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8/3/2019 SL - Melatonin and the Slee--Wake Cycle
http://slidepdf.com/reader/full/sl-melatonin-and-the-slee-wake-cycle 1/2
i hope our information about melatonin and sleep-wake cycle
had helped you to balance your body clocks. Now, we will give
you some tips that you can follow easily in order to have a
healthy life by balancing your sleep hours.
1) Since pineal gland is very sensitive with the light, youseriously need curtains to block the light while you're
sleeping. (which will be during the daytime)
2) Reduce Caffeins: we understand that the coffee or any other
caffeins such as soft drinks and chocolates are your best
friends at work; caffeins are enough to cause insomnia.
3) Sleep for at least 7 to 8 hours: this is scientifically proven
that humans need to sleep at least 7-8 hours so that the
brain can function properly. If you sleep too little or too
much, you will not be able to focus on your works.
4) Take melatonin pills if youre suffering from insomnia for a
long period of time. BUT, we do not recommend you to take
it more than two years because your body might be immune
to the pills if you take it too much.
those are the practical tips that you can follow easily. It is
hard to follow at first time, but if you practice it, you ll be able
to manage it and will not be able to suffer from any sleep-wake
cycle disorders. Thank you!
From Chelsea Lee, Kevin Do, Anthony Chun :D
Balance YourBody Clocks
Human Resources Department of Brent Call Center
Brent November Special Edition
Human Resources Department of Brent Call Center
8/3/2019 SL - Melatonin and the Slee--Wake Cycle
http://slidepdf.com/reader/full/sl-melatonin-and-the-slee-wake-cycle 2/2
hello, shift workers of Brent Call Center!
We are here to help you to adjust and balance your body
clocks. First, lets learn about Melatonin and the
Sleep-wake cycle.
Melatonin is a hormone with a role inthe cycle of sleep. It is secreted from
the pineal gland at the base of the brain.
Produced by the pea-size pineal gland in
the brain, melatonin helps the body to
regulate its Sleep-Wake Cycle. A high
level of melatonin tells the body that it
is time to sleep, and a low level tells the body that it is time to
wake up (Brown).
Pineal gland is called as the third eye
because of its ability to sense changes in
light. It relies on signals from the eyes
and other sense organs relating to light
and temperature for information about
the time of day. It responds by secreting
melatonin during darkness but not in light (Dyal).Major action of Melatonin: it communicates with the pituitary
gland, which then inhibits the secretion of many other
hormones in the body that relate to states of wakefulness.
Melatonins main role in sleep: turn off the body (Drali).
Frequent disruptions in melatonin production may impair the
ability to think clearly and make sound decisions. Lots of shift
workers suffer from shift work disorder. Common symptoms
include sleepiness during work hours, difficulty sleeping during
off-hours, lethargy, headaches
and decreased concentration.
Another disorder includes insomnia,
which refers to a difficulty in
achieving or maintaining normal sleep (Murray).
now, did you understand how melatonin and sleep-
wake cycle work? Lets look at the study that will
help you to understand better.
Professor Richard Wurtman from MIT analyzed 17 peer-reviewed
scientific papers about the hormone to find out the melatonins
value as a sleep aid. He used a meta-analysis, wherein he analyzed
the results and hypothesis of previous studies done on melatonin as
a sleep aid. The melatonin meta-analysis delivered a definite yes.As a result, Professor Wurtman confirmed that melatonin is an
effective sleep aid for older insomniacs and others. Furthermore,
theyve also found that commercially available melatonin pills
contain 10 times the effective amount.
This study is greatly in depth and detailed, provides analysis that is
both observable and non-observable, has high ecological validity of
data because it is applicable to real life situations, and finally, it is
most suitable for behavior related study. Moreover, it is easy to
generalize for major groups due to the fact that the studies haddifferent participants leading to the use of varied cultural
backgrounds. Moreover, it is also difficult to repeat the experiment
and it is time consuming and expensive.
Although the study was successful, it was criticized for being biased
toward verification as it was trying to get evidence for what was
widely known not the other way around. Also, it was too difficult to
interpret the results due to great number of factors and use of
many different studies.