Sleep is an essential function that helps the mind and the body to get recharged and refreshed. Quality sleep helps to maintain the health of the body and also keeps the immunity intact to prevent infections and diseases. Without good sleep, the brain and the body cannot function optimally and impair the ability to think properly, process memories, and concentrate on tasks. Adults require 7 to 9 hours of sleep, while children and teenagers need more than that. But for most people getting good quality sleep is not possible due to stress, health issues, or a disruptive bedroom environment. One of the ways to get that elusive sleep is to use melatonin sleep aids like melatonin gummies or popularly known as sleep gummies. Apart from helping you get good sleep, melatonin gummies uses are many. Before you know the benefits of these melatonin gummies or sleep gummies, it is important to know what melatonin is and its importance.
What is Melatonin, and How Does it Work?
Before you start taking melatonin gummies or sleep gummies, you should know that melatonin is a hormone that is produced in the brain by the pineal gland. The main function of this hormone is, that it helps the body regulate the circadian rhythm. That is essential to managing your sleep cycle. Additionally, melatonin is also used in managing cortisol levels, immune function, and blood pressure. It is an antioxidant that can reduce various health conditions. If the melatonin is not produced adequately in the body, it results in disturbed sleep and various other health problems. Hence alternative medicines like melatonin gummies or sleep gummies are consumed. It is also found to be an effective sleep aid for those who have insomnia.
Coming to how it works, naturally produced melatonin and the melatonin gummies or sleep gummies work similarly. It works in sync with the body’s internal clock and tells you when it is time to eat, sleep or wake up. The levels of melatonin rise when it is dark outside, which is the signal for the body that it is time to sleep. This gradually starts to decrease, and when there is light out, it results in wakefulness. Additionally, it also binds to the receptors in the body to enable relaxation. It binds to the brain receptors and reduces the activity of the nerves. Melatonin also reduces dopamine levels at night. Dopamine is a hormone that helps you stay awake and alert during the day. It is also involved in your eyes' day-night cycle.
Though the exact mechanisms of melatonin are not very clear, there is convincing evidence to show that the processes involving melatonin help you fall asleep. On the other hand, daybreak influences melatonin production, and the body knows when to wake up. Thus melatonin helps the body prepare for rest, and those who cannot produce it enough at night find it difficult to fall asleep. Taking a supplement like melatonin or sleep gummies can help counter the low levels and sync the internal clock. So one of the major melatonin gummies uses is it regulates and normalises the body’s internal clock.
Benefits of Melatonin Gummies or Sleep Gummies
It May Help with Better Quality Sleep
Suppose you are struggling to get good sleep taking melatonin gummies or sleep gummies before bed helps you fall asleep faster and increases the total sleep time. Studies conducted on people who take melatonin supplements like melatonin gummies show that it reduces sleep latency and also increases the total sleep time when compared with a placebo. Further, studies also show that people with sleep disorders too had better quality and duration after taking supplements like melatonin gummies. The other melatonin gummies use is that it can also counter jeg lag. Usually, jet lag happens when the internal clock in the body is out of sync with the new time zone. Similarly, it also helps shift workers who work in hours where they usually sleep. However, before trying supplements like melatonin gummies or sleep gummies, start by establishing a sleep routine, and inculcate a healthy lifestyle and sleep habits.
It May Help in Boosting the Human Growth Hormone
The body produces various types of useful hormones, and one of them is the human growth hormone, HGH. It is a hormone that is essential for the growth and regeneration of cells. When this hormone is at optimal levels in the body, it aids in more muscle mass and bone strength. Various studies suggest that taking supplements like melatonin gummies increases the HGH levels, especially in men.
May Reduce Acid Reflux and GERD
Melatonin gummies may help reduce the symptoms of GERD, gastroesophageal reflux, GERS, and acid reflux. The melatonin gummies use is that it protects the esophageal lining that connects the stomach and the throat against irritants like alcohol, acids, and medicines. Various studies have also shown that taking melatonin or sleep gummies inhibits an enzyme that damages the epithelial barrier responsible for protecting the esophagus from damage. Prevention of this damage helps prevent GERD and acid reflux which leads to health complications like cancer.
Promotes Eye Health
Healthy melatonin levels may help eye health. This hormone has antioxidants that reduce the risk of eye diseases like AMD (age-related macular degeneration) by decreasing inflammation and reducing the free radicals. Studies have shown that melatonin gummies have a good amount of antioxidants that can decrease cell damage and promote eye health. It was also determined that melatonin gummies can offer protection to the retina and also improve visual clarity.
May Reduce Migraine Attack
A migraine is a type of headache that leads to a pulsing and throbbing sensation, usually on one side of the head. Several prescription medicines can help treat migraine, but melatonin gummies offer better relief as it helps inhibit the sensation of pain. Several studies show that taking melatonin gummies not only helped in reducing the severity but consuming them at bedtime also reduced the frequency.
May Alleviate Ringing in the Ears
The ringing of the ears is medically called tinnitus, and the main symptom of this condition is ringing in the ears. It often gets worse when there is less noise. Research suggests that taking supplements like melatonin gummies can alleviate the symptoms and enable better sleep. However, since this is a medical condition, check with the doctor if you can take it along with tinnitus medications.
May Reduce Symptoms of SAD, Seasonal Affective Disorder
It is called seasonal depression and is a condition that affects a small percentage of the population across the world. It is a type of depression that happens with seasonal changes and happens at around the same time every year. Some research indicates that it is linked to light changes and the circadian rhythm in the body. Since melatonin regulates the circadian rhythm, taking melatonin gummies or sleep gummies along with Ayurvedic juices can reduce the symptoms. However, more research needs to be done for conclusive evidence of the same.
Melatonin Gummies Use
- One of the major melatonin gummies use is it reduces sleep problems caused by insomnia, blood pressure, or beta-blocker drugs.
- The melatonin gummies' use is not restricted to inducing sleep; it can be used to reduce tumour size and used along with chemotherapy treatment to treat cancers.
- In children who have undergone surgery, melatonin gummies use is it prevents or reduces anxiety.
- Another not so well-known melatonin gummies use is that it can act as a pain killer.
How to Take Melatonin Supplements
After reading the various benefits and melatonin gummies use, if you are considering taking this supplement, start with a small dose of 0.5 mg per day. Since not all sleep gummies are made equal, it is recommended that you use the dosage on the label as the yardstick to avoid any side effects.
Start your sleep gummies on a low dose and then increase if that does not work. If the melatonin gummies use for better sleep, take them 30 minutes before bedtime for maximum effect. However, if you are using sleep gummies for correcting the circadian rhythm, then take it a couple of hours before bed to create a more regular sleep schedule.
Side Effects of Melatonin Gummies
As per research, it is safe to consume sleep gummies because it is non-addictive. So it can be used both as a short and long-term supplement. Additionally, there is little evidence that supplementing melatonin with sleep gummies reduces the ability of the body to generate it naturally. Also, there are not many major side effects of taking these supplements. Some people may have sleepiness, dizziness, nausea, and headache. If you are taking prescription medications, then it is best to consult your doctor as it may interact with certain medications. All-in-all melatonin gummies are safe and have very minimal side effects in adults.
While you are programming your body to produce melatonin naturally, you can still consume supplements like melatonin gummies safely. Until your body starts to do that, start with a minimal dose and increase if you don’t find it effective. The goal is to find the lowest dose that can help you get better sleep and get the other health benefits it offers, so start small. Also read A Complete Guide To Sleep Better, Healthy Sleep Tips
Authored By: Divya Shankar
About Author: Divya Shankar is a multifaceted content writer with 7+ years of experience. She has exclusive writing expertise in ayurveda.