Is Melatonin Right for You?

Is Melatonin Right for You?

While the American Academy of Sleep Medicine and the Sleep Research Society both recommend that adults get at least seven hours of sleep each night, the Centers for Disease Control and Prevention reports that more than 25% of adults don’t meet that requirement.1 Yet, research is clear that getting enough sleep is critical to supporting both physical and mental health.2

If you are one of the many people who are not getting enough sleep, you may be wondering how you can better support your sleep. Consider melatonin.

Sleep Well Every Night

Melatonin has become a popular supplement for stress and sleep. That’s because of the research. Melatonin is a hormone that the brain produces naturally at night to help regulate the sleep-wake cycle.3

According to the research, melatonin taken as a dietary supplement helps support both the quality and quantity of sleep.4 A 2022 analysis of 34 randomized controlled trials found that melatonin was effective at helping people fall asleep and increasing total sleep time.5

Research also demonstrates that melatonin is safe when used at the recommended amount.3,6

Relax and Rest Naturally

If counting sheep isn’t doing the trick, you may need extra support. Melatonin is often combined with herbs and other nutrients that help support relaxation and create a state of calm.

For example, the amino acid L-theanine has been shown to help with stress and support brain function in the process.7 Gamma amino butyric acid (GABA) is a neurotransmitter produced in the brain that is also available as a dietary supplement to support relaxation and sound sleep.8

Herbs like valerian root, chamomile, and passionflower also help soothe during times of stress. Lemon balm and hops help calm the central nervous system to help support healthy sleep cycles, so you wake feeling rested.9

When looking for a soothing sleep formula to take before bed, look for a combination of the nutrients and herbs mentioned along with 3 mg of melatonin. Driftoff has just that combo and is formulated for peaceful rest and relaxation.* The ingredients make a truly synergistic combination for sound sleep.*

Follow @zhou_nutrition for more fitness and wellness tips!

* These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.

References

  1. Centers for Disease Control and Prevention. Sleep difficulties in adults: United States, 2020. 2022;June 22. https://www.cdc.gov/nchs/products/databriefs/db436.htm
  2. Ramos AR, Wheaton AG, Johnson DA. Sleep deprivation, sleep disorders, and chronic diseases. Preventing Chronic Disease. 2023;20. https://www.cdc.gov/pcd/issues/2023/23_0197.htm
  3. Savage RA, Zafar N, Yohannan S, Miller JM. Melatonin. StatPearls. 2022;Aug 8. https://www.ncbi.nlm.nih.gov/books/NBK534823/?report=reader#_NBK534823_pubdet_
  4. Costello RB, Lentino CV, Boyd CC, et al. The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutr J. 2014;13:106. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4273450/?report=reader
  5. Salanitro M, Wrigley T, Ghabra H, et al. Efficacy on sleep parameters and tolerability of melatonin in individuals with sleep or mental disorders. A systematic review and meta-analysis. Neuroscience & Biobehavioral Reviews. 2022;139. https://www.sciencedirect.com/science/article/pii/S0149763422002123
  6. Oestreich M, Polonio C, Prunuske J. Is melatonin safe to use long term? Evidence-Based Practice. 2022;25(7):15-16. https://journals.lww.com/ebp/Citation/2022/06000/Is_melatonin_safe_to_use_long_term_.13.aspx
  7. Hidese S, Ogawa S, Ota M, et al. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019;11(10):2362. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/?report=reader
  8. Cleveland Clinic. Gamma-aminobutyric acid (GABA). 2022;Apr 25. https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba
  9. Kenda M, Glavac N, Nagy M, Dolenc M. Medicinal plants used for anxiety, depression, or stress treatment: an update. Molecules. 2022;27(18). https://www.mdpi.com/1420-3049/27/18/6021

 

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