healthy sleep Archives - Amazing Health Advances

New Sleep Apnea Treatment Offers CPAP Alternative

The AHA! Team — Mon, 03 Mar 2025 06:38:22 +0000

Duke Health – People with obstructive sleep apnea who haven’t found relief may benefit from a new pacemaker-like device that keeps the airway open during sleep. When other options have failed, “this treatment has allowed us to achieve a whole new level of success,” said Matthew Ellison, MD, an otolaryngologist at Duke, the first center in North Carolina to implant the hypoglossal nerve stimulator. Why a New Approach to Treating Sleep Apnea Is Needed The most common type of sleep apnea occurs when soft tissue in the back of the throat blocks the airway and results in frequent, nightly breathing interruptions. This is called obstructive sleep apnea (OSA). Moderate to severe sleep apnea can increase one’s risk of stroke, heart attack, and hardening of the arteries, called atherosclerosis. Daytime sleepiness from sleep apnea can interfere with concentration and increase one’s risk of causing traffic accidents. Sleep apnea is most often treated with a continuous positive airway pressure (CPAP) machine. It involves a mask that fits over your mouth or nose while you sleep. According to Dr. Ellison, about half of people who use CPAP don’t stay with it long-term — either because it’s uncomfortable or doesn’t help their symptoms. For mild sleep apnea, non-CPAP options include lifestyle changes (weight loss and exercise) and fitted mouthpieces that adjust the lower jaw and keep the tongue from blocking the airway. For moderate to severe sleep apnea, these alternatives are rarely successful. Before the new hypoglossal nerve stimulator system, sleep apnea surgery options repositioned or reshaped tissue in the palate or throat. However, relief from these surgeries may fade over time because the tissues can relax or due to weight fluctuations. “That leaves many patients with untreated sleep apnea who could benefit from hypoglossal nerve stimulation,” Dr. Ellison said. The pacemaker-like device works by stimulating the hypoglossal nerve, which keeps the airways open and allows people with sleep apnea to get a good night’s sleep. Its effectiveness has been proven in clinical trials, which show it significantly improves sleep apnea and relieves symptoms such as snoring and daytime sleepiness. How Does Hypoglossal Nerve Stimulation Work? Hypoglossal nerve stimulation, also called upper-airway stimulation, involves three components that are inserted under the skin of your neck and chest using two incisions. A sensor near your lungs detects your breathing patterns. A stimulator in your neck area delivers mild signals to the nerves that control your tongue, causing the tongue and throat muscles to shorten and moving your tongue and palate forward — which keeps your airway open. A small pacemaker-like device placed just below your collarbone coordinates the stimulation with your breathing, turning on just before you inhale, and turning off in between breaths to allow your tongue to relax. There’s also a small remote control that turns on the stimulator before you go to sleep. You can set the system to run for the number of hours you want to sleep. A built-in delay gives you time to fall asleep before stimulation begins, and you can pause it if you get up for a bathroom break. If the stimulation is bothersome, the device can be reprogrammed. “People like being able to control it,” Dr. Ellison said. “Some like it to be off when they wake up, while others prefer to wake up with it still working.” Who Is a Candidate for Hypoglossal Nerve Stimulation? Hypoglossal nerve stimulation is a good option for adults who: Have tried other methods, including CPAP specifically, without success in the past two years Have a body mass index (BMI) of less than 40 (although insurance companies may require lower BMI thresholds) Have moderate to severe obstructive sleep apnea, as determined by a sleep study performed in the last two years There are some exceptions to these general criteria, and hypoglossal nerve stimulation is not for everyone. People who are candidates for this new sleep apnea device will undergo a sedated endoscopic exam, during which a flexible camera is passed through the nostril to the throat to examine how the throat closes during sleep. “Sleep endoscopies are one tool we use to counsel our patients,” said Duke sleep surgeon Emily Commesso, MD. “The results help determine whether you will benefit from hypoglossal nerve stimulation or other sleep surgery options.” The surgery itself is done on an outpatient basis, and most people do not need narcotic pain medications afterward. After four weeks, the device can be activated. There is a process of acclimation to the hypoglossal nerve stimulator which the sleep team explains and helps you through. The device is covered by Medicare and most commercial insurance policies in North Carolina. To read the original article click here.

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Pupil Size in Sleep Reveals How Memories are Sorted, Preserved

The AHA! Team — Fri, 28 Feb 2025 06:29:41 +0000

Cornell University via EurekAlert! – Cornell University researchers have found the pupil is key to understanding how, and when, the brain forms strong, long-lasting memories. By studying mice equipped with brain electrodes and tiny eye-tracking cameras, the researchers determined that new memories are being replayed and consolidated when the pupil is contracted during a substage of non-REM sleep. When the pupil is dilated, the process repeats for older memories. The brain’s ability to separate these two substages of sleep with a previously unknown micro-structure is what prevents “catastrophic forgetting” in which the consolidation of one memory wipes out another one. The findings could lead to better memory enhancement techniques for humans and may help computer scientists train artificial neural networks to be more efficient. The study, under embargo until 11am ET on Jan. 1 in Nature, was led by assistant professors Azahara Oliva and Antonio Fernandez-Ruiz. Over the course of a month, a group of mice was taught a variety of tasks, such as collecting water or cookie rewards in a maze. Then the mice were outfitted with brain electrodes and tiny spy cameras that hung in front of their eyes to track their pupil dynamics. One day, the mice learned a new task and when they fell asleep, the electrodes captured their neural activity, and the cameras recorded the changes to their pupils. “Non-REM sleep is when the actual memory consolidation happens, and these moments are very, very short periods of time undetectable by humans, like 100 milliseconds,” Oliva said. Non-REM sleep is when the actual memory consolidation happens “How does the brain distribute these screenings of memory that are very fast and very short throughout the overall night? And how does that separate the new knowledge coming in, in a way that it doesn’t interfere with old knowledge that we already have in our minds?” The recordings showed that the temporal structure of sleeping mice is more varied, and more akin to the sleep stages in humans, than previously thought. By interrupting the mice’s sleep at different moments and later testing how well they recalled their learned tasks, the researchers were able to parse the processes. When a mouse enters a substage of non-REM sleep, its pupil shrinks, and it’s here the recently learned tasks – i.e., the new memories – are being reactivated and consolidated while previous knowledge is not. Conversely, older memories are replayed and integrated when the pupil is dilated. “It’s like new learning, old knowledge, new learning, old knowledge, and that is fluctuating slowly throughout the sleep,” Oliva said. “We are proposing that the brain has this intermediate timescale that separates the new learning from the old knowledge.” The research was supported by the National Institutes of Health, the Sloan Foundation, the Whitehall Foundation, the Klingenstein-Simons Fellowship Program, and the Klarman Fellowships Program. Journal Nature Article Title Sleep micro-structure organizes memory replay To read the original article click here.

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Warning: This Nighttime Risk Could be Raising Your Blood Pressure

The AHA! Team — Fri, 31 Jan 2025 06:52:27 +0000

Patrick Tims via NaturalHealth365 – Often brushed off as a minor annoyance, snoring is now recognized as a potential indicator of significant health risks. Have you ever found yourself jolted awake in the dead of night, only to realize it was your own snoring that woke you? Or perhaps you’re one of the many lying awake beside a partner whose snores fill the silence, keeping you from getting the rest you need. If so, you’re far from alone. Snoring is more common – and more impactful – than many realize. Often brushed off as a minor annoyance, snoring is now recognized as a potential indicator of significant health risks. According to a recent study published in NPJ Digital Medicine, snoring may be more than just a nighttime nuisance. Is there something wrong with your blood pressure? Snoring is more than an annoyance to your bedmate. The study linked above found that snoring could be an early warning sign of high blood pressure, a serious condition that can lead to a range of cardiovascular issues. According to the study, the risk is especially pronounced in middle-aged, overweight men, highlighting that snoring might not just impact sleep but overall health. To uncover these insights, researchers used advanced, at-home monitoring tools, collecting data over six months on 12,287 participants. They found that regular snoring had a meaningful effect on blood pressure levels. Specifically, 15% of participants snored for more than 20% of their sleep hours, and these individuals had nearly double the risk of uncontrolled hypertension compared to those who snored less often. These findings suggest that consistent snoring could significantly impact cardiovascular health, yet it remains an overlooked risk factor for both the medical community and the general public. In-home sleep monitoring: How the study was conducted To accurately assess the relationship between snoring and hypertension, researchers leveraged innovative technology. Participants were monitored nightly with under-mattress sensors, which provided objective data on snoring frequency, sleep apnea, and other sleep quality indicators. This multi-night, real-world approach offered a more reliable snapshot of snoring patterns compared to previous studies that relied on single-night or self-reported data. Additionally, participants’ blood pressure levels were tracked with FDA-approved, at-home blood pressure monitors, providing precise and consistent daytime readings. Over nine months, researchers gathered sleep data and repeated blood pressure measurements from each participant, resulting in a comprehensive analysis of nearly 12,300 people. The findings were clear: those who snored regularly – especially those spending 10-20% of the night snoring – had higher blood pressure levels, even when accounting for sleep apnea. Natural ways to reduce or stop snoring The findings from the recent snoring study will be valuable for shaping future clinical treatments and therapies to reduce snoring and manage hypertension. While we’re still learning more, there are several things you can try right now to cut down on snoring or even eliminate it entirely. If you suspect a nasal airway obstruction, a simple nasal spray could help open up your airways. Consider using a Neti Pot or a similar device to flush out your sinuses with warm water for a more thorough approach. This can make a noticeable difference in clearing your nasal passages. If your own snoring wakes you up at night or if your partner has mentioned it, it’s a good idea to get checked for sleep apnea. There’s often a link between snoring and sleep apnea, and the risk of developing uncontrolled hypertension is nearly doubled for those who snore regularly and have sleep apnea. The vibrations from snoring that travel through your nasal passages can also be reduced by tackling some of the underlying risk factors. If you lead a sedentary lifestyle, start by incorporating more physical activity into your routine. If you’re carrying extra weight, making healthier food choices and starting an exercise program can have a big impact on snoring and overall health. As a final note: dairy products and sugary foods will tend to create more mucus in the upper respiratory tract. Try to limit or avoid these products for improved breathing. Sources for this article include: Nature.com Scitechdaily.com To read the original article click here.

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Less Stress & Better Health for Dads (Without Adding Work!)

The AHA! Team — Fri, 14 Jun 2024 08:23:43 +0000

Dr. Don Colbert – For many people, supplements are a necessary addition to a healthy diet. This Father’s Day, you are likely thinking of your dad. Your love for him. Your hope that he is healthy and happy. You may even want to encourage less stress and better health for dads. Sure, you could encourage the dads in your life to “get healthy.” You could suggest adding a ton of new activities in order to improve their lives. They could add hours of exercise, new meals and recipes, and more (these are all great!). However, if they are like most men, they are likely already doing a lot. They are busy, often stressed, and tired. But, what if you encouraged simple ideas and products that add to his health without adding work? Here are easy additions that support the best health for dads from head to toe…no extra work necessary. Less Stress and the Best Health for Dads (without Adding Work) To start, there’s one nutrition compound that can encourage the best health for dads from head to toe, all by itself. Any idea which one it is? It’s krill oil! Krill is a superior source of omega-3 fats that fights inflammation throughout the body. Like other omega-3 sources, krill oil can raise blood levels of healthy fats like DHA and EPA (1). When these increase in your blood, inflammatory markers decrease. But, what makes krill oil different is its superior absorption and natural antioxidants. First, krill oil is optimally absorbed during digestion and quickly affects both blood and brain levels of omega-3 fats (2). Next, krill oil naturally contains a healthful antioxidant called astaxanthin. Astaxanthin serves to both protect the krill oil itself (improving digestion and absorption) and encourage reduced oxidative stress in the body (3). Once absorbed, krill oil supports better health for dad in the following areas. Better Health for Dad through Krill Oil Triglycerides and Heart Inflammation: If you want to support dad’s heart health and inflammatory factors, krill oil is a great place to start. One meta-analysis looked at the effects of krill oil on circulating fats in the blood. The researchers found that krill oil supplementation was associated with significantly lowered triglyceride levels. In addition, it encouraged healthy changes in LDL cholesterol, HDL cholesterol, and total cholesterol (4). Digestive Inflammation & Health: In studies, it’s been found that krill oil supports reduced gut inflammation by regulating a broad spectrum of inflammatory signaling pathways. In addition, krill oil promotes a healthier gut environment by fighting microbes that damage mucosa, and reduces inflammation markers (5). Weight Related Inflammation: Elevated weight negatively affects tissues and organs in a dad’s body. Inflammation is often elevated. Long-term krill oil supplementation has been shown to increase anti-inflammatory markers in the liver, support metabolism and fat breakdown, and improve tissue health and inflammation (6). Bone and Joint Inflammation: Joint pain and stiffness is a problem for many adults. There is increasing evidence that it is affected by dietary fat intake. Studies have investigated the effects of dietary fats, including dietary omega-6 to omega-3 ratios, on joint health in humans and animals. Results reveal that a better omega-3 to omega-6 ratio from krill oil can significantly improve the cartilage structure and reduce losses. Further, this diet change can reduce inflammatory markers. What’s more, krill oil has specifically been shown to be more effective than plant-derived omega-3s in these studies (7). Neuroinflammation: Most neurodegenerative conditions demonstrate on-going inflammatory processes. Krill oil and marine-derived omega-3s have been studied for anti-inflammatory effects both systemically and in the brain specifically. Krill oil has been reported to encourage spatial memory and learning, attenuate memory loss, protect the brain, reduce inflammation markers, and reduce depression symptoms. For more on krill oil and brain health, click here (8). The best krill oil on the market is available right here! Keto Zone Living Krill Oil supports health in all the above ways. Get some for dad today! 4 More Steps for Less Stress & Best Health for Dad (without Adding Work) 1. Dads Need to De-Stress It can take years to learn stress management. Or, dads can begin to fight stress today using an all-natural plant based product designed by Dr. Colbert. Hemp oil, specifically nano-particle oils like those in Dr. Colbert’s Nano-Science Hemp Oil, promotes health throughout the body’s systems. It is a broad-spectrum hemp oil that is organically grown, vegan, and GMO-free. In terms of health, it have been shown to: Support healthy, stable moods (9) Promote stress relief and normalized cortisol levels Support comfortable, healthy joints (10) Encourage healthy sleep habits (11) Promote healthy skin with fewer irregularities and blemishes (12) Support healthy brain and nervous system functions (13) Encourage healthy cardiovascular functions and normalized inflammatory actions (14) No extra work for dad. Just better health and less stress in one simple step. 2. Dads Need More Sleep We know, dads are busy. But, they can combat daily stress and improve mental health with one habit: more, or adequate, sleep. Dads should aim for at least 7-9 hours of good-quality sleep each night. While adequate sleep is not always easy to get, it’s a critical health habit. The alternative, lack of sleep, can impair melatonin levels and cortisol, increase the risk of metabolic issues and weight gain, and generally deteriorate well-being. What’s more, high cortisol levels and stress can be caused by poor sleep or inadequate sleep (15). Dads don’t need more work, they need more sleep! 3. Dads Could Use a Big Drink of Water Another cause of unhealth, overwhelm and stress? Believe it or not, dehydration is linked to increased saliva and blood cortisol. Amazingly, multiple studies have found that dehydrated athletes have more circulating cortisol than hydrated ones (16). Of course, water is a great choice for hydration. Dads can take it a step further and drink cortisol-reducing black and/or green tea. Tea is a health-promoting drink that you can use as a tool to combat stress daily. In studies, tea consumers reported a higher “sense of relaxation,” lower blood platelet activation, better heart health indicators, brain health, oral health, and a fiery metabolism (17). Want even more nutrition and more flavor? Add lemons, cucumbers, or Organic Fermented Green Supremefood®. Hydration is a great healthy habit for dads! 4. Prayer for and by Dads Want full-body health: mind, soul, and body? Look no further than prayer. No matter what dads are facing, the practice of daily gratitude and prayer can change everything. In fact, practicing gratitude has been proven to support decreased cortisol and stress levels. Moreover, prayer is a wonderful gift for spiritual health. Prayer is thought to increase the secretion of neurotransmitters, such as dopamine. These compounds decrease cortisol while promoting relaxation, focus, and motivation. What’s more, you can pray for Dads! Pray for their spiritual, mental, emotional physical strength as they face each day. Prayer is powerful for the one praying, and the one prayed for. Bottom Line It’s time for better health for dads! We’ve provided easy, no-work habits that can significantly improve health from head to toe. They target stress levels, heart health, bone health, brain health, and more. Encourage the dads in your life to take care of themselves with less, not more, work! To read the original article click here.

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Meeting Sleep Recommendations Could Lead to Smarter Snacking

AHA Publisher — Wed, 22 Sep 2021 07:00:40 +0000

Ohio State University via Newswise – COLUMBUS, Ohio – Missing out on the recommended seven or more hours of sleep per night could lead to more opportunities to make poorer snacking choices than those made by people who meet shut-eye guidelines, a new study suggests. The analysis of data on almost 20,000 American adults showed a link between not meeting sleep recommendations and eating more snack-related carbohydrates, added sugar, fats and caffeine. It turns out that the favored non-meal food categories – salty snacks and sweets and non-alcoholic drinks – are the same among adults regardless of sleep habits, but those getting less sleep tend to eat more snack calories in a day overall. The research also revealed what appears to be a popular American habit not influenced by how much we sleep: snacking at night. “At night, we’re drinking our calories and eating a lot of convenience foods,” said Christopher Taylor, professor of medical dietetics in the School of Health and Rehabilitation Sciences at The Ohio State University and senior author of the study. “Not only are we not sleeping when we stay up late, but we’re doing all these obesity-related behaviors: lack of physical activity, increased screen time, food choices that we’re consuming as snacks and not as meals. So it creates this bigger impact of meeting or not meeting sleep recommendations.” The American Academy of Sleep Medicine and Sleep Research Society recommend that adults sleep seven hours or longer per night on a regular basis to promote optimal health. Getting less sleep than recommended is associated with higher risk for a number of health problems, including weight gain and obesity, diabetes, high blood pressure and heart disease. “We know lack of sleep is linked to obesity from a broader scale, but it’s all these little behaviors that are anchored around how that happens,” Taylor said. The study abstract is published in the Journal of the Academy of Nutrition and Dietetics and the research will be presented in a poster session on Oct. 18 at the 2021 Food & Nutrition Conference & Expo. Researchers analyzed data from 19,650 U.S. adults between the ages of 20 and 60 who had participated from 2007 to 2018 in the National Health and Nutrition Examination Survey. The survey collects 24-hour dietary recalls from each participant – detailing not just what, but when, all food was consumed – and questions people about their average amount of nightly sleep during the work week. The Ohio State team divided participants into those who either did or didn’t meet sleep recommendations based on whether they reported sleeping seven or more hours or fewer than seven hours each night. Using U.S. Department of Agriculture databases, the researchers estimated participants’ snack-related nutrient intake and categorized all snacks into food groups. Three snacking time frames were established for the analysis: 2:00-11:59 a.m. for morning, noon-5:59 p.m. for afternoon, and 6 p.m.-1:59 a.m. for evening. Statistical analysis showed that almost everyone – 95.5% – ate at least one snack a day, and over 50% of snacking calories among all participants came from two broad categories that included soda and energy drinks and chips, pretzels, cookies and pastries. Compared to participants who slept seven or more hours a night, those who did not meet sleep recommendations were more likely to eat a morning snack and less likely to eat an afternoon snack, and ate higher quantities of snacks with more calories and less nutritional value. Though there are lots of physiological factors at play in sleep’s relationship to health, Taylor said changing behavior by avoiding the nightly nosh in particular could help adults not only meet the sleep guidelines, but also improve their diet. “Meeting sleep recommendations helps us meet that specific need for sleep related to our health, but is also tied to not doing the things that can harm health,” said Taylor, a registered dietitian. “The longer we’re awake, the more opportunities we have to eat. And at night, those calories are coming from snacks and sweets. Every time we make those decisions, we’re introducing calories and items related to increased risk for chronic disease, and we’re not getting whole grains, fruits and vegetables. “Even if you’re in bed and trying to fall asleep, at least you’re not in the kitchen eating – so if you can get yourself to bed, that’s a starting point.” To read the original article click here.

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How Melatonin Can Benefit Sleep and Other Health Issues

AHA Publisher — Wed, 29 Jul 2020 07:00:22 +0000

Annie Price, CHHC via Dr. Axe – According to a 2016 Centers for Disease Control and Prevention study, one out of three American adults does not get enough sleep on a regular basis. For millions of people, melatonin might be the answer to preventing another terrible night’s sleep. We know that avoiding sleep deprivation is highly important for maintaining overall health, in part because it helps ward off both acute and chronic health problems. Not only can melatonin be used to help treat sleep problems like insomnia and jet lag, but research also suggests that at it may benefit cancer patients, specifically those diagnosed with breast or prostate cancer. While melatonin is naturally produced by our bodies, caffeine, alcohol and tobacco use can all lower levels in the body. So can working the night shift or having poor vision, since both disrupt the amount of natural light reaching the eyes. For some people, supplementing can help get their inherent rhythms get back on track. Below we’ll talk more about which conditions melatonin can help manage, how much is safe to take and the amount that is recommended for particular health concerns, including sleep disorders. What Is Melatonin? Melatonin (N-acetyl-5-methoxytryptamine) is a hormone secreted by the pineal gland in the brain, which is located just above the “middle brain” and is about the size of a pea. This hormone is responsible for setting your “sleep-wake cycle” and for maintaining your body’s circadian rhythm, so long as you take the proper melatonin dosage. Its synthesis and release are stimulated by darkness and suppressed by light. Your circadian rhythm is the fancier term for your own person internal clock, which runs on a 24-hour schedule, just like the day. This internal clock plays a critical role in when you fall asleep and wake up, so regulating it is critical for dealing with sleep disorders. When it’s dark, your body produces more melatonin, but when it’s light, the production of melatonin goes down. This is why people who are blind or work night hours can have problems with maintaining normal levels. For anyone, a lack of light exposure during the day, or exposure to bright lights in the evening, can disrupt the body’s normal melatonin cycles. Melatonin is also crucial to female reproductive health as it plays a role in controlling the timing and release of female reproductive hormones. It helps decide when a woman starts to menstruate, the frequency and length of menstrual cycles, as well as when a woman stops menstruating completely (menopause). Researchers believe that melatonin decreases as we age and that young children have the highest levels (particularly at night, which is why they typically sleep longer and more deeply than adults). If this is true, then it can help explain why older people don’t tend to sleep as well as they did when they were younger. When you’re exposed to light, it stimulates a nerve pathway from the retina in the eye to an area in the brain called the hypothalamus. This is where the suprachiasmatic nucleus (SCN) is located, and the SCN initiates the turning on of the pineal gland. Once the SCN turns on the pineal gland, it starts making melatonin, which is then released into your bloodstream. The precursor to melatonin is serotonin, a neurotransmitter that’s derived from the amino acid tryptophan. A naturally occurring chemical called acetylserotonin acts as the intermediary. Serotonin produces acetylserotonin, which is then converted into melatonin. Besides its role as a precursor in the synthesis of melatonin, acetylserotonin is also known to have antidepressant, anti-aging and cognitive-enhancing benefits. Many of the health benefits that are thought to be due to increasing serotonin levels may actually come from serotonin’s ability to make melatonin production possible. In most adults, the body starts producing melatonin around 9 p.m. Levels then increase sharply, and you begin to feel more sleepy. If your body is running as it should, your level remains elevated while you sleep, for a total of approximately 12 hours. It then drops, and by around 9 a.m., the level is back to a barely detectable level, where it remains during the day. Benefits/Uses What is melatonin used for when taken as a supplement? By far, its best known usage is as a natural sleep aid. But did you know that it also serves many other functions too, such as supporting your immune system, cardiovascular function and reproductive health? Recent studies indicate that some of the many uses/functions of melatonin include: Fighting free radicals and having antioxidant actions Facilitating bone formation and protection Assisting in reproduction Supporting detoxification Regulating body mass Providing gastrointestinal protection Protecting against psychiatric disorders, mood disorders and cardiovascular diseases and more Below is more about the top melatonin benefits and uses: 1. Natural Sleep Aid Research suggests that supplementing with melatonin may help people with disrupted circadian rhythms, such as people who work the night shift and people who have jet lag. Supplementation may also help individuals sleep better who have chronically low levels, like people with schizophrenia, who have poor sleep quality.One randomized, double-blind trial found that two milligrams of melatonin prolonged release (PR) given one to two hours before bedtime was associated with significant improvements compared to a placebo in sleep quality and length, morning alertness, and health-related quality of life. The study also found that whether the melatonin dosage (two milligrams PR) was short- or long-term, there was no dependence, tolerance, rebound insomnia or withdrawal symptoms. Studies have uncovered evidence that melatonin is effective in advancing sleep-wake rhythms in people with delayed sleep phase disorder. Delayed sleep phases are experienced by those who struggle with waking up later in the morning than is considered normal/socially acceptable. Taking melatonin can help people with this sleep problem fall asleep a bit sooner, although it can take some trial and error to determine the best timing and dose. Recent research indicates that to be most effective in treating delayed sleep, it’s best to take small doses four to eight hours before desired sleep time. In some cases, it may make only a small difference in terms of time to fall asleep, such as by helping people drift off about 10 minutes earlier. 2. Potentially Helps Treat Cancer Several studies suggest that low melatonin levels may be associated with risk for certain types of cancers. A 2017 study published in Oncotarget states, “Melatonin could be an excellent candidate for the prevention and treatment of several cancers, such as breast cancer, prostate cancer, gastric cancer and colorectal cancer.” To determine this hormone’s effectiveness at stopping tumor growth, in 2014 one group of researchers evaluated its actions on the growth of breast tumors in vitro (using human cancer cells) and in vivo (using mice). The researchers found that melatonin may inhibit tumor growth and cell production, as well as block the formation of new blood vessels in estrogen receptor-negative breast cancer models. Another study looked at women who were taking the chemotherapy drug tamoxifen for breast cancer but not seeing any improvement. With the addition of melatonin to their treatment regimens, researchers found that tumors “modestly” shrank in more than 28 percent of the women. Studies also show that men with prostate cancer have lower melatonin levels than men without the disease. One study published in Oncology Reports aimed to verify whether melatonin might modulate the growth of androgen-dependent prostate cancer cells. The results demonstrated that it can significantly inhibit the proliferation of prostate cancer cells. Combined, these studies and others show melatonin’s great promise as a potential natural treatment for cancer. However, if you have cancer, you should always speak with your doctor before taking any supplements/over-the-counter treatments. 3. Decreases Negative Menopause Symptoms Melatonin supplements have been shown to improve sleep problems experienced during menopause. In a study of perimenopausal and menopausal women ages 42 to 62, within six months of daily supplementation, most of the women reported a general improvement of mood and a significant mitigation of depression. The findings of this study appear to demonstrate that supplementation among perimenopausal and menopausal women can lead to recovery of pituitary and thyroid functions that is more in the direction of a youthful pattern of regulation. This is great news because it shows that this hormone can help to decrease common negative perimenopause symptomsand menopause symptoms, like sleeping problems. 4. Heart Disease Helper Multiple studies suggest that melatonin has heart-protective properties. Specifically, research shows that when it comes to cardiovascular health, it has certain anti-inflammatory and antioxidant effects. It also may help lower blood pressure and cholesterol. Its cardioprotective properties seem to come from its “direct free radical scavenger activity,” according to studies. 5. Fibromyalgia and Chronic Pain Relief Fibromyalgia symptoms include long-term and widespread pain in muscles and connective tissues, without any specific cause. A randomized, placebo-controlled study of 101 patients with fibromyalgia syndrome evaluated melatonin’s effectiveness at reducing symptoms. The study found that patients experienced a significant reduction in their fibromyalgia symptoms when they supplemented either alone or in conjunction with the antidepressant fluoxetine (Prozac). The group who took only melatonin was given a daily dosage of five milligrams while the other group took three milligrams and 2o milligrams of the antidepressant. Other studies suggest that melatonin might be able to help with other chronic painful conditions, like migraine headaches. A 2019 systematic review found that in a number of studies, melatonin reduced headache frequency (attack frequency or number of headache days), duration and intensity significantly. Headache frequency decreased by 33 percent to 83 percent, averaging 51 percent. The reduction of headache duration was 32 percent to 56 percent (average 46 percent), and headache intensity was 33 percent to 78 percent (average 53 percent) among adults involved in the studies that were reviewed. 6. Immune System Strengthener Research shows that melatonin has strong antioxidant effects and may help strengthen the immune system. A 2013 scientific review called melatonin an “immune buffer” because it appears to act as a stimulant in an immunosuppressive condition — plus it also behaves as an anti-inflammatory compound when there’s an intensified immune response, like in the case of acute inflammation. 7. Eases Jet Lag Supplementing with melatonin may be able to help “reset” your sleep and wake cycle when you experience dreaded jet lag. A scientific review of a large number of trials and studies all involving melatonin and treatment of jet lag found evidence that melatonin is “remarkably effective in preventing or reducing jet-lag, and occasional short-term use appears to be safe.” The researchers found that in nine out of 10 trials, when it was taken close to the target bedtime at the destination (10 p.m. to 12 a.m.), there was a decrease in jet lag from crossing five or more time zones. The researchers also observed that daily doses between 0.5 and five milligrams worked similarly well, but subjects did fall asleep faster and sleep better after taking five milligrams compared to 0.5 milligrams. When a dosage above five milligrams was given, it did not produce any better results. Another key conclusion is that the timing is key because if it’s taken too early then it can delay adaptation to the new time zone. The incidence of other side effects from melatonin dosage was found to be low. 8. Better Outcomes for Autism in Children Research has shown that melatonin can help children with developmental issues like autism. A 2011 scientific review published in Developmental Medicine and Child Neurology evaluated 35 studies that had melatonin-related findings involving autism spectrum disorders, including autistic disorder, Asperger’s syndrome, Rett syndrome and other common developmental disorders. After reviewing the numerous studies, researchers concludedthat melatonin supplementation in autism spectrum disorders is linked to better sleep parameters, improved daytime behavior and minimal side effects. 9. May Ease Tinnitus Research suggests that melatonin may serve as a natural tinnitus treatment. Tinnitus is a condition that causes noise or ringing in the ears. The antioxidant properties of melatonin may contribute to its ability to alleviate tinnitus. Researchers at the Ohio State University...

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