鑽石舞台

Sleep-promoting supplements such as melatonin are not a one-size-fits-all solution for insomnia and may cause side effects, said an expert on sleep disorder.

Melatonin mainly functions to alter sleep-wake cycle, particularly in cases of shift work systems or jet lags, but has no evident effect on insomnia, and may even impose negative impacts on the human secretion system if used for a long period, said Lu Lin, the director of Peking University Sixth Hospital who specializes in areas including sleep disorders and depression.

This is a warning as melatonin is increasingly treated as a fix for insomnia by youngsters, who have difficulty falling asleep after they get used to staying up late browsing Weibo or watching shows via electronic products.

Lu advised that instead of spending too much time on electronic products, they can pick up some paper books or develop some other habits that can help you feel drowsy.

Statistics from a domestic e-commerce platform showed that from January to August in2019, 62percent of buyers for imported sleep aids are post-1990s consumers, and 85 percent of their purchased products were melatonin.

It's not a long-term solution

Taking melatonin an hour or two before bedtime can be effective for sleep issues related to your circadian rhythms. There is some evidence that it could be effective for those with temporary jet lag from traveling across time zones, but this research has limitations and the possible benefits appear to be modest.

Shift workers with irregular schedules may also benefit from melatonin use, as may those with delayed sleep-wake phase disorder - a condition that makes it difficult to fall asleep at night, resulting in daytime fatigue. Since melatonin production also declines with age, older people may have trouble falling asleep, and melatonin could provide relief in this case.

Short-term use of melatonin may not be harmful but there is insufficient evidence on its long-term safety, according to theUS National Center for Complementary and Integrative Health. And in some cases, relying on melatonin could simply mask another problem.

For example, sleeplessness could signal a hormonal imbalance, a mental health issue such as anxiety or depression, or a sleep disorder, like sleep apnea. If left untreated, these issues could worsen or possibly lead to complications.

When to steer clear

Certain people should be more cautious about melatonin use, particularly if it triggers a negative reaction, including those with:

Reduce your reliance

Quick fixes are often tempting - and unfortunately often too good to be true. Before reaching for melatonin, consider making some simple lifestyle adjustments that can improve your sleep hygiene and help you sleep more soundly. Moves you can try:

編輯：左卓