Melatonin Powder: Recommended Nutrients For Sleep Disturbance

In today’s fast-paced world, achieving a good night’s sleep can often feel like an elusive goal. Many people turn to various supplements to help them drift off more easily, and one of the most popular choices is best melatonin powder.

What is Melatonin Powder

Melatonin is a hormone naturally produced by the pineal gland in the brain, playing a crucial role in regulating the sleep-wake cycle. It is mainly produced at night. The secretion of melatonin is affected by light: in a dark environment, melatonin levels rise, helping the body prepare for sleep, while in light, melatonin levels fall, keeping people awake. For those struggling with insomnia or irregular sleep patterns, melatonin supplements, especially in powdered form, can offer a natural and effective solution. In this article, we will introduce how it works, and how to use it to improve your sleep quality.

The dangers of insufficient sleep

Increased incidence of migraines

A study spanning 11 years revealed that people with long-term insomnia had a 40% higher risk of migraines and a 50% higher risk of chronic headaches after 11 years than those without insomnia.

Increased risk of cardiovascular and cerebrovascular diseases:

Lack of sleep can disrupt the normal circadian rhythm of blood pressure, causing systolic and diastolic blood pressure to not decrease at night, while the sympathetic nervous system is continuously activated, causing high blood pressure. This situation can increase the risk of high blood pressure and heart disease by 30%.

Impact on mental health

A large-scale population study in Norway found that insomniacs had a 4.2 times higher risk of anxiety and a 2.7 times higher risk of depression than non-insomniacs.

What is Best Sleep Time

A large cohort study involving more than 320,000 adult participants was published in JAMA Network Open, revealing the "relationship between sleep duration and mortality in East Asian populations." The results showed that when the sleep duration reached 7 hours a day, the mortality rate from all causes, cardiovascular disease, and other causes dropped to the lowest point.

It can be observed from the figure that sleeping too long is more harmful to health. For both men and women, the all-cause mortality rate increases to the greatest extent when the sleep duration reaches 10 hours or more, increasing by 43% and 55% respectively.

We Advise Below Nutritions For You If You Have Any Insomnia Problem.

Saffron

A study published in the Journal of Clinical Sleep Medicine examined the sleep-enhancing effects of standardized saffron extract. The results of this study showed that standardized saffron extract 2 times a day for 28 days improved sleep quality in adults who self-reported poor sleep and was well tolerated with no adverse effects.

Tart Cherry

Sour cherries not only contain natural melatonin (melatonin content 13.46ng/g), but also proanthocyanidins. This phenolic substance helps increase the level of the body's essential amino acid tryptophan, which in turn improves sleep quality.

Nuts

Nuts, especially pistachios, contain a large amount of natural melatonin. The melatonin content in pistachios is 660 nanograms/g.

Pistachios are rich in beneficial fats and vitamin B6, which help promote the secretion of serotonin. Serotonin is a neurotransmitter that helps the body relax, which in turn promotes good sleep.

Vitamin

Vitamin B6, folic acid (vitamin B9), and vitamin B12 can promote the synthesis of more melatonin to improve sleep quality.

L-tryptophan

Tryptophan is an essential amino acid and the precursor of bioactive compounds such as serotonin (5-hydroxytryptamine) and melatonin, which is involved in the regulation of mood, sleep and biological rhythms.

Foods rich in tryptophan include milk, chicken, fish, eggs, pumpkin seeds, beans, peanuts, cheese and green leafy vegetables.

It is not recommended to supplement tryptophan preparations in large doses alone.

Melatonin Supplements

Melatonin is an amine hormone produced by the pineal gland of the human body, also known as pineal gland. It plays an important role in regulating the sleep quality of people with insomnia. In recent years, melatonin, as a health care product with good sleep-aiding effects, has been favored and respected by the public. Here are some primary melatonin functions.

Regulating Sleep-Wake Cycles

Insomnia: It is commonly used to treat insomnia, particularly in individuals who have difficulty falling asleep. It can help reduce the time it takes to fall asleep.

Shift Work: People who work night shifts or irregular hours can use melatonin to help reset their internal clock, making it easier to fall asleep during the day.

Jet Lag: Best melatonin is effective in adjusting the body’s internal clock for people traveling across time zones, reducing symptoms of jet lag.

Circadian Rhythm Disorders

Delayed Sleep Phase Syndrome (DSPS): For individuals with DSPS, who naturally fall asleep and wake up much later than the societal norm, melatonin can help shift their sleep schedule earlier.

Advanced Sleep Phase Syndrome (ASPS): Conversely, melatonin may help those who fall asleep and wake up too early, allowing them to stay awake and be productive later into the evening.

Adjunctive Therapy for Certain Conditions

Autism Spectrum Disorders: Best melatonin powder has been found to improve sleep quality and duration in children and adults with autism.

Attention Deficit Hyperactivity Disorder (ADHD): Some studies suggest it can help manage sleep difficulties associated with ADHD.

Antioxidant Properties

Melatonin has antioxidant properties, which means it helps combat oxidative stress in the body. This function may contribute to its potential role in supporting overall brain health and possibly protecting against neurodegenerative diseases.

Immune System Support

Some research indicates that melatonin may have a role in supporting the immune system, possibly enhancing immune response and functioning as an anti-inflammatory agent.

Mood Regulation

Melatonin may influence mood regulation. There is some evidence suggesting its potential use in treating mood disorders such as depression, particularly Seasonal Affective Disorder (SAD), which is related to changes in seasons and light exposure.

Menopause and PMS Symptoms

Melatonin has been used to alleviate some symptoms associated with menopause and premenstrual syndrome (PMS), such as mood swings and sleep disturbances.

Tinnitus

It may help reduce the perception of tinnitus (ringing in the ears) in some individuals, improving sleep and quality of life.

Best Melatonin Powder Dose and Side Effects

Many studies have shown that short-term use of low-dose melatonin has little impact on the body, and has no obvious side effects on the human body compared with some prescription drugs.

Internationally, many countries have not imposed strict restrictions on the use of melatonin:

In the United States, melatonin is a dietary supplement ingredient;

In Canada, melatonin is allowed to be used as an ingredient in natural health products;

In my country, melatonin is used as a health food raw material with a purity of more than 99.5%, and the recommended daily dosage for adults is 1-3 mg.

In the medical field, melatonin does have many clinical advantages: endogenous, low-dose, low toxicity, and no dependence. However, some of melatonin’s side effects cannot be ignored:

① Studies have shown that the common side effects of melatonin are headache, dizziness, nausea, drowsiness, irritability, etc., but the symptoms of patients are relatively mild.

② If the elderly take large amounts for a long time, they may also experience slowed blood flow and hypothermia.

③ Some experts have confirmed through experiments that taking a large amount of melatonin will inhibit the brain's secretion and sex hormones related to reproduction, and melatonin is an exogenous supplementary hormone, so it will also affect the secretion of other hormones.

What Is The Best Time To Take Melatonin For Sleep

The best time to take melatonin for sleep largely depends on the individual's sleep pattern and the specific sleep issue they are trying to address. Here are general guidelines for different situations:

General Insomnia	30-60 minutes before bedtime.
Shift Work	30-60 minutes before desired sleep time.
Jet Lag	Early evening for eastward travel; morning for westward travel.
DSPS	1-2 hours before the desired bedtime.
ASPS	In the morning to delay sleep phase

It is very important to consult with a healthcare provider to determine the best timing and dosage for your specific situation, especially if you have underlying health conditions or are taking other medication.

Conclusion

Sleep is an integral part of human life and is essential for physical and mental health. Good quality sleep can help the body recover and repair, strengthen the immune system, improve memory and cognitive function, and regulate mood. Chronic sleep deprivation or poor quality sleep can have negative health effects, including increased risk of cardiovascular disease, obesity, diabetes, and mental health problems. We should pay attention to our own health.

XI AN CHEN LANG BIO TECH supply high quality and best melatonin powder price in market. Due to its stable quality and inventory, our melatonin is supplied to melatonin supplement manufacturers and melatonin distributors around the world. Please send inquiry to Email: extract@chenlangbio.com if you need more information about melatonin.