Archive for the ‘melatonin sleep aid’ Category
Melatonin Can Help With Sleeping, Memory, And More
September 18th, 2009 | 
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Melatonin is a hormone secreted by the pineal gland in the brain that helps regulate other hormones and maintains the body’s circadian rhythm. This hormone also helps control the timing and release of female reproductive hormones. Melatonin has been shown to stimulate cells called osteo-blasts that promote bone growth which may be good for women in menopause.
Research shows that after melatonin is administered to ADHD patients; the time needed to fall asleep is significantly reduced and this suggests that quick-release melatonin may be more effective than sustained-release formulations for sleep related conditions. Researchers believe that melatonin levels diminish as we age. They also theorize that you may be able to help the process along by taking a melatonin supplement at times when it would be released naturally according to your new time zone or work schedule, although this can vary from person to person and from day to day.
It is reported that this hormone could reset the body’s aging clock, turning back the ravages of time. Research on melatonin continues, and with it, knowledge is increasing about the functions of melatonin in the body and the effects of melatonin supplementation.
Insomnia is a sleep disorder characterized by an inability to sleep or to remain asleep for a reasonable period during the night. Insomnia is one of the most common sleep disorders affecting Americans today. Low levels of melatonin in humans have been associated with insomnia and may aid in reversing this sleep disorder. Several human studies report that melatonin taken by mouth before bedtime decreases the amount of time it takes to fall asleep in elderly individuals with insomnia.
The first published evidence that melatonin may be useful in Alzheimer’s disease was the demonstration that this neuro-hormone prevents neuronal death caused by exposure to the amyloid beta protein, a neurotoxin substance that accumulates in the brains of patients with the disorder. This hormone may aid in slowing the aging process as well.
Aging is a complex physiological process that involves a number of biochemical reactions, with molecular changes that are manifested in single cells a by product of day to day operation. Aging is associated with a decline in immune function also affecting the innate immune system. Aging is characterized by disorganization of circadian rhythms caused in part by the progressive decline in the activity of the pineal gland leading ultimately to pineal failure.
Many researchers believe that melatonin levels are related to the aging process. Does melatonin have any effect on aging? Low dose melatonin treatment in mice enhances the body’s natural antioxidant system, and this may have anti-aging properties. Researchers believe there is a link between antioxidants and aging. The decline in the production of a number of hormones associated with aging such as growth hormone (GH), estrogen and DHEA, as well as of the pineal substance melatonin, have been proposed to play a significant role in contributing to the decline of ones immune system and accelerated aging.
Furthermore, melatonin has been studied for the treatment of cancer, immune disorders, cardiovascular diseases, depression, seasonal affective disorder (SAD), circadian rhythm sleep disorders and other dysfunction. Melatonin has been shown to be effective in treating one form of depression, seasonal affective disorder, and is being considered for bipolar and other disorders where circadian disturbances are involved. It is critical to have normal melatonin levels through out ones life.
Anybody can purchase melatonin because it is available without prescription in most cases in the United States and Canada, while it is available only by prescription or not at all in some other countries. Melatonin appears to cause very few side effects in the short term, up to three months, when healthy people take it at low doses.
In conclusion, low doses of melatonin can benefit one greatly not only from better sleep but possibly living long from its antioxidant properties it exhibits. Don’t forget that melatonin should be used with caution in people with depression and should be appropriately timed if one is undergoing light therapy. Have you had your melatonin lately?
Darrell Miller
http://www.articlesbase.com/health-articles/melatonin-can-help-with-sleeping-memory-and-more-711345.html
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Beating Insomnia. Seven Secrets to a Peaceful Sleep
It’s 4am and you’re wide awake.You could be the one in three who have trouble sleeping. So what are the culprits and remedies for insomnia and how much sleep do you really need to beat the bedtime blues?
The truth: Everyone should sleep from seven to nine hours per night regardless of age, according to Edward L. Schneider, MD, dean of the Leonard Davis School of Gerontology at the University of Southern California, Los Angeles. Sleeping less than seven hours weakens immunity and increases the risk for depression, falls and accidents.
N.A.S.A. research shows the effects on driving after being awake for 20 hours is comparable to a blood alcohol level of 0.05.
Lack of sleep can also lead to raised blood pressure, headaches, increased appetite and weight gain due to increased production of cortisol. This hormone has the opposite effect to what you desire,particularly if you are overweight,because it stores fat and burns muscle.
A University of Pennsylvania study showed that getting two fewer hours sleep a night for one week lead to reduced performance in vigilance tests and an increase in inflammatory markers in the blood stream.
SO WHAT CAN YOU DO TO GET MORE SLEEP?
FIRST,YOUR BEDROOM.
Make sure you have a comfortable bed and pillow. Your bedroom should be dark and quiet. It should also be well ventilated.
It should be peaceful.Jasmine, sandalwood or lavender scents can help.
A warm bath or shower before bed or playing tranquil music can also help. The aim is to slow your mind down. Watching TV in bed may not help, if you wish to relax your mind.
AVOID.
Caffeine in the evening. Sleeping tablets can be addictive if used continuously and should be avoided other than for very short time use. Eating heavy meals or drinking alcohol within two hours prior to bedtime can also disrupt sleep.
Bedtime snacks, particularly grains and sugars will raise your blood sugar and inhibit sleep according to Dr Joseph Mercola, author of The Total Health Program.
EXERCISE.
Regular exercise can reduce stress. A walk before bedtime can not only calm you, but the physical activity can aid digestion.
Your dog would also appreciate it!
HERBS AND OTHER SUPPLEMENTS.
Mild herbal supplements like camomile tea, passion flower or valerian may help some people.
VALERIAN.
The extract from the root of this plant is a natural sedative and tranquiliser. It can induce relaxation and is very good at quieting the busy mind. It is also a rich source of calcium, potassium and magnesium, all calming and balancing minerals for the nervous system. This herb also appears to increase brain levels of serotonin, a relaxing neurotransmitter.
MAGNESIUM.
This mineral is particularly important for your general wellbeing. When combined with calcium, it is an important supplement for healthy bones and protection against osteoporis. It is also important for sleep inducement, muscle relaxation and nervous system calming.
ST JOHNS WORT.
This herb is an effective option in helping to relieve mild anxiety and nervous tension. It can aid in the maintenance or improvement of general wellbeing.
A word of caution: St Johns Wort may react with some medications,including warfarin. It is important that you consult with your doctor before using this or any other supplements.
MELATONIN.
Melatonin is a natural sleep hormone produced at night by the brain.
Studies at the Massachusetts Institute of Technology have shown it to be safe, non addictive and virtually free of side effects. It is helpful for those who have light or restless sleep or take some time to fall asleep.
With correct use, it may help you to fall asleep more easily and stay asleep longer. It is an effective cure for jetlag because of its ability to regulate our 24 hour sleep/wake cycle.
Many adults, especially those aged 65 and older have insufficient levels of melatonin to achieve restful sleep, according to Mark A Stengler ND, a naturopathic physician in private practice in La Jolla, California.
APPLE CIDER VINEGAR.
Try 2 teaspoons of apple cider vinegar mixed with 2 teaspoons of honey in a glass of warm water, before retiring.
FINALLY, NAPPING.
Sleep researchers have widely diverging opinions here. Some state that it can disturb night time sleep, while others say that it can compensate for a night time sleep deficit, especially if below 7 hours. Dr Schneider believes that most people should not nap for more than 20 minutes.
Researchers in the sleep research laboratory at Longborough University, England have found that people are designed for two sleeps a day, the main one at night and a nap in the afternoon.
I have found that an occasional 15 to 20 minute cat nap in the afternoon, particularly if I am feeling tired, can help me sleep better at night.
The bottom line is: What works best for you?
Never start a new treatment before consulting your doctor, especially if you currently are taking medication. The information published in this article is not intended as a substitute for personal medical advice from your physician or other qualified health-care practitioner.
Graeme Lanham
http://www.articlesbase.com/non-fiction-articles/beating-insomnia-seven-secrets-to-a-peaceful-sleep-69975.html