Melatonin: Properties, Benefits, Side-effects?
Benefits and properties of melatonin against sleep disorders, insomnia, jet lag. Melatonin supplements
Melatonin is the 'hormone that gives us all a good night sleep and wakes us up in the morning. But if melatonin levels fall, here is that sleep is slow in coming and the pace slip through. Melatonin levels in fact vary with the 'age: 6 years at most, 16 years old begin to decline, and 45 years if it produces half of a child. In addition to ensuring a good night's sleep, melatonin also plays the 'action bioregulator in the case of phase shift of the sleep-wake cycle due to jet lag when traveling or due to night work. If melatonin levels fall, dimunuisce also its effect bioregulator.
But more than ten years ago with the promise to make us sleep well, relieve stress and stave off old age, melatonin has arrived at the pharmacy. Melatonin keeps the promises today, in the light of new scientific studies that have elucidated the mechanisms of 'action as a bio-regulator of the sleep-wake cycle. Melatonin is a substance produced naturally by 'epiphysis or pineal gland, located at the base of the brain, and is released mainly at night. The secretion of melatonin by the body follows a circadian rhythm: it begins in the evening, reached its peak during the night, down to a minimum in the morning and remains very low throughout the day. The main function of melatonin is to promote the 'falling asleep and the first stage of sleep, which is why our body produces it in the evening.
But over the years (or as a result of stress and psychological and physical imbalances), the production of melatonin tends to decrease, so it may be necessary to resort to melatonin supplements, if taken at the right dosage and in cases of real need, food supplements melatonin have the ability to harmonize, to "synchronize" between their three basic systems of our body, those nervous, hormonal and immune systems, with great benefits on the quality of our lives. Melatonin has also been called "elixir of youth" and actually its action against "oxidative stress" caused by free radicals responsible for the 'aging is confirmed. Melatonin is also effective in counteracting the gradual decline of the immune system, especially after the age of 40. And 'scientifically proven that melatonin, taken under medical supervision in daily doses of approximately 5 grams, fortify your defenses against diseases and acts as an antagonist of' growth hormone (which, as adults, no longer grow but it does get old) . Very interesting are the applications of melatonin in the field of aesthetics: Melatonin is used in anti-wrinkle face creams for its antioxidant action, but the real news is its use in the treatment of hair loss. Authoritative studies have shown, in fact, that melatonin applied locally is able to curb the thinning and at the same time create the conditions for the regrowth. This is due to its ability to counteract the 'negative action of free radicals, promote the' activity of the hair follicles and sebaceous secretion especially regular. Numerous studies have also shown that melatonin has a positive effect on sleep disturbances, first of all the jet lag. In controlled doses, melatonin is able to balance the 'internal biological clock by synchronizing it with the solar and regain lost sleep because of a long flight. Similarly melatonin works for people who have a phase shift in the sleep-wake cycle as a result of night shifts. A treatment based on melatonin can also be used for those suffering from "delayed sleep phase" and falls asleep late, or those suffering from "early stage" of sleep and feel tired already late in the afternoon. In these cases an 'integration of maltonina in controlled doses acts as a regulator of' internal biological clock. Treatment with melatonin can also serve those who suffer from insomnia to stress or who is struggling with the typical sleep disorders of old age: between 40 and 70 years, the 'body gradually decreases the production of melatonin, to halve. To this day the elders doze and you do not really rest at night. A 'integration of melatonin can improve sleep patterns and quality of life. Beware of doses: Melatonin should be taken in cases of real need and the proper dosage. Against the 'insomnia is usually recommended a 3 mg tablet to be taken half an' hour before going to bed. In the case of jet lag syndrome is necessary to calculate 1 mg for every time zone passed and take the dose in the evening for 2-3 days once they return home.
Melasin-Up Pool Pharma is a supplement to find a quality sleep and good cheer: it contains a 'balanced blend of melatonin and St. John's wort, also known as the plant's smile. It is recommended to take one tablet in the evening before going to sleep (a pack of 20 tablets costs about 7 euro; pharmacy).
Melatonin Fast Pura comes from research and ESI is an innovative formula: it is thin buccal strips containing 5 mg of melatonin that allow rapid assimilation directly into the mouth and are therefore very useful and practical travel (a pack of 24 strips costs about 9 50 EUR; pharmacy and erbonsteria).
Melatonin 5g Dietalinea is a formula with a pleasant taste of chamomile is formulated in micro-tablets in controlled doses contained in a handy dispenser. It helps to normalize the sleep-wake laugh, alleviates the effects of jet lag and improves sleep. It takes no water (a pack of 60 microtablets costs about 14 Euros; pharmacy and herbal medicine).
Lifestyle, diet and melatonin: Helpful Tips
Here are some practical tips for a lifestyle that encourages the production of melatonin:
- Expose yourself in the early morning sunlight, especially in autumn and winter;
- Keep yourself active during the day and sleep at night in total darkness;
- Do not smoke and reduce the consumption of alcohol and coffee;
- Avoided the evening to take anti-inflammatory drugs, sleeping pills, beta-blockers, hypnotics;
- Reduce the 'exposure to electromagnetic fields;
- Preferred a diet low in fat and refined sugars and rich in fruits and vegetables, pasta, rice, bread (day) and protein (in the evening); it is very useful to follow a diet that you can find here Diff: Diff diet: carbohydrates at lunch, dinner, protein, vegetables and fruit in quantities between meals free
- Respect the 'meal times
- Respected as much as possible 'time falling asleep and awakening;
- Controlled stress with relaxation techniques, meditation, yoga.