Have you tossed and turned around your bed just to find the perfect position to be able to sleep at night? Have you experienced feeling sleepy but it seems like your brain just doesn’t want to take a rest yet and doesn’t want to let you sleep? The tendency is that you will just get your phone and play games or watch movies or Youtube videos. Then the result is waking up late and grumpy the next day.
Sleep deficiency leads to being easily irritated and inefficient. It is really difficult to finish tasks when you lack sleep; it feels like you are tired easily. The focus is also decreased. With this modern world wherein we are bombarded by a lot of paperwork from school or work, is it still possible to have a good night’s sleep?
There are a lot of recommended activities and medicines for a person to be able to have a good sleeping cycle. One of those is melatonin.
If you have trouble sleeping at night, you might have thought of taking sleeping pills already. However, too much of it might lead to being dependent on such pills.
Melatonin is a type of hormone that helps the body to have a good sleep. If your body cannot produce enough of it naturally, there are also melatonin pills out in the market. Melatonin pills are used for improving the sleep cycle of a person. Aside from that, it also helps in losing fats and gaining muscles.
The melatonin pill is also taken by people who have anxiety. They claim that it helps them to calm down thus resulting in good sleep.
Doctors advised taking 100 to 500 mg only of the melatonin pill every day. It must also be taken at night because it will cause you to feel sleepy.
Is There a Side Effect for Taking Melatonin?
Just like other things, too much melatonin pill might harm you. There are a lot of side effects that you may get if overdosed.
Have you ever experienced falling asleep for a long time and waking up feeling sleepy and exhausted? That is also what you will feel if you will be overdose with melatonin. This feeling will result in having a headache when you wake up. It is because you will not be able to have a calm and deep sleep. This will also result in irritability and dizziness, the same effect of lack of sleep.
Just like any other medicine, too much melatonin pill will also result in having stomach cramps.
Always follow the advice of the doctor about the dosage that should be taken every day (100 to 500 mg).
Alcohol + Melatonin
If you are taking melatonin and want to have a drink with your buddies or at a party, you might want to think about it again.
Alcohol has the opposite effect of melatonin. It reduces the quality of a person’s sleep. It, therefore, results in having a headache when you wake up.
You might be wondering why is that when drunk people pass out and just sleep when they are drunk. It is because when a person is drunk, his cognitive function is decreasing due to the increase in blood alcohol levels. The increase in blood alcohol levels affects the formation of short-term memory resulting in people forgetting what happened when they were drunk.
Alcohol and melatonin really bring the opposite effects, but is it safe to take the two together?
If you can’t stop yourself from drinking after knowing the effect of alcohol on your sleep cycle, make sure not to let yourself drown in alcohol. Drink alcohol that does not have high alcohol content. It will also be best to drink wine only.
After drinking alcohol, do not take melatonin immediately. Let two to three hours to pass before you take melatonin pill. In that way, the effects of melatonin will not be overpowered by the alcohol.
All will be well if you will be able to resist a bit and not drink alcohol while taking melatonin.
Taking Melatonin and Alcohol
Drink alcohol that does not have high alcohol content like when. Make sure to drink in moderation as well.
After drinking alcohol, do not take melatonin immediately. Let two to three hours to pass before you take melatonin pill. By doing this, the effects of melatonin will not be overpowered by the alcohol.
Are There Other Ways to Have a Good Sleep?
Having a good night’s sleep is surely difficult. It is because of the difficulty to balance the time when to sleep; trying to sleep earlier than usual is difficult, as well as sleeping past your bedtime.
Taking sleep pills must be your last resort if you are having trouble sleeping. Why not try these following tips to have a good night’s sleep first?
There are a lot of kinds of tea out in the market. The types of tea have their own purpose; others are for good digestion, better sleep cycle, or relaxation.
Drinking chamomile tea is one of the types of tea that is good for having a calm sleep. Try drinking a cup of it before going to bed if you are having trouble sleeping at night.
One of the reasons why a person can’t sleep is due to the stress that clouds up the mind with thoughts. Exercising or putting your body into motion helps to produce anti-stress hormones.
A study showed that people who exercise for 60 minutes five times per week have a greater sleep cycle and quality.
Relaxing the mind is one of the keys to having a good sleep. But after a long and tiring day, how will you be able to have a relaxed mind?
Taking a warm or hot shower will help to relax the muscles in your body and tell your brain that it is already time for relaxing.
The smell of lavender is also calming and relaxing to the mind. Having a lavender plant or a diffuser with lavender will help you to have a calm mind and good sleep.
Others believe that cell phones are a great help to feel sleepy at night; this is the opposite of reality. The blue light coming from cell phones and other gadgets (even televisions) awaken the mind and make it more difficult to sleep.
Next time that you have trouble sleeping, do not attempt to grab your phone or other gadgets.
Having a good quality sleep and a good sleep cycle is difficult, but enough sleep is needed by our body. No matter how busy you are, make sure to have six to eight hours of sleep every day for your body to replenish your energy.