Role of Melatonin in Improving Insomnia

Insomnia is a sleeping disorder in which people have trouble sleeping and wake up frequently during the night. It is primarily caused by irregular sleep patterns, stress, anxiety, more screen time, and increased consumption of caffeinated beverages in daily life. It should be considered seriously to prevent long-term side effects like sleep apnea, chronic insomnia, obesity, diabetes, hypertension, and dementia.

Importance of Sleep

Sleep is an essential element of life because it allows our internal organs and all of our body parts to unwind after a long day of exertion. It relaxes our bodies and promotes mental and physical well-being. To keep us healthy and active, our bodies require good quality sleep to perform their functions.

Working Of Melatonin to Regulate the Sleep

The sleep cycle is controlled by the brain which produces melatonin hormone that regulates our sleep-wake cycle. The body also produces a Human Growth Hormone, which induces a peaceful state of mind. When we do not have sufficient sleep every day for at least 7-8 hours, the cycle gets disturbed. Therefore, the stress hormone cortisol is produced in greater quantities in the brain and interferes with the synthesis of melatonin. The melatonin hormone gets decreased in the body over time as a result of frequent sleep disruptions. It must be replenished to maintain its levels in the body to recover a normal sleep-wake cycle.

Sleep problems affect a large number of people nowadays. As a result, people are unable to concentrate on their duties and experience mental health issues such as depression and anxiety.

Sleep Disturbing Factors

•    High screen time

•    Physical disturbances like chronic pain in muscles

•    Depression and anxiety disorders 

•    Environmental issues like the piercing sound of traffic, sharp lights, etc.

•    High intake of caffeinated products  

•    Lack of physical activity and sedentary lifestyle

•    Overwork

•    Medications like alpha-blockers, corticosteroids, antidepressants, etc.  

•    Aging 

Consistent poor sleep can lead to chronic insomnia and sleep apnea. Sleep also affects the hormones that control feelings of hunger and satiety. So, sleep change will also affect our body weight and increases the fat deposition in the body.

The signs and symptoms of inadequate sleep in our bodies are listed below.

•    Fatigue

•    Irritability 

•    Mood swings 

•    Difficulty to focus 

•    More prone to infections  

Ways to improve Poor Sleep and Sleeping Disorders

To get rid of insomnia, and other sleeping problems, one should follow the following remedies:

•    Eat more fruits and Vegetables during the whole day 

•    Drink one cup of milk at night for better sleep 

•    Don’t intake tea and other caffeinated products at night

•    Intake handful number of nuts at night 

•    Go to sleep in a comfortable environment

•    Make a schedule of everything to avoid burnout

•    Take a deep breath for 5 minutes before going to bed

•    Lessen your screen time 

•    Do any sort of physical activity for 15-20 minutes every day

•    Add dietary supplements to improve melatonin levels in the body 

Best Dietary Supplements in Pakistan to manage Insomnia

When we have the healthy and natural choices to deal with insomnia, then why do we choose sleep-inducing drugs? Say goodbye to these drugs which make you habitual and place you in other different health issues.

Nutrifactor is supplying Melatonin (melatonin 3 mg), Melatonix (melatonin 5 mg), Sleep Well and Nuroton supplements to regulate your sleep pattern. Melatonin and Melatonix have a considerable amount of melatonin hormone to regulate the sleep cycle. Sleep well contains melatonin along with herbs such as Valerian Root Extract, Chamomile Flower Extract, and Passion Flower Extract which help to relax the mind and induce restful sleep. Nuroton contains 5-HTP, a substance derived from seed pots of Griffonia simplicifolia, a medicinal plant that helps to reduce stress, depression, insomnia, and restlessness.

These are non-habit-forming dietary supplements derived from naturally occurring plants. Add one of these supplements to your diet along with good dietary habits and enjoy a restful sleep. Take one tablet every day of one of these at bedtime with water after the meal.  

References:

•    https://www.verywellhealth.com/why-you-should-never-regret-a-good-night-s-sleep-5088198

•    https://www.webmd.com/sleep-disorders/sleep-disorders-causes

•    https://www.medicalnewstoday.com/articles/307334#treatment