I feel so sleepy, but I still can’t sleep in bed. When I fall asleep, I am easy to wake up at night. I wake up and still have difficulty falling asleep. When I woke up in the morning, I felt that I couldn’t understand it. What should I do? Do you want to eat melatonin? Read the article.
what is melatonin?
Melatonin is a neurohormone secreted by the pineal gland in the brain. Darkness promotes its secretion and then makes you sleepy, so some people call it “dark hormones. ”
In this case, the addition of exogenous melatonin should also help sleep. Not necessarily.
These three situations can be tried
The American Academy of Sleep Medicine recommends that you can’t sleep well in the following three situations. You can try melatonin.
1. Time difference
The time difference is the time difference between the two places. For example, Beijing time is 8:30 in the evening, but New York time is 8:30 in the morning.
When we came to New York from Beijing, the body’s biological clock could adapt to it. It was easy to appear black and white upside down. During the day, it was languid and slow-moving. At night, it might not be able to sleep mentally. It might even have no appetite to eat, and the whole body could not be strong.
- How to take it?
You can try it on the day of the trip or a few days before, and choose the time to take it in the afternoon or evening.
When you arrive at your destination, you should take it before going to bed. It is best to go between 10 and 12 o’clock in the local time.
Studies have shown that melatonin may be helpful in improving sleep quality and duration after night shifts.
The American Academy of Sleep Medicine also recommends taking melatonin to improve the problem of not sleeping well during the night shift; so if you change from a white shift to a late shift, you can’t sleep or sleep, you can try to get rid of black. Prime.
3. Sleep phase shift syndrome
The word is too professional, read it. It is usually only after 2 o’clock in the morning to fall asleep, some people may have to get up to dawn to sleep, even if it is difficult to sleep on the day, it is difficult to sleep early.
Once you fall asleep, the length of sleep is similar to that of a normal person, but it is very difficult to get up so late in the morning, so it seriously affects work and life.
Do you have this problem, it is recommended to check the doctor first, if it is indeed the problem, you can try melatonin.
Many friends see that this will definitely say that the above three situations are not themselves. They are the most common insomnia. They fall asleep slowly as described at the beginning of the article. They wake up in the middle of the night and fall asleep slowly. They wake up in the morning and are very tired.
Is it taking melatonin?
A study of 19 primary sleep disorders (not disease-induced sleep) in 2013 showed that melatonin slightly improved sleep time, total sleep time, and overall sleep quality.
see it? It is a “slightly” improvement.
Do you want to try it? First look at the last part of the article. If you eliminate those problems and eliminate the disease, you can’t sleep, just try it.
Is it safe to take melatonin?
Overall, taking melatonin for a short period of time is safe, but due to limited research data, it is hard to say whether it is safe to take melatonin for a long time (more than a few months or years).
In addition, as a dietary supplement, it is far less regulated than drugs.
For example, in the United States, the US Food and Drug Administration (FDA) does not approve the effectiveness and safety of dietary supplements, so many small brands of dietary supplements may have illegal additions.
So, if you want to choose melatonin, a dietary supplement in the proposed selection of big brands, quality and more secure, the other not prudent long-term use, but also from taking to start taking small doses, so as not to cause brain dependence on large doses.
How can I sleep well?
If you don’t sleep well, you don’t have to be melatonin. If you don’t need it, it’s useless. So, you have to find the root cause and the right medicine.