Melatonin, a vital dietary supplement, enjoys global popularity. Besides aiding sleep, it imparts substantial health advantages. This blog details its benefits, potential drawbacks, and optimal dosage, including sleep gummies.

What Does Melatonin Mean?

Melatonin, produced by the pineal gland in the brain, regulates the body's circadian rhythm, crucial for managing the natural sleep cycle. It serves as a sleep aid for insomnia, available over-the-counter in the US and Australia but requiring prescription elsewhere, like Europe. Melatonin plays a vital role in immune function, blood pressure, cortisol levels, and sleep enhancement, doubling as an antioxidant, with studies suggesting its substantial impact on health issues. Trials indicate improved eye health and reduced seasonal depression symptoms with melatonin. To mitigate side effects, melatonin gummies have been formulated, offering various benefits.

Also Read: What Are The Benefits of Melatonin Gummies?

Benefits of Melatonin Sleep Gummies

1. Can Help You Sleep Better

Melatonin, often referred to as the "sleep hormone," holds a well-deserved reputation. Melatonin gummies are widely used for improving sleep and count among popular natural remedies for insomnia. Numerous studies support melatonin's effectiveness in enhancing sleep quality. A study involving 50 insomniacs revealed that consuming sleep gummies two hours before bedtime led to quicker sleep onset and improved overall sleep.

A comprehensive analysis of 19 studies involving children and young adults with sleep issues found that melatonin gummies reduced sleep onset time, increased total sleep duration, and improved sleep quality. While melatonin has fewer side effects compared to other sleep aids, its efficacy may vary. The most effective form of melatonin is in gummy format.

2. May Help With Seasonal Depression Symptoms

Seasonal affective disorder (SAD), also known as seasonal depression, is a prevalent condition impacting around 10% of the global population. It is associated with seasonal fluctuations, typically occurring between late fall and early January, potentially linked to variations in circadian rhythms influenced by seasonal light changes.

Low-dose melatonin gummies, which regulate circadian rhythms, are often used to alleviate seasonal depression symptoms. Research involving 68 individuals identified circadian rhythm alterations as contributors to seasonal depression, with daily melatonin supplementation proving beneficial in symptom reduction.

An analysis of eight studies revealed melatonin's ineffectiveness in alleviating mood disorders like bipolar disorder, depression, and SAD. Nevertheless, the impact of melatonin gummies on seasonal affective disorder remains inconclusive, warranting further investigation into their potential for symptom relief.

3. Human Growth Hormone Levels Could Rise

Human growth hormone (HGH) is vital for cellular growth and repair. Elevated HGH levels correlate with increased strength and muscle mass.

Sleep Gummies have been shown in several trials to boost HGH levels in men.

4. Can Help With Eye Health

Melatonin boasts abundant antioxidants, aiding in maintaining focus and preventing cell damage. Melatonin gummies show promise in treating glaucoma and age-related macular degeneration (AMD).

Supplementing with 3 mg of melatonin for 6–24 weeks was found to safeguard the retina, counteract age-related decline, and preserve visual acuity in a study involving 100 AMD patients. Additionally, rat studies indicate melatonin's potential to reduce the severity and occurrence of retinopathy, an eye ailment causing retinal damage and vision loss.

Nonetheless, extensive melatonin supplementation's impact on ocular health lacks substantial data, necessitating further human investigations.

5. Treatment for GERD

GERD, characterized by gastric acid backflow into the oesophagus, causing symptoms like heartburn, nausea, and belching, can benefit from melatonin's acid inhibition. It also reduces nitric oxide synthesis, relaxing the lower oesophageal valve and mitigating acid reflux into the oesophagus. Research suggests melatonin gummies as a potential remedy for heartburn and GERD. A study involving 36 patients found melatonin, alone or with omeprazole, effective in relieving heartburn and discomfort.

Dosage

Avoid excessive consumption of sleep gummies. Examine the provided information and proceed with melatonin medication. Melatonin doses vary from 0.5 to 10 mg daily. Adhere to package dosage instructions for safe xenon supplement usage.

In a Nutshell

You can begin with a reduced dosage and incrementally adjust until you discover the optimal amount. For improved sleep, consume melatonin 30 minutes post-bedtime. Meanwhile, if melatonin gummies are aiding in regulating your circadian rhythm, take them 2–3 hours prior to bedtime for a consistent sleep pattern.

Also Read: Melatonin Supplements for Sleep: All You Need to Know

Authored By: Vijeta Rana

About The Author: Vijeta Rana is a Wellness and Fitness Blogger from Punjab, India.