Nothing’s better than a good night’s sleep. A proper sleep cycle is crucial for healthy living, however achieving a good night’s sleep is difficult for many. Getting a good night’s sleep with melatonine requires some good advice.
Understanding the proper dosage and the correct timing is important. The first piece of information one must know about melatonine is that it is released in a cyclical pattern on a daily basis. Every night the brain releases a certain amount of melatonine that peaks for 3 to 4 hours and then slowly reduces throughout the night. Any residual melatonine gets diminished when you are exposed to light.
It is important to take melatonine at times that support the natural release. It is crucial that the timing of the melatonine dosage does not conflict with what your body releases naturally. The only time you want to do this is if you were traveling to new time zone for more than a few days and want to reset your internal clock. This is a common way to reduce jet leg symptoms. What most people don’t know is that taking melatonine at the wrong time can cause jet lag symptoms.
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The second consideration when taking melatonine is dosage. Too much melatonine can interfere with its normal release. The natural release of melatonine occurs slowly throughout the night. Looking at this plotted on a graph appears like a gentle sloping hill. When taking the common dosage of melatonine, this graph looks like a high mountain peak. This peak is much higher and faster than what happens naturally. It is assumed that this high peak is what causes restless sleep and strange dreams, and the rapid decline from this peak is what causes many people to wake after 4 hours of sleep. Exposure to light, both natural and man made, will reduce melatonine.
[threecol_two]Reducing the amount of light you are exposed to at night may really help maintain healthy melatonine levels. Being consistent with exposure to light may be as important as the brightness of the light. Having a bathroom nightlight is preferred over momentary exposure to a bright light.
If you wake up in the middle the night, never take melatonine to help you go back to sleep. There are many natural supplement items that are helpful for this situation, melatonine is not one of them. A timed, low dosage and controlled released approach should result in the successful use of melatonine. This may take some trial and error to find the right mix, but it will be well worth the effort.
If you have a sleep disorder, ask your doctor prior to using melatonin. The following information may be useful for you and your doctor to review: http://archive.ahrq.gov/clinic/epcsums/melatsum.htm
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