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The popular sleep aid can have side effects.
Melatonin supplements can lull you to sleep on restless nights, but too much may lead to more rest disruption; here's what sleep experts say about proper dosage for adults and children.
Snacking on nuts, seeds, and pulses, which are sources of tryptophan, which helps produce melatonin. [15] Avoiding alcohol or caffeine late in the afternoon or evening. [2] Taking melatonin supplements (but exercise caution [33]) Managing one's time by doing things early in the day to avoid staying late and losing essential sleep time. [6]
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One is the Epworth Sleepiness Scale (ESS) which grades the results of a questionnaire with eight questions referring to situations encountered in daily life. The ESS generates a numerical score from zero (0) to 24 where a score of ten [10] or higher may indicate that the person should consult a specialist in sleep medicine for further evaluation.
This sleep phase advancement can interfere with daily social and work schedules, and results in shortened sleep duration and excessive daytime sleepiness. [1] The timing of sleep and melatonin levels are regulated by the body's central circadian clock , which is located in the suprachiasmatic nucleus in the hypothalamus .
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