How to improve sleep: the risks of constant intake of melatonin and magnesium
Doctors explained how melatonin and magnesium affect sleep quality and when taking them can be dangerous for the body. All the details are in the Izvestia article.
The effectiveness of drugs
Ekaterina Demyanovskaya, a neurologist and expert at the Hemotest Laboratory, noted in a conversation with Izvestia that the evidence base for taking melatonin is ambiguous, and the research results are contradictory. In children and adolescents, the drug can reduce the time to fall asleep, whereas in adults with uncomplicated insomnia, no significant effect was found. Some improvement is recorded in patients over 55 years of age when using prolonged forms.
"In a study on healthy volunteers with sleep disorders, the addition of melatonin and magnesium slightly improved sleep quality, but did not fundamentally solve the problem," the doctor noted.
Causes of sleep disorders
Organic causes, such as restless legs syndrome, apnea, or thyrotoxicosis, are suspected when complaining of snoring or involuntary movements. In such cases, sleep correction should begin with the treatment of the underlying disease. Thus, Olga Shuppo, the scientific director of the Grand Clinic network, added in an interview with Izvestia that melatonin and magnesium can also regulate tissue repair and immunity.
After the age of 25, the production of your own sleep hormone decreases, so a specialist can prescribe it in small doses. According to Shuppo, magnesium glycinate, which has a high bioavailability and soothing effect, is particularly beneficial.
Risks of uncontrolled intake
At the same time, Demyanovskaya warned that prolonged uncontrolled intake of supplements can lead to a decrease in the body's own hormone production. Magnesium is most effective when it is deficient, manifested by seizures, but high doses of the element without a doctor's prescription are dangerous for the development of cardiac arrhythmias.
"Prolonged uncontrolled intake of high doses (especially against the background of decreased kidney function) is dangerous with hypermagnesemia, which can cause general weakness, a drop in blood pressure and dangerous arrhythmias," Demyanovskaya warned.
Sleep hygiene
Experts insist on observing the daily routine, as the active production of melatonin occurs from 23:00 to 03:00. Shuppo recommends going to bed before 23:00 and maintaining a temperature of 17-20 degrees in the bedroom. Herbal infusions and baths with magnesium salt can be useful for relaxation.
Demyanovskaya reminded about the need to observe sleep hygiene. Doctors advise to give up gadgets before rest, avoid overeating and get up at the same time.
"To correct sleep, first of all, non-medicinal methods should be used: cognitive behavioral therapy for insomnia, sleep hygiene. It is important to exclude arousal–enhancing activities (sports training, watching TV, noisy games, emotional conversations) an hour or two before bedtime, go to bed and get up at the same time, even on weekends," concluded Demyanovskaya.
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