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Here's what to know before taking them. ... Nearly two-thirds of adults say they’ve turned to melatonin to help them sleep, according to a 2023 survey from the American Academy of Sleep Medicine ...
While melatonin is generally considered safe, it can have side effects or interfere with medication. Here's how and when to use this sleep-promoting supplement, according to experts.View Entire ...
Melatonin supplements can lull you to sleep on restless nights, but too much may lead to more rest disruption; here's what sleep experts say about proper dosage for adults and children.
Specifically, taking exogenous melatonin shortly after a meal is correlated with impaired glucose tolerance. Therefore, Rubio-Sastre and colleagues recommend waiting at least 2 hours after the last meal before taking a melatonin supplement. [48] Melatonin can cause nausea, next-day grogginess, and irritability. [49]
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The use of glasses that block blue light in the hours preceding bedtime can mitigate melatonin suppression. [49] Additionally, wearing blue-blocking goggles during the last hours before bedtime is recommended for individuals needing to adjust to an earlier bedtime since melatonin facilitates the onset of sleep. [50]
The one exception, where melatonin is effective, is the "circadian abnormality" DSPD. [49] Another systematic review found inconsistent evidence for the efficacy of melatonin in treating DSPD in adults, and noted that it was difficult to draw conclusions about its efficacy because many recent studies on the subject were uncontrolled. [50]
Using electronic devices before bed can not only stimulate our minds, but the blue light these devices emit can profoundly suppress our production of melatonin (the sleep hormone).
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