Difficulty in falling asleep is a common problem of contemporary people. Frequent overtime work and staying up late resulting in insomnia is also the norm for our current generation. The White Paper on Exercise and Sleep 2021 released by the China Sleep Research Association shows that more than 300 million people in China have sleep disorders at the moment, and the results of last year's survey show that the incidence of insomnia among Chinese adults is as high as 38.2%. So how to get yourself to dreamland is key.

The following is what we often use melatonin. I'm sure everyone has used it. Anyway, I use it a lot, and sometimes I take some when I'm busy and stressed at work. Melatonin is often used in our daily life health products, its main effect is to improve sleep and anti-anxiety.

So, the question is whether melatonin can be eaten for a long time, and what are the hazards? Let me tell you about it below.

Melatonin is also known as pineal gland hormone, also called melatonin, which is a biological sex hormone secreted by the pineal gland inside the pituitary gland.

What does melatonin do?

Its main function is to improve sleep and improve the immune status of the body. Melatonin in children and young people to reach the peak of secretion, with the growth of age, the pineal gland is gradually calcified, melatonin secretion is reduced, so the quality of sleep in the elderly and sleep time is reduced, the immune system is reduced, so now clinically can be oral supplementation of the pineal gland hormone, that is, melatonin, to improve the symptoms of sleep, improve the immune state of the organism.

Can melatonin be taken for a long time? The answer is yes, melatonin can not be taken for a long time.

What are the dangers of taking melatonin for a long time?

1, affecting the body melatonin secretion

Long-term use of exogenous melatonin will lead to a decrease in the body melatonin secretion. When you stop using melatonin, your own secretion function may not be fully restored, thus forming a dependence on exogenous melatonin, leading to sleep function disorders, aggravating the symptoms of insomnia.

2, aggravate the burden on the liver and kidneys

Long-term overdose of melatonin will aggravate the burden on the liver and kidneys, and headache, gastrointestinal reaction, depression and anxiety and mental symptoms and other adverse reactions may occur.

3, affecting fertility

Long-term use of large amounts of exogenous melatonin, will cause hypothermia, the release of too much lactation hormone leading to infertility, reduce the male physiological desire.

4, affecting the spirit

Because melatonin is a kind of sleep-aiding health care products, long-term use may also lead to daytime dizziness and headache, or even sleepiness, drowsiness and other adverse symptoms.

5, and some drug interactions

Melatonin has an effect on some diseases and drugs, the use of drugs need to be cautious. For example, patients with cardiovascular and cerebrovascular diseases who have been taking aspirin for a long time are not recommended to use melatonin, because aspirin and melatonin will have drug interactions, affecting the efficacy of both.

6. Drug dependence

Long-term use of melatonin will cause drug dependence, inhibit their own melatonin production, so that the sleep condition is already worrying "worse".

7. Endocrine disorders

Melatonin is a hormone that can cause endocrine disorders in the human body when taken in large quantities over a long period of time, which is not conducive to good health.

8. Melatonin may affect children's development

Sleeping problems are common among children, but it is not wise for parents to let their children take melatonin. Doctors also do not recommend melatonin for children. Although researchers haven't extensively tested the hormone in children, animal experiments suggest that it may affect the reproductive function of adolescents.

Correct Use of Melatonin

Melatonin should be taken for a short period of time, usually a few weeks, no more than a month or two (depending on the symptoms and the medication), and discontinued as soon as you have achieved an effect, such as jet lag adjustment. To avoid side effects, start with the lowest dose. 0.2 to 5 mg is considered the starting dose range for melatonin supplementation. Insomnia sufferers should start with the lowest dose, especially when taking it for the first time.

Melatonin is indicated for three groups of people:

"Exogenous melatonin" is generally used clinically as a dietary supplement or nutraceutical for the regulation of jet lag, and is indicated for only three conditions:

1. Shift workers who are on duty at night and sleep during the day.

2. People who sleep later, such as staying up until the early hours of the morning or even at dawn;

3. People who need to travel with jet lag.

In addition, the following categories of people are not recommended to use melatonin:

Pregnant women and breastfeeding mothers

Alzheimer's disease

Depressed people

High blood pressure, diabetes, ever organ replacement, coagulopathy

Below my own experience through the first hand Summarize the ways to improve the quality of sleep, I hope you can help.

Stabilizing work and rest time, fixing the physiological mechanism of going to sleep + getting up. (Super important)

Replace bedroom curtains with blackout curtains

Take a bath for 10-15 minutes before bedtime.

No looking at cell phones computers and other electronics 30 minutes before bed.

Do not exercise 2-3 hours before bedtime. You can carry out appropriate relaxation, such as hot water foot soak, listen to sleep-aiding music, etc., to establish a good sleep state for yourself.

Stay away from caffeine and nicotine (nicotine makes it hard to fall asleep + wake up too early)

Don't drink alcohol before going to bed (easy to wake up at bedtime when the alcohol recedes)

Don't eat too much meat in the evening (not good for digestion) Don't drink too much before going to bed (run to the bathroom)

Avoid taking medications that will delay or interfere with your sleep (ask your doctor)

In fact, we want to improve their sleep taking melatonin is only a supplementary role, we can also take some other methods. For example, people with mild symptoms of insomnia can first use physical therapy, such as improving sleep hygiene and creating a comfortable sleep environment. The more severe symptoms can be combined with a variety of physical, psychological and drug programs integrated treatment.

Also, melatonin can be supplemented by food intake, such as increasing the intake of oats, sweet corn, tomatoes, bananas and these foods, and the diet should be diversified.