Not being able to fall asleep is a problem that affects 20% - 48% of the adult population in Spain. There are different causes that can lead to sleep problems.
What is melatonin?
Melatonin is a hormone produced naturally by our body. Its release induces drowsiness and helps our body fall asleep.
The presence or absence of light is crucial for the release of melatonin. When our body detects less light, it starts producing more melatonin because it understands that our body will soon enter the sleep phase. Conversely, if it detects light, the production of this hormone will be inhibited.
Benefits of melatonin
In our daily lives, there are circumstances that can hinder the normal production of melatonin, such as traveling across time zones or being exposed to the light of electronic devices (mobile screens, tablets, etc.) at night. For these cases, where falling asleep can be a problem, the consumption of melatonin-based dietary supplements is recommended in such a way that:
- Melatonin helps to fall asleep:
Melatonin contributes to reducing the time needed to fall asleep. The beneficial effect is obtained with an intake of 1 mg of melatonin shortly before going to bed.
- Melatonin helps to alleviate the subjective feeling of jet lag:
The beneficial effect is obtained with an intake of 0.5 mg of melatonin, which should be taken shortly before going to bed on the first day of travel and a few days after arriving at the destination.
How much melatonin should be taken?
In the case of melatonin, the maximum legal amount allowed for dietary supplements is 1.9mg. Above that amount, melatonin can only be supplied as a medication, requiring a medical prescription.
