Sleep Soundly, Age Gracefully: The Role of Melatonin in Healthy Aging
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Introduction
Getting a good night’s sleep is essential for our overall well-being. As we get older, a good night’s sleep becomes even more important. Not only does it help improve cognitive function, but it also plays a significant role in the anti-aging process.Â
However, getting quality sleep can become a challenge for many of us as we age. This is where Melatonin comes in. In this article, we will explore the benefits of taking Melatonin to help with sleep and overall wellbeing.
What is Melatonin?
Melatonin is a hormone produced by the pineal gland in the brain that regulates our sleep-wake cycle. The body produces Melatonin naturally in response to darkness, with production increasing at night and decreasing during the day. It is often referred to as the “sleep hormone.”
Why use Melatonin to help with sleep?
As we age, our body’s ability to produce Melatonin decreases, making it harder to fall asleep and stay asleep. Additionally, the sleep cycle of older women is often disrupted due to changes in hormone levels, hot flushes, and other menopausal symptoms. This disruption can lead to a decrease in the quality of sleep, which can affect overall health and well-being.
Taking Melatonin supplements can help regulate the body’s sleep-wake cycle and improve the quality of sleep. Studies have shown that Melatonin can help reduce the time it takes to fall asleep, increase total sleep time, and improve overall sleep quality.
- Tap the touchpad once for the 8 min mode and twice for the 20 min mode. Synchronize your breath with the blue light projected onto the ceiling: breathe in as it expands.......and exhale when it retracts.
- You may find that the expiration time is longer. It's intentional. It helps to create the feeling of fatigue that leads to falling asleep.
- At the end of the exercise (8 or 20 minutes) Dodow turns itself off. You will then be in the ideal conditions to fall asleep in the position of your choice.
- By synchronizing your breath (abdominal) with the light pulse, Dodow gradually takes you from 11 to 6 breaths per minute.
- According to several studies, this rhythm is optimal for stimulating the baroreflex - a reflex that will rebalance your autonomic nervous system to bring you to a state of rest quickly.
The importance of sleep for anti-aging
Sleep is vital for our overall health and well-being. During sleep, our bodies repair and regenerate cells, strengthen the immune system, and consolidate memories. Quality sleep also plays a crucial role in the anti-aging process. During sleep, the body releases Human Growth Hormone (HGH), which is responsible for growth, cell regeneration, and the maintenance of healthy body tissues.
Melatonin and HGH are closely linked. A study has shown that Melatonin stimulates the release of HGH, which is responsible for promoting cell growth and regeneration, and maintaining healthy body tissues. As we get older, the body’s production of both Melatonin and HGH decreases, which can lead to a decline in overall health and an increase in age-related diseases.
There is evidence to suggest that HGH has anti-aging benefits, and can help reduce wrinkles, improve skin elasticity, increase bone density, and improve cognitive function.
Dr Dray on Melatonin
Benefit of Melatonin for your eyes
Studies show that Melatonin also plays a crucial role in eye health. The hormone has powerful antioxidant properties that protect the eyes from damage caused by free radicals. It also helps to regulate the sleep-wake cycle, which is important for maintaining healthy eyes.
What dosage of Melatonin to take
The recommended dosage of Melatonin varies depending on the individual’s needs. According to Healthline.com, a dose of 0.5 mg to 5 mg is safe and effective in promoting sleep.Â
It is best to start with a low dose and gradually increase it until the desired effect is achieved. It is also important to take Melatonin at the same time each night to help regulate the body’s sleep-wake cycle.
What are the risks of taking Melatonin
Melatonin is generally safe and well-tolerated. However, like any supplement, there are some risks associated with its use.Â
According to WebMD, possible side effects include headaches, dizziness, stomach discomfort, anxiety and a ‘heavy head’ feeling. Melatonin can also interact with certain medications, such as blood-thinning medications and diabetes drugs, so it is essential to consult a healthcare provider before taking it.
Melatonin can be taken as a temporary measure but is considered safe for long-term use.
- Research shows that blue light negatively impacts sleep quality, especially when using electronic devices in the evening.
- These anti-blue light glasses efficiently filter out harmful blue light, helping regulate your body's natural sleep-wake cycle.
- Improve your sleep quality and enjoy a restful night's sleep by wearing the glasses in the hours before bed.
Sleep Hygiene
Before turning to any support for your sleep, you should ensure that you have good practice around sleep which, as we all know, should involve switching off screens an hour before bed or at least using blue-light blocking glasses.Â
It also means setting aside enough time to have a good night’s sleep by going to bed reasonably early, making sure you are in a dark room and that the air temperature is cool.
You should also make sure you are getting sufficient Magnesium, either through your diet or a good quality supplement.
And, of course, avoid caffeine after lunch time!
Conclusion
Melatonin can be a valuable tool for women struggling with sleep. Not only can it help regulate the sleep-wake cycle, but it also plays a crucial role in the anti-aging process by stimulating the release of HGH. Additionally, Melatonin has antioxidant properties that help protect the eyes from damage caused by free radicals.Â
The team at Seeoran are big fans of Melatonin. We have definitely experienced difficulty with falling and staying asleep, and we are much more comfortable using Melatonin as a supplement than other pharmaceutical options.
In some countries, such as Ireland, Melatonin is not available over-the-counter and requires a doctor’s prescription. While it is advisable to discuss supplementing with Melatonin with your doctor, you can also buy it online.Â
What are your thoughts on taking Melatonin to help you sleep? Have you tried it? We’d love to hear about your thoughts and experiences!
Check out some of our other articles on anti-aging