With exposure to screens and the many changes in work rhythms , our sleep is put to the test. A pillar of our well-being , it is nevertheless essential to our health. Quality sleep helps us recharge our batteries and thus allows the body to recover better, whether physically or mentally .
Melatonin for better sleep?
Melatonin , the sleep hormone, is produced naturally by the body and allows the regulation of circadian rhythms (sleep-wake), inducing sleep onset. Its influence on the internal clock , mood , and brightness will depend on the body's capacity to produce it. Unfortunately, our lifestyle impacts its production, which leads to sleep disorders being one of the most common problems among the French. According to the INSV (National Institute of Sleep and Vigilance), 1 in 5 French people suffer from insomnia . While sleeping pills are very effective in helping people fall asleep, they are accompanied by their share of undesirable effects such as habituation, memory problems, imbalance and tension.
It is entirely possible to provide it through diet , by focusing on foods rich in tryptophan , an essential amino acid which allows the production of serotonin , the happiness hormone, and melatonin : it is mainly found in meat (especially chicken, eaten with the skin), fish and shellfish, cheese, cereals and legumes (such as split peas) but also in seeds and oilseeds (sesame, walnuts, almonds) or even in chocolate or bananas.
We're not telling you anything new by saying that it's not always possible to have a 100% balanced diet, covering all of our needs. To overcome this, food supplements represent a good alternative. Today, its supplementation is widely recognized, alone or in combination with other active ingredients such as plants and vitamins . It is found in various galenics that allow its release to be modulated in order to adapt to different sleep problems:
- For immediate release , tablets, gums and sprays promote rapid sleep onset thanks to the rapid increase in melatonin levels in the blood.
- A prolonged release will promote the quality of sleep and limit nighttime awakenings thanks to the bi-layer tablets or capsules.
But the question remains, which form of melatonin is best? We'll explain everything.
Where does she come from?
It is found in synthetic and natural forms in plants or of animal origin. Bovine melatonin was the first form to be discovered. Widely studied, it is however not commercially available due to risks related to its origin and quality . Only synthetic and plant forms are found in food supplements:
Synthetic melatonin
Its ease of manufacture and low cost make it the most widely used and marketed in the world. Its synthesis has the simple objective of reproducing the natural molecule . However, with the constant search for naturalness among consumers, interest in synthetic melatonin is declining.
Plant melatonin
Mainly found in St. John's wort , plant melatonin is also found in chlorella , acacia , oats and rice ; it is then called phytomelatonin . In its extracted form, it is similar to that secreted by our body, making it an ingredient of choice . Its use in food supplements is sometimes even considered more interesting because it does not cause side effects .
Discover Fast Sleep Gummies to fall asleep in less than 30 minutes!
Our Fast Sleep Gummies are 100% natural, sugar-free chewing gums made from clinically studied plant-based melatonin (from St. John's wort) and two plants recognized by science: passionflower and Indian spikenard . They are particularly suitable for temporary sleep disturbances during periods of intense stress , or jet lag . They will help you fall asleep more quickly from the first dose thanks to their concentration of melatonin and have the advantage of being able to be consumed without water , ideal in case of nighttime awakenings .
One dose, one goal
Melatonin is not, however, for everyone . Not recommended for pregnant or breastfeeding women , or people under 18 , this active ingredient requires many precautions with regard to certain diseases (inflammatory, autoimmune, epilepsy, asthma, etc.). Some do not feel the benefits, for others, side effects may appear: mild digestive disorders , dry mouth , headaches ... Not to mention numerous contraindications due to its interaction with certain medications : antidepressants , antiepileptics , hypotensives , oral contraceptives , antiretrovirals , among others.
As a one-off or long-term treatment
Consumed in the form of food supplements as a long-term treatment or as a one-off treatment , the benefits of melatonin remain unchanged. To reduce the time taken to fall asleep , a daily dose of at least 1 mg is recommended. However, the food supplement sector is highly regulated; above 1.9 mg per day , melatonin supplementation becomes medicinal and will be intended for people suffering from more serious chronic sleep disorders and for whom food supplements may not be effective enough, all under medical supervision .
In case of jet lag
To avoid suffering too much from the effects of jet lag , a dose of 0.5 mg to be taken 30 minutes before bedtime is recommended.
It cannot be repeated enough: it is advisable to consult a doctor before taking any product to be sure of using it safely .
