When Should I Take Melatonin Capsules?
Melatonin, popularly known as a natural sleeping aid, is a hormone naturally produced by the pineal gland of your body, which plays a vital role in regulating the 24-hour sleep-wake cycle.
As darkness triggers melatonin production in the body, its levels are the highest during the nights. Most people, especially in the US, consume melatonin supplements in their dietary routine. It can be consumed as pills, gummies, capsules, or patches. Out of these, melatonin capsules are the easiest to use.
Melatonin capsules are an effective treatment for various disorders like delayed sleep phase syndrome (DSPS), insomnia, autism spectrum disorders, and attention-deficit hyperactivity disorder. Furthermore, it is believed to help individuals suffering from jet lag or those who have an irregular daily routine.
Like any other supplement, melatonin also has certain benefits, restrictions, side effects, and dosage limits for use. Let us quickly dig deeper into it.
How can melatonin help you?
1. Helps you sleep better
Melatonin supplements are known to reduce the time taken by individuals to fall asleep. Furthermore, it improves the overall sleep quality and increases the total sleep time (by 25 minutes to 48 minutes on average) for children who suffer from sleep disorders.
2. Helps to cope with SAD
SAD or Seasonal Affective Disorder is a form of depression experienced mostly during winters because of an alteration in the body’s circadian rhythm. This is due to a change in the amount of light during winters. Since melatonin plays a vital role in regulating the circadian rhythm, small doses effectively reduce the symptoms of SAD. However, more research needs to be conducted in this area.
3. Influence other hormones and bodily factors
Research suggests that melatonin capsules can promote the levels of growth hormones in men. Furthermore, melatonin supplements can prevent cell damage and help maintain eye health. Some studies also show that intake of melatonin capsules can reduce heartburns and Gastroesophageal reflux disease (GERD).
Note: The above information is from the limited research and studies available on the effects of melatonin.
When should you take melatonin?
The time of consumption depends on the reason. If you are consuming melatonin capsules to improve the overall sleep quality, it is advisable to take them 30 minutes before your sleeping time. However, if you want to correct your circadian rhythm, thereby establishing a proper sleep schedule, you can take them 2-3 hours before your bedtime.
Doses of 0.5 to 10 mg melatonin capsules per day are effective and non-addictive for short periods. However, it is best to follow the directions on the label and consult a doctor before including melatonin 0.5 or melatonin 10 mg capsules in your routine.
Restrictions on use
Melatonin capsules can have mild side effects like headaches, dizziness, nausea, and sleepiness. Furthermore, you should avoid and consult a doctor if you are -
- Pregnant or breastfeeding
- On anticoagulant drugs
- Consume corticosteroids
- On birth control pills
- Consume alcohol
- Taking antidepressants, diabetic medications, or sedatives.
Melatonin 10 mg capsules by WOW Life Science
WOW Life Science offers 10 mg melatonin capsules that will help regulate your body’s biological clock, offering a sound sleep. These capsules are vegetarian and do not contain any added fillers, flavours, or preservatives. Furthermore, they are free of gluten and stearate.
Note: Melatonin Capsules are not sleeping pills. They should not be consumed casually but only in cases where one needs to regulate their sleep cycle. It is best to consult a professional before you start consuming these capsules.