Do you take melatonin? Know the risks of overdoing the hormone –

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Melatonin is a hormone naturally produced by the body that acts as a marker of the circadian rhythm. “It inhibits the waking neurons in the hypothalamus, inducing sleep”, explains Fabio Porto, a neurologist at the Hospital das Clínicas in São Paulo. It turns out that, even with hormone production at full steam, many people still have trouble sleeping.

The good news is that you can bet on extra doses of melatonin with pills, drops or candies – you just have to be careful not to overdo it.

Although not addictive, high doses of the substance can lead to drowsiness during the day, headache, nausea and hypothermia. “Less common but still possible side effects include cramps, irritability, cognitive changes, and reduced awareness. blood pressure”, warns Fabio.

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The recommended amount of supplementation varies from person to person, but should not exceed 5 mg per night, about two hours before you intend to go to bed. “The natural levels of melatonin reach their peak approximately 2 hours before the onset of sleep, therefore, reinforcing the dose at that same time simulates the body’s physiological reaction”, explains Fabio. The ideal is to start with an amount of 0.5 mg and gradually increase as needed.

To help the process and ensure an uninterrupted night between the sheets, turn off all the lights in the bedroom (they inhibit the hormone’s action), Turn off the computer and the TV, put your cell phone away and cover devices that are lit or flashing during the night.