Can't get up in the morning,
Part-time work has no energy,
Can't sleep at night...
Sleep problems plague
Every stressful and bald
Contemporary migrant workers
(Image from the Internet)
However, drugs for insomnia have a variety of side effects, such as memory loss, drowsiness and weakness the next day, and gastrointestinal reactions.
Melatonin is like a rising star, gradually active in the shopping list of insomniacs, compared with drugs, melatonin has fewer side effects, sleep aid effect is also good, once became the "insomnia savior". "This year's festival does not accept gifts, only receive cerebral platinum", I believe everyone is very familiar with this advertising phrase, the main ingredient of the health care product "cerebral platinum" that has swept the country is also melatonin.
1. What exactly is melatonin?
Melatonin, named for its ability to fade the skin of frogs, is synthesized and secreted in the human body by the pineal gland called the "third eye". Melatonin mainly plays a calming, analgesic, and hypnotic role in the nervous system, which is also the main function used. And melatonin can also remove free radicals in the human body, has the effect of regulating immunity, simply put, melatonin has anti-aging effects, in addition, melatonin can also affect endocrine, reproductive, cardiovascular, digestive, respiratory and urinary system function.
2. Is melatonin really perfect?
Studies have found that the moderate use of melatonin will not cause obvious harm to people, and also has the effect of helping sleep, but long-term, excessive use of melatonin will bring many harms.
Under normal circumstances, the amount of melatonin secreted by the body itself is small but sufficient. Studies have found that long-term, excessive use of melatonin can inhibit reproductive function, causing side effects of decreased libido and infertility. In addition, it will also affect the normal secretion of melatonin, causing sleep dysfunction, forming dependence on exogenous melatonin, affecting its own endocrine function, and over time the autoimmunity will also decline, thereby causing other diseases. More studies have shown that taking high doses of melatonin may promote cerebral vasoconstriction, increase the risk of stroke, and also make depressed patients dreamy, nightmares, easy to wake up, and patients continue to be depressed, aggravating the condition.
At present, the safety of melatonin in children, pregnant and lactating women is still an unknown situation, for adolescents, the amount of melatonin secreted by themselves is enough, if supplemented, it is easy to lead to overdevelopment, precocious puberty, and easy to rely on melatonin. Patients with depression and operators who need to pay a high degree of attention, such as driving and working at height, should not take this type of health food. Worldwide, there is no strict standard for the use of melatonin, and at present, melatonin is still used as a health product in the mainland, which can be bought on the market without a doctor's prescription, but it is a strictly regulated drug in the United Kingdom, Germany and other countries.
Here, it is recommended that you do not blindly follow the trend of taking melatonin, do not be too anxious and worried if you have insomnia symptoms, if necessary, you can seek the help of a doctor, and take medicine under the guidance of a doctor.
(Image from the Internet)
3. So how to properly replenish sleep?
1. Set a certain bedtime and wake-up time, avoid playing with your mobile phone before going to bed, and don't stay in bed when you get up.
2. Do not sleep more than 45 minutes during the day.
3. Avoid caffeine, such as coffee, tea, soda and chocolate, 6 hours before bedtime, avoid excessive alcohol consumption, do not smoke, and avoid eating heavy, spicy or sugary foods 4 hours before bedtime.
4. Exercise regularly, but not vigorously before bedtime.
5. Use comfortable bedding, set a suitable temperature for sleeping in the room, keep the room well ventilated, and avoid the interference of light and sound.
Bibliography:
1. Wu Shimin. Internet celebrity melatonin:insomnia should not use it arbitrarily[J].Family Medicine,2022(01):56.)
2. Luo Qin. Is melatonin really that amazing[J].Family Medicine,2021(05):58-59.)
3. Li Tanxi. The sensation of the century——Talking about pineal gland voxels[J].Open book is beneficial (seek medical treatment), 1998(08):40-41.
4. People's Medical Publishing House, 9th edition of "Physiology"