Melatonin & Side Effects

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Anonymous #1
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I’m a 16 year old student who previously had taken higher doses of melatonin (This was taken a few years back). It was recommended for me to stop taking them because I had symptoms of depression, although, I’m sure the melatonin doses were not the cause considering side effects are only said to be short term and these symptoms continued after I stopped usage. I’m currently having trouble sleeping, making the habit of falling asleep early one night and sleeping late another night due to habit, (I usually sleep at around 7am-11am) not being able to sleep even when tired, waking up either too early or too late etc. I haven’t been able to visit my local GP recently due to the pandemic but, my school is reopening soon and I was wondering if I should begin relying on melatonin again or, if anyone has an alternative to assist in fixing my sleep, this would be appreciated too. Thank you.
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Quick-use
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It sounds like you have poor sleep hygiene. This can all be solved with discipline instead of taking external melatonin. Melatonin supplements can have side effects when taken daily and I know this from experience (unfortunately).

Please listen to your doctor instead of asking a forum largely inhabited by teenagers. Fix your sleep schedule and if you're sincerely unable to do so, tell your GP and be honest so that you might uncover what the actual problem is (should there be one preventing you from maintaining disciplined sleep hygiene).
Last edited by Quick-use; 1 month ago
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Anonymous #1
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(Original post by Quick-use)
You sound like you have horrible sleep hygiene. This can all be solved with discipline instead of abusing external melatonin. They can have side effects when taken daily and I know this from experience (unfortunately).

Please listen to your doctor instead of asking a forum largely inhabited by teenagers. Fix your sleep schedule and if you're sincerely unable to do so, tell your GP and be honest so that you might uncover what the actual problem is (should there be one preventing you from maintaining disciplined sleep hygiene).
Thank you for this advice. I’m trying to fix my sleeping schedule but I haven’t been able to do this for as long as I can remember. I’ll take your advice and speak to my GP about this issue; thank you again. 🙂
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Quick-use
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(Original post by Anonymous)
Thank you for this advice. I’m trying to fix my sleeping schedule but I haven’t been able to do this for as long as I can remember. I’ll take your advice and speak to my GP about this issue; thank you again. 🙂
Why haven't you been able to fix your sleep schedule? Be honest. Are you constantly on your phone? Are you addicted to video gaming? Do you take naps during the day? Do you stay in bed during the day and then not feel tired later on? Do you find sleep boring? Etc

Write down your schedule and be extremely thorough and honest. It'll help you and your doctor to see how to tackle the problem, or if there's an underlying problem that you may not already be aware of.
Last edited by Quick-use; 1 month ago
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Pathway
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As Quick-use said, you need to work on your sleep hygiene.

My sleep specialist recommended I read Overcoming Insomnia by Colin Espie, you might find this book helpful as well.
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Anonymous #1
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(Original post by Quick-use)
Why haven't you been able to fix your sleep schedule? Be honest. Are you constantly on your phone? Are you addicted to video gaming? Do you take naps during the day? Do you stay in bed during the day and then not feel tired later on? Do you find sleep boring? Etc

Write down your schedule and be extremely thorough and honest. It'll help you and your doctor to see how to tackle the problem, or if there's an underlying problem that you may not already be aware of.
I’m constantly on my phone for the first few hours and when I start to feel a little more tired, it usually takes me from 1-3 hours to fall asleep. It’s not that I’m not tired enough, sometimes noise (Outside noise, snoring from family members in the same and other room, etc) are usually a distraction. I’ve tried calming music or sounds but, I either can’t focus on the sound or the sound is the distraction itself. There’s also the problem where I’m distracted by my own thinking, past, present and future planning etc. Considering I sleep early in the morning, the light from outside also prevents me from sleeping even further and facing away from it puts me in an uncomfortable position but, I can eventually force myself asleep at that point.

This really helped me highlight the negative sides of my sleep so, thank you.
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Anonymous #1
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(Original post by Pathway)
As Quick-use said, you need to work on your sleep hygiene.

My sleep specialist recommended I read Overcoming Insomnia by Colin Espie, you might find this book helpful as well.
Thank you, I will be looking into this book.
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Quick-use
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(Original post by Anonymous)
I’m constantly on my phone for the first few hours and when I start to feel a little more tired, it usually takes me from 1-3 hours to fall asleep. It’s not that I’m not tired enough, sometimes noise (Outside noise, snoring from family members in the same and other room, etc) are usually a distraction. I’ve tried calming music or sounds but, I either can’t focus on the sound or the sound is the distraction itself. There’s also the problem where I’m distracted by my own thinking, past, present and future planning etc. Considering I sleep early in the morning, the light from outside also prevents me from sleeping even further and facing away from it puts me in an uncomfortable position but, I can eventually force myself asleep at that point.

This really helped me highlight the negative sides of my sleep so, thank you.
For good sleep hygiene, you need to ensure that you stop looking at any screens from digital devices at least 2 hours before you intend on falling asleep. The blue light that's emitted from screens disturbs your body's ability to produce melatonin which then prevents you from falling asleep. This is the most important step that you have to start taking, and you have to be extremely strict with yourself.

The next things I'd recommend are downloading the app Insight Timer and finding a good guided meditation for sleep that you can listen to every night as you're in bed. Focus deeply on the guided meditation and over time you'll find that your mind doesn't go haywire with protruding thoughts of everything and anything. The next would be to buy lavender pillow spray (if you can). They're very cheap and can be found on Amazon. I spray my pillow every night as I prepare to go to bed. It helps me relax.

Try the above for the next few weeks. If still you find yourself struggling, then go to your GP.
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Anonymous #1
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(Original post by Quick-use)
For good sleep hygiene, you need to ensure that you stop looking at any screens from digital devices at least 2 hours before you intend on falling asleep. The blue light that's emitted from screens disturbs your body's ability to produce melatonin which then prevents you from falling asleep. This is the most important step that you have to start taking, and you have to be extremely strict with yourself.

The next things I'd recommend are downloading the app Insight Timer and finding a good guided meditation for sleep that you can listen to every night as you're in bed. Focus deeply on the guided meditation and over time you'll find that your mind doesn't go haywire with protruding thoughts of everything and anything. The next would be to buy lavender pillow spray (if you can). They're very cheap and can be found on Amazon. I spray my pillow every night as I prepare to go to bed. It helps me relax.

Try the above for the next few weeks. If still you find yourself struggling, then go to your GP.
I’ll look into this app, although I find voices, sounds, music etc. distracting. Sounds usually interfere with my ability to wind down and sleep, and previously trying white noise, rain and guides took no effect or worsened my issue. I’ve recently been using tea tree oil, just above my nose but, the scent is still noticeable. I think it’s as effective as lavender but, I’m not too sure? It’s quite strong when it isn’t diluted.
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