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Ajarn Phayapunthrik Srisawad, a physician at the Sleep Medicine Center Chulalongkorn Hospital, Thai Red Cross Society identifies 5 things you should know before using melatonin to help sleep as follows:
5 things you should know before using melatonin for sleep
Melatonin alleviates sleep problems in a number of conditions, such as insomnia in the elderly. Relieves jet lag caused by the body's inability to adapt to changing time zones. Usually occurs when traveling by plane. Helps with sleep for people who work in shifts (shift work) as well as treating abnormalities in life clocks in both children and adults.
Synthetic melatonin is available in two forms: melatonin registered as a prescription drug in prescribed dosages. with melatonin in the form of a supplement which should not be used more than 5 mg/time
Melatonin helps to delay bedtime. It should be taken 2-3 hours before the desired time to go to bed and should not drive or operate machinery after taking melatonin.
people with health problems Or congenital disease, especially in the epilepsy group, pressure, depression, patients with blood clotting disorders. You should consult your doctor and pharmacist before using melatonin.
The side effect of melatonin may be headache. Anxiety, irritability, weakness, or may cause mood changes.
in the short term
how to adjust behavior To help sleep more easily.
Here are 10 ways to get enough sleep and good sleep hygiene:
Go to bed and wake up at the same time every day.
Get enough sunlight in the morning for at least 30 minutes.
no sleep during the day If unavoidable, it should not exceed 30 minutes.
exercise regularly But should not exercise 2 hours before bedtime.
Avoid caffeinated beverages and late night meals at least 4 hours before bedtime.
Avoid drinking alcohol and smoking at least 4 hours before bedtime.
Sleep in a comfortable, well-ventilated bed, no stray light. and noise
Relax to reduce anxiety, such as meditating.
Only use the bedroom for sleeping. don't play cell phone or eat in bed
If you can't sleep within 30 minutes, get up and do other activities. and then go back to sleep again when sleepy
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