[ad_1]
- I have a history of sleep problems and have tried various methods to get a better sleep schedule.
- Melatonin – a natural hormone available in over-the-counter supplements – would help people with occasional insomnia.
- I took melatonin for a week.
- I found that even though it regularized my sleep schedule, there was still much daytime sleepiness to continue taking it regularly.
I have a long history of sleep problems. From having trouble falling asleep to waking up in the middle of the night, I rarely wake up completely rested and ready to face the day.
Over the years, I've tried everything: bedtime teas, weighted blanket, ASMR, meditation and p. drugs. And although many of these things help, nothing has really helped me establish a consistent pattern of healthy sleep.
I decided to try taking melatonin, a natural supplement that replicates the hormone produced by your body to control your sleep-wake cycles.
Melatonin supplements are available over the counter to help people fall asleep faster.
I have tried melatonin in the past with little or no luck. Having taken only small doses (1 to 3 mg), this time, I slightly increased the dose to 5 mg, which corresponds to the maximum recommended dose.
During my melatonin test week, I recorded my experience noting every little thing that could result from the new supplement. At the end of the seven-day trial, my conclusion was clear.
Day 1: I had high hopes of seeing how melatonin would change my sleep schedule
The first night, I felt drowsy about 30 to 45 minutes after taking melatonin. In contrast to drug somnolence, melatonin-induced somnolence seemed natural.
So natural that I even forgot that I'd taken it, telling myself, "Wow! I'm really sleepy." It was a big problem for me because, as a person who has trouble sleeping, I almost never feel naturally tired at a reasonable time.
Thus, the idea of a non-medicated supplement that gave me the natural urge to go to bed early gave me high hopes as to what melatonin could do for my irregular sleep.
That night, I slept well and did not wake up in the middle of the night as I usually do.
Day 2: I was optimistic about the effects of melatonin
The second day, my day was busy. I woke up with the impression of having spent an incredible night of sleep. Even though I felt a little sleepy in the morning, I could not tell if it was melatonin or the fact that I had slept so well that I just did not want to get up bed.
At midday, I felt stimulated and optimistic about the effects of melatonin on my sleep schedule.
That night, I took melatonin about half an hour before bedtime and fell asleep quickly and easily.
Day 3: I dragged all day
On the third day of the experiment, I was getting ready for a very long day and I was excited that my new energy, gained by a full night's sleep, helps me get through the day.
Although having slept deeply all night, I experienced a distinct and persistent residual somnolence that lasted all day.
Unlike what you feel from 17h. medicine, this daytime sleepiness seemed natural. I did not feel well cared for, I just felt very tired and that turned out to be a problem for my busy day.
I had to compensate with coffee and get through my busy schedule so that everything went well.
Towards bedtime, I took melatonin and fell asleep immediately for another night of uninterrupted sleep.
Day 4: Melatonin helped me start waking up earlier, but continued to cause me sleepiness during the day.
The fourth day was a weekend and generally I use it to sleep as long as I wish. I know it's better that your sleep cycle does not do it and that we should all be aiming to wake up every day at the same time, but as a person who has trouble sleeping at night There are times when weekend mornings are the only one I feel I can get enough sleep.
This morning, however, I naturally woke up much earlier than normal. It was very strange for me because I am not in the morning and I usually need many alarms to get up early in the morning.
I was pleasantly surprised by this and felt ready to face the day until daytime sleepiness hit me in the afternoon. The daytime sleepiness disgusted me, because I really enjoyed feeling that my schedule was better.
That night, taking melatonin was helpful in relieving the late-night anxiety I was feeling. I was grateful for the help to sleep quickly and easily.
Day 5: I started to feel the benefits of a wake up and a routine sleep, but my sleepiness during the day frustrated me.
Another day on melatonin and another natural wake up early in the morning. On the fifth day, it was obvious that melatonin was regulating my sleep schedule. I would get up at the same time each day and stay at the same time every night. It was probably a good thing for me and for my history of irregular sleep.
The daytime sleepiness, however, really touched me. It was getting harder to get through. I had to take a nap in the middle of the day, which I never do in general. I was unable to concentrate on my work because of the feeling of overwhelming sleepiness and I started to feel melatonin.
Day 6: I had another long day of sleep
The sixth day of my experience was the day that supported my choice not to continue taking melatonin after the week.
The daytime sleepiness I was feeling was starting to completely obscure the positive effects of a regular sleep schedule. I had to take another nap at noon and fight to be as productive as needed throughout the day.
I was reluctant to take melatonin again, but with a little while, I had to get through it.
Day 7: I was excited to stop taking melatonin to get my daytime energy back
On the last day of the week, I was delighted to stop taking melatonin. I felt that the benefits of sleep aid had peaked on the third or fourth day of the experience and that the rest of the week had been like a sleepy blur.
I had hoped that by the end of the week my body would have adjusted to melatonin, but this was not the case. I might have thought about reducing my dose and trying for a second week, but to tell the truth, I could not imagine spending another week so tired all day long.
I always maintained my morning and morning routine, which seemed healthy, and I slept all night without interruption, however, I do not see what a complete night's sleep is for. always tired the next day.
Melatonin can be helpful in small doses for short periods, but it's not something I would take in the long run as a solution for chronic sleep problems
I can see the positive effects of melatonin. The sleepiness felt at night was so natural. My sleep was quality and refreshing. It helped me find a normal and healthy sleep schedule. And I liked the fact that it was a natural option.
Daytime sleepiness, however, has had a negative impact on my life so I can consider taking it regularly.
Read more: A sleep specialist reveals why melatonin is not a lasting or safer sleep aid
I would have a tendency to lower my dose and try to take it back, but in the past, when I had taken lower doses (1 to 3 mg), I had not experienced any effect on my sleep. For me, the low dose of melatonin is not enough and five milligrams, which is way too much, so my options regarding sleep supplement are limited.
That said, melatonin is something that I will have in the particular circumstances, such as jet lag, unexpected interruptions of my usual sleep cycle and, in particular, nocturnal anxiety situations.
As for a long-term solution to my sleep problems, I'm always looking for something effective that will not leave me sleepy during the day.
Source link
