Melatonin Research and the Impact of Sleep on the body

Print Article

Woman unable to sleep who hasn't read enough Melatonin research from Cooper CompleteMelatonin research has studied the impact of melatonin on a wide variety of conditions, in doses ranging from 0.1 to 80 milligrams and in study lengths ranging from days up to three years. Melatonin is generally regarded as safe in doses up to five milligrams daily for up to two years.

The National Institutes of Health (NIH) states nearly 30 percent of adults report an average of less than or equal to 6 hours of sleep per night, while NIH recommends adults get 7-8 hours per night. The Centers for Disease Control and Prevention (CDC) is calling insufficient sleep a public health epidemic. Reducing your nighttime sleep by as little as 90 minutes for just one night could result in a reduction of daytime alertness by as much as 32 percent.

The Cooper Complete line of supplements for sleep includes Quick Release Melatonin to help those who have difficulty falling asleep, and Prolonged Release Melatonin is for those who can fall asleep quickly but then have difficulty staying asleep.

Melatonin Research

Regarding supplements for sleep, melatonin research studies have examined the impact of melatonin on a wide variety of sleep disturbances. Here are a few of the findings:

Jet Lag: In several human studies, melatonin research found that supplementation reduces the number of days needed to establish a normal sleep pattern. Travelers took melatonin on the day of travel (close to the target bedtime of the destination) and for several days thereafter. Looking at several studies on the impact of melatonin and jet lag, melatonin seemed to provide benefit for about half the people studied.

Delayed Sleep Phase Syndrome:  The scientific term for delayed weekend sleep pattern, or the difficulty that many people experience each Sunday night trying to get back onto their “weeknight” sleep schedule after staying up much later on Friday and Saturday night, otherwise known as DSPS. One study showed the time taken to fall asleep was reduced from almost 60 minutes to a few seconds over 20 minutes.

Insomnia in the Elderly: Several human studies have found that taking melatonin before bedtime reduces the time it takes to fall asleep in elder individuals with insomnia. Improved sleep quality and morning alertness were also found. Unfortunately, the studies were short in duration.

Insufficient sleep and weight loss

The science linking sleep and weight loss has yielded impactful conclusions. On average, the fewer people sleep, the more they weigh and the more likely they are to put on extra pounds. Several biological reasons support this:

  • Insufficient sleep affects the hunger hormones, ghrelin and leptin.
    • Ghrelin is the “appetite” hormone. It signals the brain that it is time to eat. If you are not getting enough sleep, your body makes more ghrelin.
    • Leptin is the “fullness” hormone. Leptin tells your brain that you are full. If you are sleep-deprived, your leptin levels plummet, so your brain is slow to receive the cue to stop eating.
  • Sleep impacts metabolism.
    • According to the Harvard Women’s Health Watch, chronic sleep deprivation may cause weight gain by changing the way the body processes and stores carbohydrates and alters hormone levels. Science has shown that fat cells need sleep to function properly.
    • A study from the University of Chicago discovered that not getting enough sleep reduced one’s ability to respond to insulin (a hormone that regulates metabolism and energy).
  • Lack of sleep increases blood pressure and cortisol.
    • When the small group of volunteers for the University of Chicago study slept only four hours per night for six days in a row, they developed high blood pressure and higher levels of the stress hormone cortisol. Fortunately, all the changes were reversed once the volunteers made up for the lost hours of sleep.
    • The senior author of the study equated the reaction of a few nights with lower sleep levels to metabolically aging someone 10 to 20 years.

The bottom line: According to research by the University of Michigan, adding just one extra hour of sleep each night could help a person lose 14 pounds in a year.

How much sleep do I need?

The National Sleep Foundation recently released new sleep duration recommendations based on an expert panel of 18 leading research scientists’ review of more than 300 current scientific publications to determine how much sleep we really need. Adults age 18 and up should get an average of 7 to 9 hours of sleep per night.

The National Sleep Foundation created a sleep recommendations chart to help inform the public on suggested levels of sleep for individuals of all ages. It is important to note that this number needs to be genuine sleep time and does not account for the time it takes to fall asleep.

How Sleep Supplements Can Help

If lifestyle changes do not alleviate your restless nights, sleep supplements may be another tool to help you get the rest you need. Two natural sleep supplements scientifically shown to have benefits are:

Melatonin

Studies show it can aid in falling asleep and promote better sleep throughout the night. Several human trials also suggest that taking melatonin on the day of travel close to the target bedtime at the destination and continued for several days can help with jet lag symptoms. Cooper Complete offers two types of melatonin: Quick Release to help you fall asleep and Prolonged Release to help you sleep more soundly through the night. Children and pregnant or nursing women should not take melatonin as its safety has not yet been established for these groups.

Magnesium

plays a key role in the body’s sleep regulation, and the U.S. Department of Agriculture reports people with long-term lack of sleep often have low magnesium in their blood. While magnesium is found in whole grains, nuts, legumes, green leafy vegetables and low-fat milk products, many people simply do not get enough magnesium through food sources to maintain optimal levels. In a small study of 100 adults, the subjects who took 320 mg of magnesium citrate each night as a sleep supplement reported a 37 percent improvement in sleep quality (based on self-reported feedback) compared to the placebo group. Cooper Complete offers Magnesium in our Original Multivitamin, Basic One Multivitamin and our Healthy Body Pack to help ensure your body maintains optimal levels of Magnesium in your diet.

Article provided by Cathy Sides, Director of Customer Relations, Cooper Complete.

Convenient Vitamin Subscription Plan Saves Time and Money

To ensure you always have a supply of Cooper Complete multivitamins and mineral supplements, join our Vitamin Delivery Subscription Program. You choose how often you would like a shipment, with 30, 60, 90 and 120 day options. If you have two or more bottles (of the same product or mix and match among products) shipped at the same time, you get free shipping!

Vitamin Subscription Enrollment Is Easy

Display the production information for the first item you would like to add to your cart, and click on the blue “Get Started” button to create a subscription. From there, choose a shipping frequency of 30 days, 60 days, 90 days or 120 days and the quantity desired, and add the item to your cart. Repeat this process for as many different products as you like, and choose a shipping frequency that best matches your use of that product. For example, you might want Advanced Omega-3 fatty acids and Joint Health supplement every 30-days, and a bottle of Basic One Multivitamin & Mineral Supplement every 60-days. Click here to start your subscription for Cooper Complete Advanced Omega-3.

Learn More

X
- Enter Your Location -
- or -