can be used short term to overcome jet lag, prepare your body to wake earlier for school or work, or counteract insomnia.
When to take melatonin?
Melatonin should be considered specifically for those who have occasional insomnia. You don't want to try it on a regular basis if it can be avoided but rather, on those nights here or there when you have difficulty falling asleep. In fact it may have bigger benefits if you have a delayed sleep phase syndrome whereby you fall asleep too late in the evening and therefore wake up too late the next day according to research from Johns Hopkins Medical School.
When you begin taking a melatonin sleep aid, you need to use the proper melatonin dosage. Start out with small amounts, increasing incrementally until you find a dosage that is effective at helping you fall asleep. Generally recommended use stipulates taking melatonin 3mg doses to start approximately 30 minutes before going to sleep, unless you are taking time releases melatonin in which case you should review the instructions and take the pills accordingly. As you continue using natural melatonin supplements you can increase your levels to melatonin 5mg supplements. Any amount of natural melatonin beyond that requires a prescription.
• If you are using melatonin to prepare your body to start going to bed earlier and subsequently waking earlier for a new semester of school or a new job, start out 3 to 5 days before you have to begin sleeping and waking earlier. You want to transition your body a few hours earlier each night.
• If you are using it for jet lag, again try to implement it a few days ahead of time and slowly change your schedule if possible. If not, use it immediately during or after travel a few hours before bed in order to induce sleep at the appropriate time for your new time zone.
For most adults, 7 to 8 hours of sleep a night appears to be the best amount of sleep.
What else can you take to sleep?
Melatonin supplements have been shown safe, non-addictive, and non-toxic by current studies. It should be noted that some people have experience mild side effects after taking melatonin such as sleepiness and dizziness. Melatonin can interact with other medication especially antidepressants, blood pressure medications, and blood thinners. If you are on any of those medications, check with your doctor before using melatonin as a sleeping aid. Your body naturally produces melatonin so, like any medication prescription or over-the-counter, there is concern that if you take too much of most things it will influence the levels your body naturally produces. Several studies indicate that melatonin consumption as a supplement will not inhibit your body's ability to produce its own.
Melatonin is produced naturally by the body approximately two hours before you go to sleep. You can use other tricks to help your body's natural production such as Bluelight Inhibitors in the evening on all devices that you use or changing the brightness of Lights in your home approximately 2 hours before sleep. Blue and green light from computers and smartphones neutralize the effects of melatonin. Sitting by a sunny window or going for a walk outside to increase your exposure to sun in the morning and the afternoon will also help maximize natural production.
Collagen, melatonin & sleep
Codeage Multi Collagen Beauty Night Capsules is a multi-source collagen peptide of type I, II, III, V and X. The Codeage Multi Collagen (advanced collagen supplement) offers a high quality blend of chicken, fish, bovine and egg collagen of type I, II, III, V and X. Codeage Multi Collagen Beauty Night also provides 225mg of elemental Magnesium (as TRAACS Magnesium Glycinate), 100mg of 5-HTP (5-Hydroxytryptophan), 6mg of Melatonin, 100mg of English Lavender Powder (Lavandula Angustifolia) and 55mg of L-Theanine. A Multi-benefit sleep supplement in an all-in-one solution.
Magnesium plays a widespread, critical role in the body, it is one of the 24 essential vitamins and minerals our organism need. Low magnesium may throw the body off course. 5-Hydroxytyptophan (5-HTP) is an amino acid that your body naturally produces. Our bodies uses this to produce serotonin, a chemical messenger that sends signals between your nerve cells. We have also added 5-HTP to our Multi Collagen Beauty Night.
Remember that melatonin supplements are just that, a supplement. While perfectly natural and safe in almost all situations they are not a crutch that should be relied upon long-term but rather, intermittently. They work most effectively when you are implementing natural ways of increasing your personal production of melatonin at the same time.