king77 Anyone who has trouble sleeping May be familiar with “melatonin” as well, although it helps to sleep easier. But if you eat regularly Will it affect the body in the future or not? how safe is it

Melatonin, a sleep aid

Dr. Thidakan Rujipatanakul or Doctor Ping is a specialist in skin care and anti-aging medicine. According to the PleaseHealth Books Facebook page, melatonin in some countries is considered a dietary supplement that is readily available on the Internet. It is also made into a sweet jelly form that is easy to eat like a dessert.

What is melatonin?

Melatonin is a hormone secreted by the pineal gland in our brain naturally at night. so that we feel sleepy and sleep well The body has time to repair itself. But in some situations, such as traveling, changing the time zone shift work including older May interfere with the secretion of melatonin. causing insomnia

Who is melatonin used for?

Some countries classify melatonin as a dietary supplement. But in some countries, including Thailand melatonin as a medicine that must be used under the supervision of a physician with indications such as Can’t sleep from shift work Insomnia from travel (jet lag) or other sleep disorders

The general use of melatonin

According to data in the United States, There is a trend of melatonin use that has increased 5 times over the past 10 years, especially among children and adolescents aged 4-17 years. Melatonin use has increased 7 times and also found that Use melatonin at a high dosage of more than 5 milligrams, despite the fact that The typical starting dosage is 2-5 milligrams, and some studies have found that For the average person who wants to adjust their biological clock, a dose of 0.5 milligrams is sufficient.

This trend of buying melatonin in high doses. thus leading to concerns about various side effects and long-term effects that have not been studied enough to draw conclusions.

Side Effects and Risks from dietary supplements or melatonin

Buying melatonin or sleepy jelly that contains melatonin to eat yourself. classified as a risk The side effects that can be found are:

headache

tired

sleepy during the day

nightmare

Studies in patients taking antihypertensive drugs that may increase blood pressure. If taking this drug with melatonin

As for the long-term side effects There is no research to conclude that it is 100% safe for long-term use in high doses for people with no medical indication.

In conclusion, although melatonin is a hormone that our body naturally produces. But that doesn’t mean that taking oral supplements is safe without side effects.

How to reduce insomnia problems without relying on melatonin

For those who have trouble sleeping Behavior modification methods should be used by

avoid stressful work Using a mobile phone or tablet two hours before bedtime

Avoid using a lot of bright light in the bedroom, such as neon lights.

The bedroom should be quiet, cool and completely dark. The bedroom should not be used for activities other than sleeping.

Avoid drinking tea, coffee, soft drinks after noon.

Avoid strenuous exercise before bedtime.

Try to go to bed and wake up at regular times each day.

In the morning, try to exercise outdoors. Allowing the body to experience natural sunlight

If insomnia has not improved You should consult your doctor to determine the cause. and if needed melatonin should be under the supervision of a doctor ( king77 )