Is Melatonin Good for Anxiety?

                          Is Melatonin Good for Anxiety?

Is melatonin good for anxiety? Yes, this hormone has spectacular calming effects and, thus, is helpful with anxiety. Anxiety is widespread in the modern era, and people from all the runs of the society have some sort of it. Anxiety is the feeling of uneasiness, stress, fear, and restlessness. In some cases, anxiety is normal, as it is the way your brain makes your body react to calamities. However, getting anxious as a result of minor things and long periods can be irritating and can disrupt your routine. Anxiety can hurt your family life as well as your work. 

In this article, you will learn about melatonin, how it works, the relation of melatonin with anxiety, health benefits, natural sources, and side effects.

How does Melatonin work?

Melatonin is a hormone that is generated in your brain. Your nervous system synthesis this hormone usually at night. When you have bright light during the night or dim or no light in the morning, your melatonin cycle really gets messed up. In short, your brain stimulated melatonin in the dark. Melatonin is responsible for your good night’s sleep cycle. Night sleep is crucial; it not only restores your energy levels, but also repairs muscles, improves immunity, keeps your brain alert during the day, and enhances your mood and productivity. 

What are the Reasons for low Melatonin?

Jet lags, working at night, and bad vision can cause abnormal melatonin cycle. In addition to that, the excessive use of alcohol, tobacco products, and caffeine products like coffee, soft drinks, or energy drinks reduces the natural stimulation of melatonin. Also, most people stick to our mobile phones, laptops, or televisions before sleeping, the blue light from these gadgets interrupts the melatonin production. In addition to that, melatonin production lowers as people age. A low level of melatonin can cause insomnia, anxiety, tiredness, and crankiness throughout a day. There are many natural as well as artificial ways to control your melatonin levels. Nowadays, melatonin supplements are popular to solve many mental as well as physique related issues. Melatonin supplements prove to be useful for aiding blind and differently-abled persons.

How does Melatonin help with Anxiety?

Melatonin secretes the chemicals in your mind that have a calming effect. Melatonin helps you to have a sound sleep. A deep sleep at night helps to make your mind fresh and energetic the next day. It assists you in avoiding many mental problems like anxiety, stress, depression, and aggression. You can use melatonin to prevent the effects of lousy sleeping schedules because of traveling or working on your brain. Taking melatonin can also help you to get a good midday nap. A power nap enables you to boost your mind and body. Taking a nap break not only revitalizes your mind but also enhances concentration and learning.

Apart from the fact that melatonin helps with sleep issues that, in turn, improves mental health, some studies show that melatonin may be linked directly to anxiety. It is obvious from a recent survey that melatonin helped to lessen pre-surgery stress in patients. Before an operation, people often feel nervous that can make things go wrong. So, we can say that melatonin can help to reduce the signs of anxiety.   

How to use Melatonin for Anxiety?

It is not accurately known what amount is optimum to treat your anxiety. However, the recommended dose may vary from 3 to 10mg. You must consult experts before taking supplements. The best time to take melatonin is usually at night. If your body is unable to produce sufficient melatonin at night, you may start to feel anxious and worried. The deficiency of melatonin may also accompany overthinking and negative thoughts at night. So, melatonin does not only help with your sleep schedule but also helps you feel light and serene. 

When do you need to take Melatonin for Anxiety?

Anxiety is not always bad as it is the way of your brain, signaling your body to respond to accidents. Feeling anxious because of some school or office projects or exams is quite reasonable. This kind of anxiety usually vanishes after the intended task is accomplished. Other causes of stress may be because of messed up relationships or unemployment. If the signs persist for long intervals and affect your productivity, you may need to take melatonin supplements. 

Health benefits of melatonin

Besides helping with the sleep schedule, melatonin has many other health advantages

Powerful Antioxidant

Melatonin has impressive health benefits due to its anti-oxidizing properties. It escalates enzymes in your body that encourage healthy cells. It helps to cease cellular damage that can lead to cancer, aging, and infertility. It can help to prevent many diseases like cancer and heart diseases.

Promotes Brain Health

Melatonin activates the protein, which is responsible for the regeneration of nerve cells. Scientists have concluded that melatonin has remarkable effects on brain health and helps generate new nerve cells.

Helps with Fertility

A recent study suggests that productivity is optimized with appropriate melatonin levels. The antioxidant nature of melatonin is essential for ovarian health and helps in healthy egg production. Melatonin also controls female hormones and menstruation cycles, so it is clear that it can support fertility.

More Benefits

Melatonin supplement is also known to improve eye health and helps with gut-related disorders.

What are the Natural Sources of Melatonin?

Ever got a sleepyhead after lunch? This laziness is because of melatonin present in food that makes us relaxed and wants to take a nap. The following are some foods containing melatonin.

1. Cherries

Cherries are loaded with melatonin. Cherries help with inflammation, arthritis, and insomnia. They are the best for your brain health and memory. This sweet and sour fruit releases happy hormones in your brain and, thus, improves your mood.

2. Bananas

Bananas provide plenty of melatonin. Bananas are loaded with calcium, potassium, magnesium, iron, and many nutrients. This fruit has an incredible taste that instantly improves your mood and provides your energy. Bananas are also best for your teeth, bones, and to naturally enhance your gut health.

3. Tomatoes

Tomatoes are endowed with melatonin. We consume tomatoes in various ways as ketchup, soup, salad, or in a sandwich. Tomatoes also have vitamins and dietary fiber and are wonderful for eyesight.

4. Pineapple 

Pineapple provides the right amount of melatonin in your body. In addition to that, it is rich in antioxidants and improves immunity. It can aid with sleeplessness.

5. Oats

Oats are a delicious way of getting melatonin. These are slow digesting and keeps you energetic and calm for the long run. Oatmeal paired with fruits can help you to meet all your body needs.

6. Orange

This tangy fruit is the leading source of vitamin C and also helps your body to generate melatonin. Orange is quite useful to improve your sleep patterns.

7. Seafood

Seafood like shrimp, fish, and lobsters provide vitamin B6 to your body, helping to synthesize melatonin. So, seafood is one of the healthiest ways to get melatonin to your diet. Seafood is quite filling, low in fat, and has tons of health benefits.

Other Sources 

Nuts, grapes, cherries, and mushrooms are some other sources of melatonin. Adding these foods in your diet can augment your sleeping with many other perks for well-being.

Is Melatonin Safe for Diabetes?

Yes, a small dose of melatonin may not do any harm in the short term, but it is best to seek medical advice before using it. The research found that melatonin impaired insulin secretion in certain people. A gene variant receptor increases the risk of type 2 diabetes. As a result, the cells become less sensitive to insulin and thus increase the risk of elevated blood sugar. So, those of you who have a carrier gene, melatonin can increase your blood sugar level. Consequently, prolonged consumption of melatonin for a diabetic person is not recommended.

What are the Side Effects of Melatonin?

Following are some potential side effects of melatonin

1. Nausea
2. Dizziness
3. Laziness
4. Headache

Who should not use Melatonin?

If you are pregnant or breastfeeding, you must try to avoid taking melatonin supplements. Hypertension patients should seek doctor’s advice before using. Young children should avoid it if not prescribed. If you are using any sort of blood-thinning medicine, sleeping pills, BP medication, using melatonin supplements is not appreciated. If you have these conditions, you should try using fresh foods containing melatonin instead of supplements.

Final word

To conclude, melatonin is a hormone produced in the dark that controls your body’s clock or timetable. Melatonin is found in many natural foods as well in the form of supplements. Melatonin supplements are proved to be accommodating in terms of many health issues. Studies have shown that apart from helping with the sleep cycle, these supplements can also help treat anxiety. Melatonin is remarkable for many health factors because of its antioxidant properties. It has minimal side effects; however, it may get reactive with a particular medication. It is best to talk to your doctor before taking any supplements.

References

• https://nccih.nih.gov/health/melatonin-what-you-need-to-know
• https://mayoclinic.org/drugs-supplements-melatonin/art-2036371
• https://medicalnewstoday.com/articles/310321
• https://hopkinsmedicine.org/drugs-supplements-melatonin/art-2363071