Melatonin: The "Insomnia Savior"?

2024-07-08 10:31:22

Sleep is a major aspect of life, as one-third of our lifetime is spent sleeping. Good sleep is crucial for restoring energy and promoting health. However, statistics from the China Sleep Research Society indicate that over 300 million Chinese people experienced sleep disorders in 2021. In recent years, melatonin-related products have been hailed as "miracle sleep aids" by young people, especially white-collar workers. These products consistently rank high in sales among health supplements during multiple e-commerce events. But can melatonin, often referred to as the "savior of insomnia," truly rescue our sleep? And what are the potential side effects of long-term melatonin use?

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Melatonin is also known as the "dark signal" because its secretion mainly occurs in the dark, increasing at night and being suppressed during the day. Once the environment becomes dark, melatonin starts working, gradually leading the body into a sleep state. Melatonin plays an endogenous role in synchronizing rhythms in the body, affecting the sleep-wake cycle and stabilizing and enhancing circadian rhythms.

Efficacy of Melatonin

Research has shown that timely supplementation with exogenous melatonin can help adjust sleep cycles, especially for insomnia caused by reduced melatonin secretion. Melatonin supplements are also effective in treating delayed sleep phase disorder (DSPD) and can alleviate jet lag symptoms to some extent.

Delayed Sleep Phase Disorder (DSPD): DSPD, also known as circadian rhythm sleep disorder, is characterized by a person's sleep pattern being delayed by two hours or more compared to the normal sleep schedule, leading to later sleep and wake times. Studies indicate that melatonin can shorten the time required to fall asleep and help both adults and children with this disorder to sleep earlier.

Jet Lag: Evidence also suggests that melatonin can improve symptoms of jet lag, such as frequent awakenings and daytime sleepiness. However, the precise mechanisms by which melatonin regulates sleep are not fully understood and require further research.

Safety and Recommendations

Before taking melatonin, it is crucial to consult a doctor. Current research supports the use of melatonin for conditions such as circadian rhythm sleep disorders, jet lag, and pediatric sleep disorders. People experiencing these issues can use melatonin under medical supervision.

Conclusion

Melatonin is a valuable tool for managing certain sleep disorders and adjusting sleep cycles disrupted by factors like reduced melatonin secretion or time zone changes. However, due to the incomplete understanding of its mechanisms and potential long-term effects, its use should be carefully considered and guided by medical advice. Thus, while melatonin holds promise as a sleep aid, it should be used responsibly and under professional guidance.

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