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Before considering melatonin, he tells his patients to work on improving their sleep by giving themselves time to wind down at the end of the night, exercising during the day, meditating and ...
Melatonin supplements for sleep come with side effects and their use may raise safety concerns, experts say. There's little evidence they help with insomnia.
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[43] [44] Prolonged-release melatonin is safe with long-term use of up to 12 months. [11] Although not recommended for long-term use beyond this, [ 45 ] low-dose melatonin is generally safer, and a better alternative, than many prescription and over-the-counter sleep aids if a sleeping medication must be used for an extended period of time.
During the night, melatonin regulates leptin, lowering its levels. Cetaceans have lost all the genes for melatonin synthesis as well as those for melatonin receptors. [83] This is thought to be related to their unihemispheric sleep pattern (one brain hemisphere at a time). Similar trends have been found in sirenians. [83]
Switching off all artificial lights: [20] Since the natural production of melatonin can be suppressed by bright light, exposure to light–even after sunset [21] –may prevent the body from feeling sleepy (and hence entering the sleep phase). Meditation and relaxation techniques [22]
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