Sleep

Eating Fish Weekly Boosts Kids’ Intelligence and Improves Sleep

One of the most common parenting struggles occurs at the kitchen table. While most parents want their children to eat a healthy variety of foods, many children are picky eaters who make this a challenge. Introducing a variety of healthy foods is both time-consuming and expensive for many families. However, research suggests that nutrition is essential to both physical and mental health, and according to a new study, eating fish weekly may even make children smarter and help them to sleep better.

The Health Benefits of Fish

Aside from the health benefits of fish, people in the Western world are eating less of it than in prior generations. Although modern food storage and transportation have made seafood available even in inland areas, fish is expensive and requires care in both storage and preparation. Many people also have concerns about pollutants such as mercury that are present in certain types of seafood. Last, there are environmental concerns as over-fishing has compromised certain ecosystems. Even with these concerns, experts recommend that people eat fish in moderate amounts.

Limited seafood consumption decreases pollutant exposure and environmental impact, yet provides beneficial nutrients that would otherwise be lacking if it was avoided entirely. There are health benefits from fish that are difficult to get from other foods. Fish are rich in omega-3 fatty acids and other long chain fatty acids with proven positive effects. In addition, fish are a rich source of lean protein as well as several essential vitamins. Eating fish in moderation can improve one’s health immensely, and, as previously mentioned, eating fish weekly can especially benefit children.

Could Eating Fish Weekly Make Kids Smarter?

Everyone wants to give their children the best possible start in life, and existing research has suggested that there are several ways to do this. In particular, early child education, reading to children and supplementing their diet with long chain fatty acids (such as those found in fish) appear to have a measurable impact. Children who have these three factors consistently score higher on intelligence quotient (IQ) tests. Eating fish weekly also appears to improve children’s sleep, which in turn improves health and academic performance.

However, prior research has been slightly controversial for several reasons. Although it showed a link between eating seafood, high intelligence and better sleep, there were possible confounding factors. People who can afford fish, for example, may be more likely to be able to afford high-quality preschools and other things that improve intelligence. A new study has addressed these objections by looking solely at the effects of eating fish weekly on intelligence and sleep, with other factors accounted for.

New Links Between Omega-3 Fatty Acids, Sleep and Intelligence

Researchers looked at more than 500 children in China. Parents were asked about the children’s diet, particularly how often they ate fish. In addition, children underwent an intelligence test and evaluation of their sleeping habits. Finally, researchers controlled for parental education, family size and other factors that are purported to affect both intelligence and sleep. The results of this analysis showed a statistically significant link between eating fish, sleep quality and intelligence, even among children who otherwise had similar backgrounds and advantages.

How much of a difference can eating fish weekly make in a child’s life? Children who ate fish on a weekly basis had an average IQ that was 4.8 points higher than those who reported eating it rarely or never. Eating fish even occasionally raised IQ by 3.3 points. Eating fish weekly also was linked to a lower rate of sleep disturbances. Although this study did not look specifically at omega-3 fatty acids, these compounds are believed to be the reason for the improvements in sleep and intelligence.

A Healthy Diet for a Healthy Start

The evidence is clear that diet and other lifestyle factors can have a sizable impact on pediatric health. However, many parents struggle to help their children eat right. Many children have a natural preference for salty and sugary foods. In addition, many initially dislike the strong flavors of healthy foods such as fish and vegetables. However, the effort will likely pay off in better long-term health. There are a few ways that parents can encourage a healthy diet and teach children good habits for a lifetime:

Keep only healthy options in your home. Children will eat healthy foods when these are the only foods available.
Encourage children to enjoy treats in moderation rather than banning them altogether or restricting them excessively.
Praise healthy food choices rather than criticizing poor ones. Children, like all people, respond best to positive reinforcement.
Eat together. This allows children to see adults modeling healthy choices.
Do not force or pressure to eat. They will make healthy choices if these are the only ones available. Force will make them dislike healthy foods.
Give children control. Let them select foods at the store and request dishes they enjoy.
Supplement with an omega-3 fatty acid supplement if they show a long-term aversion to seafood.

Diet and nutrition appear to be important in a child’s lifelong health, intelligence and sleep quality. Although teaching them to eat healthy can be a challenge, it will lay the foundation for a lifetime of good choices and improved well-being.

How to Recognize the Telltale Signs of Burnout Before it’s Too Late

Jan 22 by Ewcopywriting Leave a Comment

Modern people may not be fighting lions and tigers, but we are under more stress than ever. From job-related stress to long commutes to balancing the demands of family and personal life, many just have too much on their plate. According to many psychologists, this is leading to a disorder known as burn out, which can have dire consequences for psychological health, physical health and even career success. However, there are natural ways to prevent getting burned out and to restore our emotional and physical balance.

What Is Burnout?

Most people have experienced burn out to some degree, either in themselves or in coworkers. You begin to take less pride in your work and express cynical attitudes. Some people begin to depersonalize others, caring less about the person’s feelings and acting without consideration. Although everyone feels burned out at times, it is merely a short phase for most of us.

However, some people deal with it at toxic levels. The results are easily recognized. People who are burned out feel physically and emotionally exhausted, similar to depression. They have reduced feelings of accomplishment and often suffer from symptoms of depression, such as low mood and difficulty sleeping. They also become disengaged, showing less care for their work and more apathy toward their professional and personal commitments.

A Modern Occupational Hazard

The causes of burn out are diverse, but it usually stems from one main factor: occupational stress. The disorder was first identified by a psychologist who observed the effects in staff and volunteers at a clinic for drug addicts. Other professionals have noticed it in teachers, social workers and health professionals. A variety of jobs can cause workers to become burned out, but they all have one key factor in common: long-term stress that cannot be resolved. Unfortunately, this is extremely common in many modern careers.

According to research, physicians are particularly at risk of becoming burned out. Modern doctors often face chaotic environments along with high levels of responsibility over outcomes that they cannot entirely control. They increasingly are saddled with growing amounts of documentation as well as nearly unbearable student loan debt. When you combine these factors with long work hours that can prevent recharging, it is not surprising that up to 75 percent of physicians and medical residents are burned out. However, this trend is not limited to medicine. Many jobs present similar stresses to varying degrees, with similar results. The lack of time to recharge appears to be particularly important. Believe it or not, it is likely that many people are suffering from the symptoms of this disorder without even realizing it.

Burnout Warning Signs to Watch For

Are you suffering from burnout? Here are a few of the warning signs of this common disorder:

physical fatigue
a feeling of cynicism and pessimism
disengagement from issues and activities that were once engaging
a sense of ineffectiveness, that nothing you do will make a difference
taking less pride in one’s work
acting rude or uncaring to coworkers and loved ones
insomnia and other sleep disorders
difficulty concentrating
getting sick more often than usual
vague physical symptoms such as stomach aches and head aches
negative emotions such as anger, depression and anxiety
poor performance and/or low productivity

If these symptoms begin interfering with one’s daily life, it is important to take action quickly. There are natural, healthy ways of treating burn out and restoring both pride and a sense of accomplishment.

Keeping Your Stress Levels Low, Naturally

Are you or a loved one at risk of becoming burned out? There are several things you can do to maintain work-life balance. First and most importantly, avoid the modern trend of incorporating work into your daily life. Although modern jobs encourage 24/7 availability, activities such as checking emails at home can increase burn out by keeping people from having the space to recharge. This may be the number one factor in burning workers out.

Second, it is important to take good care of oneself. Eat a healthy diet, drink plenty of water and get enough sleep at night. Take time to exercise and spend time with loved ones. Consider taking up new hobbies that help you unwind, whether yoga or skydiving. Last, make sure your body has the nutrients that it needs to work well even under pressure. Your body needs a wide range of vitamins, amino acids, and other building blocks to keep up with your lifestyle. B vitamins, for example, help your body to continue producing energy even under stress. Glutathione is important for producing mood-boosting neurotransmitters such as serotonin.

Stressful jobs are often the most rewarding. However, it is important to maintain good health and avoid becoming burned out. Taking good care of your psychological and physiological health will ensure that you can continue feeling rewarded and engaged with your career for a lifetime.

Seasonal Affective Disorder (SAD): How Changing Seasons Can Change Your Mood

Nov 27 by Ewcopywriting Leave a Comment

Seasonal affective disorder (SAD) is a type of depression that comes and goes with the seasons. The most typical pattern for SAD is that symptoms start in the late fall or early winter and go away with the arrival of spring. It is also possible for someone to experience seasonal affective disorder in a summer pattern, though this is quite rare.

In previous decades, seasonal affective disorder was considered a completely separate condition than major depressive disorder. However, professionals now consider it to simply be a subset of major depressive disorder, with a seasonal aspect attached.

In order to be diagnosed with SAD, you have to meet the full criteria for clinical depression, you must only experience the depression during a particular season and it must occur for a minimum of two years. If you are experiencing several of the following symptoms, you may meet the diagnostic criteria for a major depressive episode:

anxiety
changes in appetite or weight
difficulty concentrating
feeling hopeless
feeling sad
feeling worthless
feelings of guilt
irritability
lack of energy
lethargy or sluggishness
losing interest in activities you once enjoyed
sleep disturbances
thoughts of death or suicide
symptoms must be present across most days and situations

There are certain risk factors for seasonal affective disorder. Women are four times as likely to be diagnosed with seasonal affective disorder. Those who live far from the equator—whether far north or far south—are many times more likely to suffer from this condition. For example, whereas only 1 percent of Florida residents experience seasonal affective disorder, 9 percent of Alaska residents do. Seasonal affective disorder is most commonly diagnosed in adolescents and young adults, which may indicate that younger age is a risk factor, though it may also be that older adults are less likely to seek out diagnosis and help for this disorder. Lastly, a family history of seasonal affective disorder, major depression and possibly other psychiatric illnesses may raise your risk of developing seasonal affective disorder yourself.

Why Does SAD Occur?

There are several factors that contribute to depression in the darker months of the year (the causes of summertime depression are much less understood). Serotonin is a neurotransmitter highly responsible for maintaining a normal mood; production of this chemical is partly triggered by sunlight exposure. Since there is much less sunlight during the fall and winter, serotonin levels can plummet. Less sunlight also means less vitamin D production; a lack of this nutrient has been highly linked to depression and mood.

Melatonin is another neurotransmitter—its presence promotes mental and physical sleepiness, which is important for falling asleep at night. Melatonin begins to be secreted once the sun goes down; its release is triggered by darkness. When the world around you is dark all the time, melatonin may be released at inappropriate times, leading to lethargy and lack of concentration, which are integral symptoms of depression for many people.

In the fall and winter, the generalized darkness of the outside world can have a negative effect on brain chemistry, causing depression. The cold and gloomy weather can also drive many people to stay inside. Though it may feel cozy to stay at home in the winter, the downside of this is that it could lead to social isolation. Social isolation may be a contributing factor for wintertime depression for some sufferers.

How Can SAD Be Treated?

There are many possible angles to take when it comes to treating seasonal depression. The mainstays of treatment are medication to help re-balance brain chemistry, and specialized psychotherapy for seasonal depression. Therapy is great for helping the patient learn to identify and change negative thoughts and behaviors that perpetuate depression, learn healthy ways to cope with depression and learn how to manage stress.

The principal aspect of treating seasonal affective disorder, that isn’t used to treat conventional depression, is light therapy. The purpose of light therapy is to mimic natural outdoor light to replace the sunlight lost during winter. This treatment has been used for seasonal depression since the 1980s. Traditional light therapy consists of sitting in front of a specially-made bright light for 20 to 60 minutes, usually within the first hour of waking up in the morning.

A common complaint of people who use light therapy is that they do not always have time to sit in front of the light every single morning. To make light therapy more flexible and convenient, a number of companies have developed special light-emitting glasses. With these special glasses, the wearer can continue to carry out everyday tasks while receiving therapeutical doses of light that does not affect the quality of vision.

In addition to these treatments, another great addition to a seasonal depression treatment plan is taking a supplement that contains vitamin D, which has been shown in research to help relieve depressive symptoms. Lastly, an important habit for sufferers of any type of depression to develop is exercise. Research shows that regular exercise can be as effective as medication or psychotherapy. Even just 30 minutes of aerobic exercise three times a week can make a big difference. Exercise relieves depression because it releases endorphins, regulates the circadian rhythm, reduces stress, increases light exposure if done outside and can help improve self-esteem.

Researchers Discover New Connections Between Melatonin and Hemorrhagic Stroke

Nov 06 by Ewcopywriting Leave a Comment

A stroke is a serious medical condition caused by poor blood flow to the brain that often results in cell death. At least 80 percent of all cases of stroke are the ischemic type of stroke. In an ischemic stroke, an artery to the vein is blocked, preventing brain tissue from receiving oxygen and nutrients. However, approximately 13 percent of all stroke cases are a different type called a hemorrhagic stroke. In this type of stroke, a weakened blood vessel in the brain ruptures, leaking blood into the surrounding brain tissue, ultimately damaging it. The most common cause of a hemorrhagic stroke is high blood pressure. Some other causes include trauma, infection, tumors, blood vessel abnormalities and blood clotting deficiencies.

A hemorrhagic stroke often causes severe disability, if not death. Most hospital patients who have suffered a hemorrhagic stroke require mechanical ventilation. However, staying on mechanical ventilation for very long is undesirable, as it can cause side effects like lung injury, pneumonia and gastrointestinal bleeding. Fortunately, new research on melatonin and hemorrhagic stroke has discovered a natural way to improve recovery from hemorrhagic stroke and to reduce the duration of mechanical ventilation in such patients.

New Study Finds Link Between Melatonin and Hemorrhagic Stroke

Though hemorrhagic stroke is less common than ischemic stroke, it leads to death more frequently than ischemic stroke. New discoveries about how to treat the aftermath of hemorrhagic stroke and reduce mortality are invaluable. Getting proper medical care as soon as possible is important for avoiding death from stroke. In particular, experts believe that early initiation of neuroprotective treatments (i.e. medications that help keep nerve and brain cells alive and functioning) may improve the outcome of hemorrhagic stroke.

A 2017 study sheds valuable light on possibilities for hemorrhagic stroke treatment. This study was conducted by researchers from Tehran University of Medical Sciences and Isfahan University of Medical Sciences, and it was published in the scientific journal Journal of Research in Pharmacy Practice.

The study involved collecting information about 40 adults who had suffered a hemorrhagic stroke and who had been admitted to the Intensive Care Unit within 24 hours of the event. The researchers had some of the patients receive 30 milligrams of melatonin every night, while the rest of the patients did not receive any melatonin.

Upon analyzing the data, the researchers discovered that melatonin shortened both the duration of mechanical ventilation and the duration of ICU stay. Patients who received this treatment did not need mechanical ventilation for as long and got out of the Intensive Care Unit sooner. This suggests that melatonin helped them recover from the stroke. Further research may prove that melatonin deserves a place as an integral part of the stroke treatment protocol. The authors of the study also note that melatonin may be useful for any patient undergoing mechanical ventilation, regardless of whether or not that is because of a stroke. They note this chemical has sedative, pain-relieving, antioxidant and anti-inflammatory properties. This could mean melatonin has many more therapeutic properties than we currently realize.

The Benefits of Melatonin

What exactly is melatonin? Melatonin is a hormone that is secreted by the pineal gland. It is secreted in far greater quantities during the dark hours of the day. Its main function is to regulate the circadian rhythm, or the sleep-wake cycle. Though the body produces melatonin naturally, it can also be helpful for certain conditions to take melatonin by mouth. By far, the main reason to take a melatonin supplement is for a sleep disorder such as insomnia and jet lag. It may also help improve quality of sleep even in people who do not have a definable sleep disorder.

Melatonin has many other lesser-known benefits. It may be helpful for treating certain types of stomach ulcers, tinnitus and heartburn. Some research even suggests that melatonin can slightly improve memory and cognitive function. Further research into melatonin’s antioxidant and neuroprotective properties could reveal many more therapeutic uses for this amazing substance.

Reducing Your Risk of Hemorrhagic Stroke

Some estimates say that an astonishing one in six people will suffer some type of stroke within their lifetime. Fortunately, there are many steps you can take to reduce your risk.

Smoking is one of the biggest risk factors for stroke, including hemorrhagic stroke. It increases the likelihood of blood clots forming, and has many other negative effects that contribute to your stroke risk. Quitting smoking, as well as avoiding exposure to second-hand smoke, will reduce your chance of suffering a stroke.

Along with tobacco, alcohol is another substance that increases your risk of hemorrhagic stroke. For optimal health, men should have no more than two drinks per day, and women should have no more than one.

Diet — even skipping meals — influences the risk of stroke. Eat plenty of fruits and vegetables, get enough potassium and limit saturated fat. Exercise is also important; meeting the official minimum recommendation of 150 minutes of moderate exercise every week will help reduce your risk of stroke. A healthy diet in conjunction with regular exercise will also help you maintain a healthy weight, which is important because being overweight or obese greatly increases your risk of stroke and other cardiovascular problems.

Since the most common cause of hemorrhagic stroke is high blood pressure, it is crucial to prevent and treat this condition in order to avoid the risk of stroke. In addition to following the above suggestions, limit your sodium intake to 1,500 milligrams per day, as well as to relieve and avoid stress.

Talk to your doctor about your risk of hemorrhagic stroke. If he or she assesses you to be at a high risk of stroke, you may be prescribed a medication to help prevent blood clots from forming.

Chronobiology and the Circadian Rhythm: What You Need to Know

Oct 18 by Ewcopywriting Leave a Comment

The circadian rhythm is a huge topic of discussion lately due to a group of three researchers winning the Nobel Prize for identifying the genes and proteins that coordinate our internal clocks. As the Nobel Laureate committee noted, a small mismatch between our bodies and the environment can lead to serious health problems. This makes understanding chronobiology and the circadian rhythm critical to maintaining good health.

Chronobiology and the Circadian Rhythm: The Basics

All living creatures have a circadian rhythm, from the smallest unicellular creatures to plants to even complex mammals such as humans. Our bodies have internal clocks that tell us when to be alert, when to sleep and even when to eat. These clocks are innate but also are influenced by external factors such as sunlight, temperature and when we eat. Our circadian rhythms refer to a 24-hour clock, but we also have cycles that repeat monthly, seasonally and annually.

Why are these clocks important? Consider the event of waking. In the early morning hours, our brains switch from making melatonin, a hormone that increases sleepiness, to making the wakeful hormone cortisol instead. As the sky begins to light up, our brain begins to awaken, along with every cell in our bodies. By the time the alarm goes off or we wake naturally, our body is primed to get up and be alert.

What Happens When Your Internal Clock Is Out of Sync?

Why are our internal clocks important? Quite simply it is because our bodies cannot function effectively without them. Without these internal clocks, our bodies cannot prepare ahead of time for events such as eating and sleeping, which can cause issues with these activities. Disorders ranging from IBS to even depression have been linked to dysregulation of internal clocks in the GI tract.

In addition, our bodies depend on these internal clocks to determine when to perform important repair activities such as DNA repair. When our circadian rhythm is dysregulated, these activities may not occur on the right schedule or even may not occur at all. This leads to a higher risk of cancer and other potentially deadly diseases, which have been linked to jet lag, shift work and other disruptions of the circadian rhythm.

Advances in Chronobiology, Advances in Health

New understanding of internal clocks and the way that they affect our health and happiness have led to a new field called chronobiology. Chronobiology is the study of these internal clocks, including the clock that governs our circadian rhythm.

Much of our sleep-wake cycle is governed by an internal clock located in the suprachiasmatic nucleus (SCN) of the hypothalamus. This area of the brain collects information about light levels and other external cues, using these to modify the timing of our internal clocks. Understanding more about the genes and biochemicals involved in these can lead to new and more effective treatments for the circadian disorders. For instance, we now know that melatonin is an important part of the body’s preparation to sleep and thus that taking a melatonin supplement can help to get the circadian rhythm back on track. Other new discoveries in the field of chronobiology may mean new and innovative treatments in the future.

Modern Conflicts with Circadian Rhythm

While we now understand more about the circadian rhythm than we ever have, modern life makes maintaining a stable internal clock a greater challenge than ever before. People are working increasingly erratic hours due to a planet where the business day never stops. Many people work odd shifts that keep them from waking and going to bed at a regular time. Travel for work and personal reasons has made jet lag a common affliction. Even simple things like daylight savings time can throw internal clocks off kilter.

Light pollution is also a modern problem that interferes with the circadian rhythm. Most modern people no longer live in an area where total darkness is possible. This can interfere with melatonin production, sleeping habits and long-term health. It may even be part of the reason that we have seen a sharp increase in obesity, metabolic disorders and other chronic diseases.

Maintaining Healthy Internal Clocks

How can modern people combine new information about the circadian rhythm into their own healthy lifestyle? While there is still much to be learned, there are concrete ways that we can help to stabilize our internal clocks. Consider the following strategies:

Maintain a stable sleep schedule with the same bedtime and waking time—even on days off.
Expose your skin to bright natural light every day.
Try to create the darkest possible environment at night, using blackout curtains if necessary.
Turn off screens about an hour before you go to bed.
Consider taking a melatonin supplement at night if you have trouble falling or staying asleep.

This Nobel Prize has brought attention to the circadian rhythm and the field of chronobiology, for good reason. Understanding the workings of the human body’s internal clocks may lead to new and innovative treatments that help people to lead a healthier lifestyle.

Caution: Melatonin and Alcohol Don’t Mix

Oct 10 by Ewcopywriting Leave a Comment

Melatonin is a popular natural supplement used by millions who occasionally have trouble falling asleep. While melatonin can be effective, there are dangers to assuming natural compounds are always safe—especially when they are combined with other supplements, prescription medications or alcohol. Melatonin and alcohol taken together can lead to serious complications. Alcohol can also impact the effects of melatonin. Here’s how to take melatonin safely and why you should never mix it with alcohol.

What is Melatonin?

Melatonin is a hormone produced by the pineal gland in the brain. While there are small amounts of melatonin found in some foods like vegetables and meat, it’s most commonly used in supplement form.

This hormone is essential in controlling sleep-wake cycles. When the pineal gland perceives a decrease in light, the gland begins to produce melatonin, which makes you feel tired. This usually occurs around 9 p.m. Melatonin levels will rise sharply and stay elevated in the blood for about 12 hours, or basically all night. Bright light does the opposite to decrease melatonin secretion and make you feel more awake. Melatonin levels drop to a daytime low by about 9 a.m. During the day, melatonin levels should be hard to detect. Night shift work or being exposed to bright lights at night can disrupt this delicate biological clock. Rapid travel between multiple time zones can also interfere with your biological clock.

Melatonin is an effective sleep aid for occasional sleeplessness, as long as you proceed with caution. A 2002 Cochrane review of 10 randomized trials found melatonin is “remarkably effective” in the prevention and reduction of jet lag. It has been found to help you fall asleep faster and sleep more deeply. When used at the correct low dose, it can also reduce daytime fatigue. While good for occasional sleeplessness, when it comes to chronic insomnia, melatonin offers only modest help and may cause more harm than good in the long run. Melatonin will become ineffective when used for too long or at a high dose.

Dangers of Combining Melatonin and Alcohol

There are two potential negative side effects of combining alcohol with melatonin. The first is both compounds are sedatives that cause sleepiness. Combining drugs (including melatonin) and alcohol can cause excessive sleepiness and other side effects. Potential side effects of combining alcohol with melatonin can include:

difficulty sleeping
slow response time
dizziness
intense dreams and anxiety
redness of the face
fast heartbeat
swelling of the hands and feet
difficulty thinking and concentrating

Someone who has combined alcohol and melatonin may have difficulty driving and even walking. This increases the risk of traffic accidents and falls at home.

The other problem with combining these sedatives: Alcohol can actually decrease the effectiveness of melatonin. Alcohol does not promote natural sleep patterns and multiple studies have found that alcohol consumption at night actually decreases melatonin levels. One study conducted by France’s Centre Hospitalier Universitaire found that drinking 256 grams of alcohol (or 9 ounces) over a 24-hour period can reverse normal melatonin production. This results in lower melatonin production at night but higher production during the day.

Combining sedatives may result in excessive drowsiness or loss of consciousness, but some people experience the opposite effect. Some people feel like they have taken a stimulant when alcohol is combined with melatonin. This may be due to the body reacting to alcohol by producing adrenaline.

How to Use Melatonin Safely

Melatonin is generally safe to use to help you sleep as long as you do not combine it with other sedatives. There are no known major complications of melatonin, but mild side effects can include daytime drowsiness, irritability, headaches and stomach cramps.

A dose of 1-3 milligrams around one hour before bedtime is usually enough to maximize the body’s response to the supplement. Using melatonin consistently before bed usually produces results within a few days. You can also use melatonin to speed your recovery from jet lag, according to research. To do this, take 5 mg for three or four days at your intended bedtime after you fly east.

Melatonin supplements are only designed to reset your body’s internal clock, not treat full-blown insomnia or chronic sleep problems. Melatonin should be used to help counter the effects of jet lag, get through an unusual work schedule or manage circadian rhythm disorder, but beware of long-term melatonin supplementation.

When it comes to melatonin, more is not necessarily better: You should also use the lowest dose possible to improve sleep. Research has suggested that high doses of melatonin before bed cause higher plasma melatonin levels in the morning. This can leave you groggy the next day. Commonly available high doses of melatonin are also ineffective and stop working after a few days, according to one MIT study, which did confirm the hormone is effective as a sleep aid. This is because the melatonin receptors in the brain are exposed to too much of the compound and become unresponsive to it.