Tag Archives: sleep

Melatonin: A Sleep Aid That Keeps Doctor’s Up At Night

Melatonin is a common over-the-counter drug in many Canadian homes. Available as a pill, gummy, or vape. Currently, this hormone is a staple of many nighttime routines. However, many medical professionals do not support melatonin’s gain of popularity.

Our brain releases melatonin when it is dark. This hormone naturally signals our circadian rhythm. Melatonin supplements function as a sleep aid.

Chemical structure of melatonin.

Melatonin is an over-the-counter natural health product in Canada. While in many other countries, it is a prescription drug.

With many forms of melatonin commercially available in Canada, use has increased dramatically from 2000-2018. The marketing of this hormone has led to uses against medical advice gaining popularity. Many use melatonin to control sleep schedule abnormalities caused by sleep disorders, anxiety, and restlessness.

Users have even incorporated melatonin into their daily routines. Claiming it is the key component allowing them to maintain a healthy sleep schedule.

However, many doctors do not recommend long-term dosing of melatonin. Doctors strictly recommend melatonin for short-term usage.

Doctors generally only support using melatonin to recover from jet lag and other short-term sleep schedule interruptions.

The use of melatonin to treat the common sleep disorder delayed sleep-wake phase disorder has been controversial. Sleep specialists prefer to treat it with bright light therapy or chronotherapy.

There is also a lack of scientific evidence supporting that melatonin use can improve the sleep quality of people with insomnia.

Insomnia is a common sleep disorder. People with insomnia may turn to melatonin for relief.

There is also evidence that long-term use may lead to your body stopping the natural production of melatonin, leaving you dependent on the hormone.

So, consult your doctor before taking melatonin. For every positive testimonial from someone who freely doses themselves, a medical professional is frowning on that decision.

Blue Light – A Propagated Myth!

Unsplash Photo by Lukas Blaskevicius (Editorial, Technology) Unsplash

Device users are not a risk of eye damage due to blue light emitted from their devices, but they may be at risk of poorer sleep.

In 2019, Director Dr. David Ramsey of Ophthalmic Research at Lahey Massachusets Hospital and his study maintained that “many retail stores have ambient illumination twice as great…as [ones] iPhone, [and that] the sun yields illumination ten times greater!”

Light sources such as incandescence (light bulbs) and LEDs emit a broad spectrum of light, namely 400 to 700 nanometers (nm). Blue light is in the 400 to 450 nm range, carrying more energy than red light, raising concern.

Our retinas regularly absorb blue light emitted by the sun. For roughly 300,000 years, humans have sustained minor to no retinal damage: if it were damaging, we would have evolved optically blind.

Device intensities are much less than the sun and are regulated by manufacturers using light filters.

In 2019, CBC News conducted a Marketplace undercover investigation to debunk the concerns. In addition, Dr. SUNIR J. GARG, American Board Ophthalmologist and clinical researcher, addressed the myth.

“Why you don’t need blue light lenses: Hidden camera investigation (Marketplace)” A 2019 CBC Interview with Dr. SUNIR J. GARG, American Board Ophthalmologist, about why blue light glasses are unnecessary. Youtube

However, in the Harvard study, Dr. Ramsey adds that using devices late at night mimics sunlight, restraining melatonin production, a sleep-inducing hormone. This stimulates your circadian clock (your body’s 24-hour sleep clock), tending to delay your sleep cycles, disrupting your sleep, and increasing drowsiness the following morning.

By stopping use of electronic devices 30 minutes before bed, you can increase REM (deep-stage sleep), reduce morning drowsiness, and maintain a consistent circadian rhythm, which in itself has its own benefits.

In short, research before propagating a supposed “scientific claim” and reduce your screen time before bed.

~ Octavian Turner

Blue Light – A Propagated Myth

Unsplash Photo by Ales Nesetril (Editorial, Technology)

Blue light from electronic devices does not damage the eyes, but it may damage your sleep.

The lie propagated is unfounded in science and was debunked. Those spreading it are misinformed and scientifically uneducated.

Light sources such as incandescence (light bulbs) and LEDs emit a broad spectrum of light, namely 380 to 700 nanometers (nm). Blue light is in the 400 – 450 nm range, carrying more energy compared to red light, which raises concern.

Our retinas regularly absorb blue light emitted by the sun, and for over 300,000 years has been the case and proven not to be damaging – otherwise, we would be blind.

In addition, device intensities are much less than the sun and are regulated by manufacturers using light filters.

According to Dr. Ramsey, a Havard Health Publishing Contributor, and Director of Ophthalmic Research at Lahey Massachusets Hospital, “many retail stores have ambient illumination twice as great…as your iPhone. [Yet] the sun yields illumination ten times greater!”

He also adds that using devices late at night mimics sunlight, restraining the production of melatonin, a sleep-inducing hormone. This stimulates your circadian clock (your body’s 24 hr sleep clock), tending to delay your sleep cycles, disrupting your sleep, and increasing drowsiness the following morning.

By stopping using electronic devices 30 minutes before bed, you can increase REM (deep-stage sleep), reduce morning drowsiness, and maintain a consistent circadian rhythm, which in itself has its own benefits.

In short, do your own research before propagating a supposed “scientific claim,” and reduce your screen time before bed.

~ Octavian Turner