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La mélatonine et le sommeil (et le jet lag...) : Comment, et pourquoi l'utiliser ?

Melatonin and sleep (and jet lag...): How, and why to use it?


Here we are. It's time to go to bed. But when sleep becomes difficult to find, or when a time difference forces us to count sheep to fall asleep, nothing goes right. Did you know that taking melatonin orally, continuously or for one night, could help you remedy this problem?
So sit back and read our article, which may be useful in the future!

Of course, our article will never replace the advice of a specialist. We encourage you to consult a medical professional if you frequently have difficulty falling asleep or getting adequate rest.

What is melatonin?

Called the sleep hormone, melatonin is a natural molecule whose soporific action helps us fall asleep. Produced by the pineal gland, this hormone is close to serotonin. It is also useful, even essential, for organizing our circadian rhythm, and allows the body to regulate the day/night rhythm.

But how does melatonin work?

Well, it works constantly! Its production increases at the end of the day, when the light decreases. Then, its peak is generally reached around 3 or 4 o'clock in the morning, to decrease when the light increases again.
But did you know that depending on the light perceived by the retina of our eye, the production of melatonin could decrease or increase? This is one of the reasons why screens are not recommended in the evening! Exposing yourself to too many screens would also expose you to too much light. Your nervous system would therefore send signals to your brain to limit the production of melatonin. And it is often following this that sleep is difficult to find...

In order to help certain people in certain situations, this natural hormone has been synthesized. Often taken orally, it allows some people to find sleep more easily, to reframe their rhythm, or to avoid the effects of time changes or jet lag. How about a closer look at the positive effects of melatonin?

What are the benefits of taking synthesized melatonin?

Some people take melatonin supplements to improve the quality of their sleep, or to help them fall asleep.
There is some evidence to suggest that melatonin supplements may be effective in helping people with certain sleep disorders, such as insomnia, sleep apnea and jet lag. Melatonin may also be useful for people who work nights or have irregular sleep schedules.

In addition to its use as a sleep aid, melatonin has been studied for its potential to help in other areas, such as anxiety, depression and seasonal affective disorder. However, more research is needed to fully understand the potential benefits and risks of melatonin use.

It is important to note that melatonin is not a one-size-fits-all solution, and it may not be suitable for everyone. It is also important to consult a healthcare professional before starting a new dietary supplement, as Melatonin may interact with certain medications, and may not be safe for everyone.

What are the side effects of synthesized Melatonin?

While this synthesized molecule is full of benefits, it goes without saying that there are some negative points as well. As with any treatment, taking melatonin can have certain side effects such as: headaches, drowsiness, dizziness, lack of alertness, or nausea.
It also has contraindications that should not be forgotten. Indeed, pregnant or breast-feeding women, children, teenagers, people suffering from inflammatory or auto-immune diseases, epilepsy, asthma, mood, behavior or personality disorders, should not take synthetic melatonin.

What is jet lag?

Jet lag is a temporary sleep disorder that can occur when you cross several time zones, especially when flying. It is caused by the disruption of your body's natural sleep-wake cycle, or circadian rhythm, due to the sudden change in time zone. Symptoms of jet lag can include fatigue, insomnia, irritability and difficulty concentrating. The severity of jet lag can vary depending on the number of time zones crossed, the direction of travel, age and general health of the individual.
Jet lag is common after long-distance travel across multiple time zones and usually lasts a few days while your body adjusts to the new time zone.

To alleviate jet lag, it's important to get plenty of rest before your trip, stay hydrated, and expose yourself to natural light during the day to help reset your body's internal clock. But of course, another solution exists to mitigate jet lag during or after a trip, and that is none other than: taking melatonin.

How to avoid jet lag with melatonin?

As previously mentioned, melatonin is a hormone naturally produced by the body that helps regulate the sleep-wake cycle. When you travel across time zones, your body's natural melatonin production can be disrupted, leading to jet lag symptoms such as difficulty falling asleep or staying awake at appropriate times. Taking melatonin supplements can help restore a healthy sleep-wake cycle and reduce symptoms of jet lag.
To know: Melatonin is most effective when taken at the appropriate time in the new time zone, which may be different from the time it is taken in the person's home country.

How do I take Melatonin correctly to avoid jet lag?

  • Start taking it a few days before your trip: If you are traveling east (to save time), start taking melatonin a few days before your trip, in the evening at your destination time. If you are traveling west (time wasters), start taking melatonin a few days before your trip, in the morning at the time of your destination.
  • Use a low dose: Melatonin is available in tablets and capsules in a range of doses from 1 mg to 10 mg. It is generally recommended to start with the lowest dose and increase it if necessary.
  • Take it at the right time: Melatonin should be taken at or near bedtime. It can take up to an hour to take effect, so be sure to take it at least an hour before you want to go to sleep.
  • Use it for a few days after you travel: To help your body adjust to the new time zone, you may need to continue taking melatonin for a few days after you arrive at your destination.
  • Talk to your doctor: If you're considering using melatonin for jet lag, it's always a good idea to talk to your doctor first. He or she can help you determine the right dose and duration of use for your specific needs.

Of course, in order to enjoy a good night's sleep, we encourage you to choose quality bedding ( linen, satin, percale, or silk), and to make sure you choose a good mattress, as well as good pillows. Other articles are waiting for you on our website, in order to know more about your sleep ( Why is my sleep disturbed by the moon? How to soothe a cough to sleep well when you have a cold? In what position should I position my bed to sleep well?)

You should also know that our team is at your disposal to help you in your search for bed linen. Don't hesitate to subscribe to our newsletter to benefit from discount codes all year long!