Getting a good night's sleep is crucial for overall health and well-being, and there are several benefits to both falling asleep faster and maintaining a consistent sleep cycle. Firstly, falling asleep quickly allows the body to enter the restorative stages of sleep more efficiently, promoting physical and mental rejuvenation. A well-maintained sleep cycle ensures that these rejuvenating cycles are completed, enhancing cognitive function, memory consolidation, and mood regulation.
Lack of sleep could result in a lack of concentration, energy levels, and mood. That’s why experts suggest seven to nine hours of sleep for adults and even more for children and teens. There are many factors that can affect sleep including irregular sleep timing, sleep disorders, jet lag, insomnia, and stress. Melatonin plays a huge part in your sleep health. Melatonin also helps you fall asleep at night.
What is Melatonin?
Melatonin is a hormone produced by the brain that is essential for sleep. Darkness helps trigger your body to make melatonin which provides a signal to your body to sleep. On the other hand, light decreases the melatonin which signals your body to be awake. Although melatonin is naturally produced by the body you can also consume melatonin supplements that can help you fall asleep faster.
Benefits of Melatonin Supplements?
• Helps to fall asleep faster
Melatonin is a natural sleep aid, consuming a melatonin supplement can provide an extra boost to your body that can help you fall asleep faster. Melatonin also helps to reduce levels of dopamine which also allows you to go to sleep faster.
• Helps to regulate circadian rhythms
Circadian rhythm is basically your sleep-wake pattern over the course of a 24-hour day. It lets you know when it’s time to sleep, wake and eat. Melatonin helps to regulate circadian rhythms thus managing your sleep cycle. This allows you to sleep and wake up at a regular time.
• Helps to relieve jet lag
Jet lag is a problem that occurs when you travel across different time zones. Switching to a different time zone causes a mismatch between your sleep-wake cycle and the external environment. Melatonin helps to reduce jet lag by syncing your internal clock with the time change.
• May help with insomnia
Insomnia is a condition in which people struggle to fall asleep and stay asleep. Melatonin supplement promotes sleep and mute wake-prompting signals in the brain. This prevents waking up in the middle of the night.
How Fast Does Melatonin Work
Melatonin gets absorbed rapidly in the body. Melatonin peaks within 1 hour. Melatonin has a half-life of 1-2 hours depending on the type of supplement. It takes approximately 4-5 half-lives to eliminate a drug. This means melatonin stays in the body for 4–10 hours.
When to Take Melatonin for the Best Results
It is recommended to consume melatonin supplements 30 to 60 minutes before bedtime. Melatonin starts showing effects in 30 minutes as your blood rises. Melatonin is affected differently depending on the type of supplement. But the most important thing is to avoid taking melatonin supplements at or after your ideal bedtime. This is because it can shift your body clock in the wrong direction, resulting in daytime sleepiness.
Types of Melatonin Supplements
Melatonin supplements come in different forms which affects how they work. Depending on their form the effect may kick in as quickly as 20 minutes. Here are some common types of melatonin supplements.
• Effervescent melatonin tablets
Melatonin-effervescent tablets are widely available in the market. Effervescent tablets dissolve quickly in the water and get absorbed quickly in the body. Melatonin is an effervescent tablet form that also offers superior nutrient absorption and higher nutrient bioavailability.
• Melatonin melts
Some melatonin supplements are also available as fast-acting mouth melts that dissolve under the tongue or between the gums and the cheek. Medications and supplements taken in this way are absorbed more quickly than gummies.
• Melatonin gummies
Gummies are the latest types of health supplements capturing the market. These are chewable tablets that contain active ingredients like vitamins that help to provide nutrients to the body. Gummies are made from gelatin, cornstarch, water, sugar, and added colorings.
What is the Ideal Dosage of Melatonin?
Melatonin supplements are available in different dosages. However, one study done to analyze the impact of oral melatonin taken in different dosages on sleep found that daily doses of melatonin between 0.5 and 5mg are similarly effective. The study also found that people who take 5mg of melatonin fall asleep faster and sleep better. Melatonin dosage above 5mg appeared to be no more effective. (1)
What is the best Melatonin Supplement?Fast&Up Melatonin
is the best sleep supplement in India. It contains 5mg of fast-acting melatonin and 100mg of L-Theanine which helps to support good sleep, promotes relaxation, reduces sleeplessness, and reduces stress and anxiety. It also helps to ease jet lag, regulates the daily sleep cycle, and improves total sleep time.
Fast&Up Melatonin is 100% Non-habit forming and drug-free. It is made with Swiss effervescent technology that provides better absorption. Take one tablet of Fast&Up Melatonin 20 min before bedtime for a calm and restful sleep.
Melatonin is a hormone produced by the body naturally, but you can consume a melatonin supplement for faster and calmer sleep. Melatonin supplements are very effective in helping you against jet lag as well. The timing of consuming a melatonin supplement is also crucial. Experts recommend consuming melatonin tablets 30 min before you go to sleep for the best results. Remember, if sleep is your enemy, then melatonin is your friend.