Many people are looking for a way to improve the quality of sleep they get at night, and taking higher doses of melatonin could be helpful. A research study completed at the Brigham and Women’s Hospital recently took a look at a few dozen adults to see whether melatonin could be beneficial. The research study found that higher doses of melatonin could help people sleep better at night. The study results have been published in The Journal of Pineal Research.
The Problem of Sleep Deficiency
The average adult requires between seven and eight hours of sleep every night. Unfortunately, many people fall far short of the school. Furthermore, some people get into bed on time but have difficulty falling asleep. Regardless, sleep deficiency can lead to significant problems down the road. People who do not get enough sleep at night do not give their brains a chance to recharge. As a result, people may have difficulty completing everything they have to do the next day. They can also lead to emotional problems, irritability, and mental health issues.
Why People Have Problems Sleeping
There are several common reasons why so many people have difficulty falling asleep at night. First, many people need caffeine to wake up in the morning, but people who drink caffeine in the afternoon may have trouble falling asleep at night because caffeine has a half-life of approximately five hours. This means that caffeine may still be active in their systems when they try to go to sleep at night. Furthermore, some people try to unwind with a TV show or some phone time before going to sleep. Unfortunately, these screens emit Blue Light, which can stimulate the brain. This can make it difficult for people to fall asleep when they turn off the TV.
The Results of the Study
The research study looked at 24 adults who were all 55 years of age or older. The research study population was divided into two groups. One group received a placebo, while the other group received 5 mg of melatonin, a relatively high dose compared to most people’s dose. The team found that the group that took a higher dose of Melatonin had an increased total sleep time when compared to the group that took the placebo. The group that took the higher amount of Melatonin spent 15 more minutes asleep when compared to the group that took the placebo. The study results suggest that people could have an easier time falling asleep at night if they take a higher dose of Melatonin.
Other Ways To Improve Sleep
Ultimately, this is just one of the many ways people could improve the quality of their sleep at night. There are other ways that people can improve their sleep quality as well. For example, it might be helpful to avoid screens before bed. People do not have to worry about blue light keeping them awake. It is also essential to put the body on a regular sleep schedule. For example, people should try to go to bed simultaneously every evening. That way, the body gets into a rhythm and understands when to go to bed. This cut help people not only fall asleep more quickly but stay asleep at night.
