Melatonin: Natural sleep regulator : Your online pharmacy selection

What is melatonin and why is it essential for sleep?

Melatonin is a hormone naturally produced by the pineal gland, playing a key role in regulating the sleep-wake cycle. Known as the "sleep hormone", it is released at the end of the day to signal to the body that it's time to rest. As a dietary supplement, it is often used to promote sleep, reduce jet lag and improve sleep quality.

What are the benefits of melatonin?

Melatonin has a number of beneficial health properties:

• Regulation of the sleep cycle: helps you fall asleep quickly and get a good night's sleep.
• Reduces the time it takes to fall asleep: helps you fall asleep naturally, without feeling drowsy when you wake up.
• Combats jet lag: Reduces the effects of jet lag by resynchronizing the biological clock.
• Improves sleep quality: Reduces night-time awakenings and prolongs deep sleep.
• Antioxidant effect: Protects cells against oxidative stress and contributes to cell regeneration.
• Support for biological rhythm disorders: useful for night-shift workers or people suffering from chronic insomnia.

How to take melatonin to optimize its effects?

Melatonin's effectiveness depends on when and how it is taken:

• To facilitate sleep: Take 30 minutes to 1 hour before bedtime.
• In case of jet lag: take in the evening at the local time of destination to help resynchronize the biological clock.
• In tablet, capsule or sublingual spray form: The sublingual form acts more rapidly, passing directly into the bloodstream.

It is advisable to take the recommended dosage (generally between 0.5 and 2 mg per day) to avoid undesirable effects.

Is melatonin effective against insomnia?

Yes, melatonin is particularly useful for :

• People who have trouble falling asleep.
• Mild insomniacs looking for a natural alternative to sleeping pills.
• Seniors, whose natural melatonin production declines with age.

Melatonin is non-addictive and does not alter sleep quality, unlike hypnotic drugs.

Does melatonin help combat jet-lag?

Yes, melatonin is one of the best natural remedies against jet lag. It :

• Reduces fatigue associated with long-distance travel.
• Helps resynchronize the body clock more quickly.
• Reduces the impact of night-time awakenings and disturbances to the sleep-wake cycle.

It is particularly effective oneastbound flights, where falling asleep can be more difficult.

Does melatonin have side effects?

Although well-tolerated, melatonin can cause certain side effects in the event of overdose or prolonged use:

• Daytime drowsiness if taken at inappropriate times.
• Intense dreams or restless sleep.
• Headaches or dizziness in certain sensitive individuals.
• Hormonal disruption if taken excessively over long periods.

To limit these effects, it is advisable to respect the prescribed doses and avoid excessive consumption.

Is melatonin suitable for everyone?

Certain precautions should be taken before using melatonin:

• Not recommended for pregnant or breast-feeding women.
• Avoid in cases of hormonal disorders or autoimmune diseases.
• May interact with certain medications (antidepressants, anticoagulants, immunosuppressants).

Medical advice is recommended in case of doubt, especially for people undergoing medical treatment.

Is melatonin addictive?

No, melatonin is neither addictive nor habit-forming. Unlike conventional sleeping pills, it works by naturally regulating the circadian cycle, without altering sleep patterns.

However, for lasting effectiveness, it is advisable not to use it continuously over the long term, and to favor optimal sleep hygiene (fewer screens, regular bedtimes, an environment conducive to rest).

Which foods are rich in melatonin?

Certain food sources naturally contain melatonin and can help you get a better night's sleep:

• Cherries and red berries.
• Walnuts and almonds.
• Bananas.
• Oats and brown rice.
• Tomatoes and peppers.

Incorporating these foods into your diet can help stimulate the natural production of melatonin.

How to choose a quality melatonin?

For optimum effectiveness, opt for pure, additive-free melatonin, available in tablet, capsule or sublingual spray form. Melatonin is available in pharmacies, organic food stores and specialized stores, often combined with relaxing plants such as valerian or passionflower for a synergistic action.