SLEEP QUALITY & when supplement interventions are needed

Good quality sleep is fundamental to maintaining health, mental clarity, and overall well-being. It’s also the number one best recovery technique for muscle growth and brain health. While melatonin supplements can be a useful tool for managing sleep issues, they should not be the sole strategy for improving sleep. Understanding the role of melatonin and employing a range of sleep-enhancing practices can lead to better and more sustainable results.

THE ROLE OF MELATONIN

Melatonin is a hormone naturally produced by the pineal gland (in your brain) in response to darkness. It plays a crucial role in regulating the sleep-wake cycle by signaling to your body that it's time to wind down. Supplementing with melatonin can be particularly beneficial for short-term sleep disruptions, such as those caused by jet lag or shift work.

Melatonin release can be disrupted by excess screen time or light sources, napping during wake hours, or other synthetic substances that may be prescribed or taken.

Melatonin is the reason we start to feel ‘tired’ in the evenings, preparing us for sleep. But Melatonin does not necessarily help with sleep quality; it’s great for helping us to fall asleep, but not stay asleep.

IMPLICATIONS OF SUPPLEMENTING WITH MELATONIN

Melatonin use, especially for young people should be approached with extreme caution.

A review in Sleep Medicine (2019) noted that long-term use of melatonin in children could disrupt the normal onset of puberty. Melatonin’s influence on the endocrine system might affect the timing and progression of puberty, though more research is needed to fully understand these effects.

A study in Sleep Medicine Reviews (2020) highlighted that melatonin supplementation might not substantially improve sleep continuity or quality compared to placebo, suggesting that it is more effective for initiating sleep rather than sustaining it.

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