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Sometimes we are exhausted at 20 p.m., we decide to tidy up the house a bit before going to bed and then we no longer want to sleep. We go around in circles and get annoyed, then it’s insomnia.
Have you ever felt this way? Like you, I sometimes have trouble sleeping. To solve this problem, I decided to do some research on the sleep hormone: melatonin.
What is melatonin?
Melatonin, sometimes called the sleep hormone, is not only related to falling asleep. It is secreted by the pineal gland. By definition, melatonin helps to synchronize our biological clock.
Remember, when you have a jet lag or a time change, you get a little disoriented. Melatonin solves this concern for the gap between the internal and the endogenous.
The system is simple: the secretion of melatonin is inhibited by blue light (yes yes even the light of your smartphone!). Strange isn’t it? It is normal that you have many questions about melatonin. We will explain in detail how the sleep hormone works
How does the sleep hormone work?
Basically, our body is well made and therefore, thanks to the day / night alternation, our biological clock is very synchronous.
However, artificial lighting disturbs our perception and very often our secretion of melatonin is insufficient. You know the rest: difficulty falling asleep, insomnia, fatigue, etc.
Usually, melatonin is released between 22 p.m. and 7 a.m. However, some people say “in the morning” will go to bed earlier than you because melatonin begins to be secreted around 21 pm.
If you are exposed to strong light in the morning or during the evening, your melatonin production will be stopped. as a result, you will experience what is called a sleep lag.
The vicious circle can then set in and you will experience insomnia if you do not quickly resolve your problem with falling asleep.
What to do when the circadian rhythm is disturbed?
The circadian rhythm (2) simply represents the change between your waking state and your sleeping state.
It can be disturbed by multiple factors. For example, exposure to light at night or intense stress can disrupt our basic cycle.
In this case, you need to find out which element is disrupting your circadian cycle. You can then directly treat the cause (avoid screens, undergo stress management therapy, etc.).
Can artificial melatonin help with sleep problems?
Since the main role of melatonin is to synchronize our biological rhythm day / night wake / sleep, we can think that it is the miracle solution in case of sleep disorders.
It has been proven that the administration of melatonin in the morning causes a phase delay of the biological rhythms while in the evening there is an advance of these rhythms.
This is an option that is rather effective in people with shifted work schedules. However, in the event of real sleep disorders, it is necessary to act more consistently.
You have sleep disorders: what solutions to sleep better?
Difficulty falling asleep, nocturnal awakenings, morning fatigue, etc. make you anxious and complicate your life. I understand you because I also went through difficult times at this level.
The first thing to do is to see a doctor. It is important to carry out a medical assessment to rule out any pathology such as sleep apnea.
You brainstorm and can’t fall asleep
The solution is all found and it does not necessarily lie in the medication. You need to understand where your anxiety is coming from and deal with the underlying problem to get back to sleep.
You have staggered working hours
If you work a night shift, see your doctor. Your doctor may prescribe melatonin to help you get back to a proper cycle.
Nocturnal awakenings: you can’t take it anymore!
In the absence of pathology, nocturnal awakenings are linked to anxiety disorders or even depression.
What are the natural solutions for treating sleep disorders?
If you are at the end of fatigue and patience, do not hesitate to learn about alternative medicines such as homeopathy and herbal medicine.
You will be surprised by the effects of holistic medicines! Of course, never neglect your consultations with a general practitioner, or even a specialist (such as a neurologist who treats sleep apnea).
I remind you that melatonin is not the solution to all sleep disorders. This hormone does, however, help regulate your circadian cycle if you work out nightly shifts. To sleep better, identify the cause of your disorder and treat it.
First, consult your doctor for a purely medical check-up. Then, embark on the gentle doctor to overcome your sleep disturbances.