褪黑素如何改善睡眠障礙

Poor sleep or insufficient melatonin can severely impact quality of life. A randomized survey indicates that adults worldwide with 30%-40% experience mild to severe sleep disorders. Today, insufficient sleep is a leading cause of insomnia and mood problems. Moreover, sleep issues are a common challenge for working professionals, with late nights and early mornings being the norm for those with tight work schedules. Jet lag and shift work are also common contributors to poor sleep. Prolonged periods of extended sleep disrupt our sleep patterns, leading to sleep disorders. This is particularly prevalent in adults, often attributable to fatigue, poor concentration, and memory decline.

melatoninMelatonin is a naturally occurring sleep hormone, but unfortunately, its levels decrease with age. However, recent medical studies have shown that increasing melatonin intake can provide a quick and effective sleep aid. This article aims to explain how melatonin can improve sleep disorders and mood problems by examining human sleep patterns.

How does melatonin affect sleep?

Sleep is not as simple as you might think; it's the result of a combination of chemical processes regulated by various chemicals in the body. These processes go through different phases in the brain before an individual enters deep sleep. Once these chemicals are gradually released into the body, brain activity, eye movements, and skeletal muscle tone begin to decrease. After a period of time, blood flow to the brain increases, while respiratory rate and heart rate decrease. Interestingly, melatonin is just one of the chemicals that regulate sleep; it's a natural component secreted at night that helps with sleep, primarily by regulating the circadian rhythm to ensure its proper functioning.

circadian rhythms and sleep disorders

You've probably noticed that you sometimes feel energetic or sleepy at certain times of the day. This isn't a coincidence; it's the result of your circadian rhythm. The circadian rhythm refers to how the body naturally regulates its sleep and wakefulness cycles over a 24-hour period. It's often called an "internal clock" because it regulates sleep patterns, as well as other activities like body temperature and eating habits. However, environmental factors can disrupt the circadian rhythm, including day-night cycles, light exposure, and sleep disorders caused by illness. This is a major reason why people experience jet lag and need longer sleep durations. If sleep disorders aren't managed properly, they can lead to serious consequences such as insomnia and mood problems.

Sleep Disorders: How Melatonin Helps Regulate Your "Clock"“

Over the years, scientists have discovered many substances that can regulate circadian rhythms (the body's internal clock), but melatonin is considered "safer" because it is natural, non-toxic, and suitable for long-term use by older adults. Furthermore, it has very few side effects and is well-tolerated. These studies have shown that melatonin can quickly regulate circadian rhythms. In other words, taking 5mg of melatonin supplement orally at night can induce sleep within approximately 20-45 minutes. This process is achieved by stimulating sleep receptors in the brain. Oral melatonin sends signals to our biological clock, which can then be reset daily.

Melatonin has been experimentally proven to improve sleep latency and sleep quality. Its effectiveness allows shift workers and intercontinental travelers to improve or maintain good sleep patterns by taking oral doses of melatonin. Furthermore, a significant study by the British Psychopharmacology Association concluded that melatonin should be the first-line treatment for insomnia patients over 55 years of age.

Conclusion

The use of melatonin in several sleep disorders is still being explored. However, for now, melatonin is considered a highly effective and reliable treatment for mild sleep disorders such as jet lag, mild insomnia, and sleep disturbances. Melatonin has no addictive or dependence-causing side effects, and because of its safety and sedative effects, it is strongly recommended for shift workers and the elderly to maintain high-quality sleep.