Signs You Should Slow or Stop Melatonin Aids

“Taking Too Much Can Cause Problems with Nighttime Sleep Supplements”

Melatonin supplements are generally considered safe for short-term use, but long-term safety is still somewhat unknown, and high doses or chronic use can cause side effects, as well as interfere with medications you are taking. Nonetheless, your sleep is heavily dependent on the sleep hormone, which is not a sedative but a neurotransmitter that regulates your sleep-wake cycles based on light exposure from early morning, throughout the day, and at night.

Taking too much melatonin or using the supplement for too long can ironically disrupt natural sleep patterns and cause insomnia. Other common symptoms related to excess melatonin intake include severe headaches, confusion, nausea, irritability, vivid dreams, and low blood pressure readings. However, symptoms generally subside once you stop taking melatonin and the supplement clears your system.  While acute overdose rarely causes long-term harm, contact a professional if your symptoms are severe.

At MRC Ormond Beach, our protein-forward menu plans can be personalized to meet your specific needs to provide an early evening or late-night snack to help resolve your sleep issues. Tryptophan-rich proteins include both animal sources like lean meats, chicken, turkey and fish, as well as soy products like the plant itself (edamame) or tofu to help restore your sleep cycles. Moreover, you should avoid high-fat, greasy protein sources like fried chicken wings, which do contain tryptophan but can easily disrupt sleep.

What disease was melatonin recently linked to?

Recent findings highlight significant health risks associated with long-term melatonin use. A large, multinational study revealed that individuals with chronic insomnia who took melatonin supplements for five years experienced a 90% higher risk of developing heart failure compared to those who did not use the supplement. Furthermore, this prolonged usage was linked to increased hospitalizations and a doubled risk of all-cause mortality. Interestingly, while supplementing carries these potential cardiovascular risks, researchers also note that abnormally low levels of naturally occurring melatonin are frequently observed in patients with neurodegenerative conditions, such as Alzheimer's disease and other forms of senile dementia.

Top Sleep-Promoting Foods and Substances

Some of the top sleep-promoting foods that you can eat include tart cherry juice, kiwis, almonds, walnuts, bananas, fatty fish like salmon, and warm oats, all of which provide natural melatonin or serotonin. In fact, melatonin is probably more effective at improving overall sleep quality than performing as a fast-acting sedative. Key substances for sleep include both tryptophan from foods like turkey, eggs or cheese, and magnesium that calms the nervous system, reduces cortisol, and improves sleep efficiency.

Adequate magnesium levels are necessary for the production and functioning of melatonin that governs your sleep-wake cycle. By blocking calcium from entering muscle cells, it alleviates physical tension that can cause sleeplessness, such as in restless legs syndrome. Magnesium also calms the nervous system by binding to GABA receptors to inhibit brain activity and promote feelings of relaxation. In addition, adequate magnesium levels are necessary for the production and effective functioning of melatonin for governing your circadian cycles.

Tryptophan, on the other hand, is an essential amino acid that acts as a precursor to both serotonin and melatonin. It is metabolized into serotonin that is converted into melatonin by the pineal gland. Together this help regulate sleep cycles and promote relaxation. Generally speaking, consuming tryptophan in your diet helps shorten the time it takes to fall asleep (sleep latency). Moreover, tryptophan reduces waking up at night, which really improves overall sleep quality and particularly in those individuals experiencing mild sleep difficulties.

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Medical experts at Johns Hopkins Medicine suggest that if melatonin does help, it should generally only be used for one to two months. Beyond this, you should stop to see if your body can maintain a natural sleep cycle or if you have developed a psychological dependence where you feel unable to sleep without it. If you’re struggling to sleep, contact Metabolic Research Center Ormond Beach today. One of our weight loss coaches will be in touch to discuss how you can get a good night’s sleep and still enjoy the weight loss benefits of a protein-first, low carb diet. After all, the quality of sleep you get isn’t just about getting through your daily grind; your gut-brain-melatonin axis is directly linked to increased risk of heart disease, high blood pressure, diabetes, kidney disease, stroke, and obesity.

*NOTE: Generally speaking, melatonin supplementation should be avoided by pregnant or breastfeeding women, those with autoimmune disease, or individuals taking immunosuppressants, blood thinners, or certain blood pressure medications.