褪黑素只对部分失眠人群有效褪黑素治疗失眠切勿自行盲目加量

Core Viewpoint - Melatonin is effective for only a limited group of insomnia patients, and self-medication by increasing dosage is discouraged [1] Group 1: Melatonin and Insomnia - Melatonin products, such as sleep tablets and gummies, are popular in the sleep economy market aimed at improving sleep quality [1] - Melatonin is beneficial primarily for individuals who have a deficiency of this hormone, and it is not suitable for everyone [1] - Approximately 25% to 33% of insomnia patients may benefit from melatonin, specifically those with mild insomnia [1] Group 2: Risks of Overuse - Patients who increase their melatonin dosage without medical advice may experience adverse effects, including liver damage, nausea, and vomiting [1] - It is advised that individuals who do not see results from melatonin after a few uses should consult a healthcare professional rather than self-adjusting their dosage [1] Group 3: Recommendations for Better Sleep - To achieve high-quality sleep, it is recommended to engage in regular exercise, avoid heavy meals before bedtime, and create a dark and comfortable sleeping environment [1] - Relying on weekend catch-up sleep after insufficient sleep during the week is discouraged, as it can lead to irreversible harm from chronic sleep deprivation [1] - Maintaining a relaxed mindset and a regular sleep schedule is emphasized as the best approach to improving sleep quality [1]