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<ul class="summary-list"><li><keyword id="184806" type="COMPANY" weightage="60" keywordseo="Raymond-James">Raymond James</keyword> initiated coverage on <keyword id="18542" type="COMPANY" weightage="60" keywordseo="AMD">AMD</keyword> Thursday with an "outperform" rating and a $100 price target.</li><li>Analysts led by Chris Caso said the company has a "durable technical advantage" over <keyword id="28115" type="CITY" weightage="60" keywordseo="Intel">Intel</keyword>.</li><li>The team used a 36x multiple on 2022 EPS estimates to arrive at their price target.</li></ul>Raymond James initiated coverage on <a href="https://markets.businessinsider.com/stocks/amd-stock">Advanced Micro Devices</a> (AMD) with an "outperform" rating and a $100 price target on Thursday.The price target represents a potential 19% jump from Thursday's intraday highs.In their note to clients, analysts led by Chris Caso cited AMD's "durable technical advantage" over <a href="https://markets.businessinsider.com/stocks/intc-stock">Intel</a> and growing server business as key reasons for their bullish view.The analysts said that Intel's decision to stick with internal manufacturing has cemented AMD's technology lead through 2024 and that the stock's recent pullback is a buying opportunity."We think the stock's pullback has been driven by improved sentiment that Intel will solve their manufacturing challenges, which will reverse AMD's successes. We're taking the other side of that view," Caso and his team wrote."Now that Intel has committed to internal manufacturing, we think it's unlikely that Intel ever regains a transistor advantage vs. AMD," Caso added. Intel announced last month it would double down on its in-house chip manufacturing business with plans to <a href="https://www.businessinsider.com/intel-pat-gelsinger-20-billion-manufacturing-factories-fabs-semiconductors-2021-3">spend $20 billion</a> on two new Arizona factories. The Santa Clara, California-based firm also plans on opening up its chip foundries to other companies so they can build their own designs.The move came after VMWare's Pat Gelsinger <a href="https://www.businessinsider.com/intel-new-ceo-pat-gelsinger-serious-solving-biggest-problems-2021-1">took over as CEO</a> in January.Raymond James analysts explained how Intel's move to stick with its 7 nanometer(nm) process for internal manufacturing while AMD is moving to Taiwan Semiconductor's 5nm process next year-and likely to 3nm by 2024-is a big problem for the firm.According to the analysts, the decision means AMD will hold a transistor advantage over Intel for at least the next three years.Caso and his team also discussed cloud market share growth in their note to clients, calling it an important driver for AMD moving forward.The analysts said the launch of <a href="https://www.businessinsider.com/amd-launches-milan-chip-for-data-centers-as-battle-with-intel-intensifies-2021-3">AMD's 'Milan' chip for data centers</a> represents the firm's first move into the enterprise server market and that a number of server OEMs are launching AMD designs for the first time this year. The team of analysts expects 59% year-over-year growth in the segment.As far as risks to AMD's rise, Raymond James said a slowdown in PC sales could hurt revenue growth and that they "believe pandemic PC purchases pulled forward demand for several years."However, the investment bank's analysts noted that AMD's increasing market share of PC sales and enterprise servers will mitigate much of the demand drawdown.Finally, Raymond James expects 2022 earnings per share to hit $2.81, 12% ahead of the Street's consensus estimates. The analysts used a ~36x multiple on their 2022 EPS estimate to reach their $100 price target.The team said they believe much of the bear case around AMD is due to fears of Intel's resurgence, but they "don't expect there to be much to catalyze those fears for a long while."

AMD could rise 19% due to its durable technical advantage over Intel, Raymond James says

<ul class="summary-list"><li>Melatonin is a hormone that naturally occurs in the body and regulates the sleep-wake cycle.</li><li>To boost melatonin naturally, avoid bright lights before bed and eat foods like milk or grapes.</li></ul>Melatonin is a hormone naturally produced in the body that plays a crucial role in the circadian rhythm and our ability to fall asleep.Here's what you should know about the hormone melatonin and whether or not taking melatonin supplements can help you get a better night's rest. <h2>What is melatonin? </h2>Melatonin is a hormone that naturally occurs in the body. Light and darkness act as cues that tell the brain to produce melatonin. A tiny gland in the brain called the pineal gland produces melatonin at high levels every evening in response to darkness, helping the body get ready for sleep.Melatonin levels drop significantly in the early morning hours, and the pineal gland is relatively inactive during the day, until darkness comes and the cycle repeats.Important: Melatonin has been identified as the key hormone regulating the sleep-wake cycle, says <a href="https://www.faculty.uci.edu/profile.cfm?faculty_id=5402" target="_blank" rel="noopener">Paolo Sassone-Corsi Ph.D.</a>, Director, Center for Epigenetics and Metabolism at University of California, Irvine. A person's natural circadian rhythm, along with light and darkness, are the main factors that affect natural melatonin production.Production of the sleep hormone can be affected if the person experiences a disruption to their circadian rhythm, such as travelling to different time zones or working non-traditional hours. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5862149/" target="_blank" rel="noopener">2017 study</a> found that compared to traditional daytime workers, those on the night shift produced 33.8% less melatonin. The amount of artificial light you look at, particularly blue light emitted from electronics, is also tied to the amount of melatonin you produce. A <a href="https://www.ncbi.nlm.nih.gov/pubmed/28548897" target="_blank" rel="noopener">2017 study</a> concluded blue light before bedtime is linked to suppression of melatonin production and reduced quality of sleep. <h2>How to increase melatonin naturally</h2>To increase your body's production of melatonin naturally, you should do the following: <ul><li>Avoid light exposure at night: Stop using your blue light-emitting devices<a href="https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side" target="_blank" rel="noopener"> two to three hours before bed</a> if possible. Otherwise, consider getting blue light-blocking glasses that can counteract the effect. Room lights should also be dimmed or turned off to kick melatonin production into gear.</li><li>Create a drop in body temperature: "If someone gets out of the shower or a hot bath, that drop of temperature from the bath to the room's temperature is allowing for a more robust melatonin release," says <a href="https://www.uclahealth.org/alon-avidan" target="_blank" rel="noopener">Alon Y. Avidan, MD, MPH,</a> Professor and Vice Chair in the Department of Neurology at the David Geffen School of Medicine at UCLA, and Director of the UCLA Sleep Disorders Center.</li><li>Eat foods containing melatonin: Melatonin has been discovered in many foods. A 2017 study published in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/" target="_blank" rel="noopener">Nutrients</a> reported detectable levels of melatonin in milk, some fruits (grapes, cherries, and strawberries), seeds, legumes, and nuts (pistachios appear to have the highest levels of melatonin than other nuts).</li></ul><h2>Melatonin supplements for sleep </h2>According to Avidan, melatonin supplements promote sleep by raising your melatonin levels as the hormone enters your bloodstream, blocking the "alerting effect" of the circadian clock.Melatonin supplements are a more natural way to promote sleep, as opposed to taking hypnotics such as Ambien or benzodiazepines like Klonopin. Prescription <a href="https://www.insider.com/are-sleeping-pills-safe" target="_blank" rel="noopener">sleeping pills</a> work completely differently by binding to receptors in the brain that promote sedation. In general, research surrounding the effectiveness of melatonin for sleep has been promising. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3656905/" target="_blank" rel="noopener">2013 meta-analysis</a> determined that among 19 studies and 1683 subjects, participants taking melatonin rather than a placebo fell asleep about seven minutes faster and slept for about 8 minutes longer.More recently, a <a href="https://www.tandfonline.com/doi/full/10.1080/01616412.2017.1315864" target="_blank" rel="noopener">2017 review</a> also concluded that melatonin supplements can help people fall asleep faster as well as improve quality of sleep. Note: While plenty of research has been conducted on melatonin, there are still a lot of unknowns when it comes to the effectiveness, dosing, and safety of melatonin.According to Avidan, there's no universal dose of melatonin that will be effective for everybody — and not everybody will feel the effect of melatonin. If melatonin doesn't help you fall asleep, it's possible you need a higher dose, or, that your sleep troubles are caused by something else. <h2>How much melatonin is safe to take? </h2>A low dose of melatonin is considered 0.5 milligrams to one milligram, which Avidan says can be enough to adjust somebody's circadian pattern in the case of situations like jet lag or daylight savings.If someone is really struggling to fall asleep, they might need to move up to a three milligram dose, which can be considered the "hypnotic dose." Certain conditions may call for even higher doses. "High doses between five to 15 milligrams are available for people who have a certain parasomnia – an abnormal behavioral activity that occurs during sleep, for example, sleepwalking," Avidan says.However, a dose of five milligrams or more should not be taken without approval from your doctor. <h2>When should you take melatonin? </h2>As far as when you should be taking it, be sure to <a href="https://www.insider.com/guides/health/treatments/how-long-does-it-take-for-melatonin-to-work" target="_blank" rel="noopener">take a melatonin supplement</a> about two hours before your desired bedtime. Since melatonin affects circadian rhythms, it is important to avoid taking it too late at night.For example, taking melatonin at 3am after tossing and turning could throw off your sleep schedule and affect your rest for the remainder of the week. <h2>Can you overdose on melatonin? </h2>Though it is possible to take <a href="https://www.insider.com/guides/health/treatments/can-you-overdose-on-melatonin" target="_blank" rel="noopener">too much melatonin</a>, it won't result in a harmful overdose as with some other drugs. "It is impossible to overdose on melatonin since toxic levels of melatonin [that put life at risk] have never been registered," says <a href="https://www.researchgate.net/profile/Lorenzo_Franceschetti" target="_blank" rel="noopener">Lorenzo Franceschetti M.D.</a>, a researcher at the University of Milan, who has conducted extensive studies on melatonin.<h2>Melatonin side effects</h2>Unpleasant side effects can occur when taking high doses of melatonin. Possible common <a href="https://www.insider.com/guides/health/conditions-symptoms/melatonin-side-effects-drug-interactions-and-more" target="_blank" rel="noopener">side effects of melatonin</a> include:<ul><li>Nausea</li><li>Dizziness</li><li>Headaches</li><li>Next-day drowsiness</li></ul>However, both Avidan and Sassone-Corsi say we don't have enough concrete evidence to say what dose is unsafe, or what particular groups of people melatonin may be unsafe for. For example, we don't have sufficient evidence surrounding taking <a href="https://www.insider.com/is-melatonin-safe-during-pregnancy" target="_blank" rel="noopener">melatonin during pregnancy</a> to say if it's safe or not. "We don't know enough yet. I will not say that it's dangerous, but I would use some caution," Sassone-Corsi says.Note: It is possible for melatonin to interact with prescription drugs, so if you take any medications, be sure to check with your doctor to make sure the supplement is safe for you. Something else to keep in mind is the fact that the FDA doesn't regulate melatonin, since it's a supplement and not a drug. This means that the supplements you're taking might not be the dosage you think. According to Avidan, a lot of doses are inconsistent with what the bottle says.<h2>Who should take melatonin? </h2>According to Avidan, the people who would benefit the most from taking melatonin are: <ul><li>People dealing with jet lag</li><li>Alzheimer's or dementia patients dealing with insomnia due to neurodegeneration </li><li>People with parasomnia (abnormal sleep behaviors REM movement disorder, for example)</li><li>People with delayed sleep phase syndrome (DSPS) – which usually occurs in preteens and teens going through puberty</li></ul><h2>Other health benefits of melatonin</h2>As more research is conducted surrounding melatonin, scientists are finding more uses for melatonin – and they aren't just surrounding sleep."Regarding health conditions, melatonin can be called a 'Swiss army knife' since it can impact every cell of the human body," Franceschetti says.However, it is important to note that these uses are very experimental and, especially as a treatment for dementia or as an anti-inflammatory agent, melatonin has not been used in clinical practice.In a <a href="https://www.hindawi.com/journals/ije/2017/1835195/#conclusion" target="_blank" rel="noopener">2017 study</a> that he co-authored, Franceschetti and his team concluded melatonin can act as an anti-inflammatory and an antioxidant, protecting cells from damage and death.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310837/" target="_blank" rel="noopener">Free radicals</a> (atoms or molecules that are highly reactive) can cause cellular death and lead to various health conditions, and antioxidants can prevent it – and that's where melatonin comes in. "Because of the ability to neutralize radicals, melatonin can defer age-related dysfunction of several organs, such as the heart, for example," Franceschetti says. Some other possible uses for melatonin are:<ul><li>Endometriosis pain relief. People who suffer from endometriosis, a uterine disorder that causes chronic pelvic pain, can get relief with melatonin due to its anti-inflammatory effects. A 2013 study published in <a href="https://www.sciencedirect.com/science/article/abs/pii/S030439591300081X" target="_blank" rel="noopener">Pain</a> found that 10 milligrams of melatonin was more effective than a placebo in reducing daily pain by 39.80%, and were less likely to use other pain relievers.</li><li>IBS treatment. Since the gut has melatonin receptors, research has been conducted to see if melatonin can help stomach conditions, such as IBS, and the findings are promising. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3949259/" target="_blank" rel="noopener">2014 review</a> concluded that those who took melatonin versus placebo in various studies did experience some relief from abdominal pain, and that the anti inflammatory properties can reduce intestinal inflammation. </li><li>Reduce cancer risk. Sassone-Corsi says melatonin can possibly act as an anti-tumor agent and may prevent certain types of cancer, though there's not enough research to say for sure. However, a <a href="https://www.hindawi.com/journals/ije/2018/3271948/" target="_blank" rel="noopener">2018 review</a> said that upon analysis of multiple studies in humans and rats, melatonin seems to have anti-tumor effects in hormone dependent cancers: ovarian cancer, breast cancer, and prostate cancer. </li><li>Lower risk of Age-Related Macular Degeneration (AMD). According to a <a href="https://www.hindawi.com/journals/omcl/2016/6819736/" target="_blank" rel="noopener">2016 review</a>, melatonin can counteract the oxidative stress on the eyes that may get worse with age, due to its antioxidant properties. They note one study where participants with AMD took three milligrams of melatonin nightly for three months. After the three months, their vision remained stable. </li></ul><h2>Insider's takeaway</h2>Melatonin is a key hormone that helps regulate your sleep cycle. If you're having trouble falling asleep, consult your doctor before you start taking melatonin supplements, as you can develop an individualized plan for dosage and safety.

What is melatonin? A complete guide to the sleep hormone and whether taking supplements is worth it

<ul class="summary-list"><li><keyword id="159997" type="PERSON" weightage="60" keywordseo="Melatonin">Melatonin</keyword> is a hormone that naturally occurs in the body and regulates the sleep-wake cycle.</li><li>If you use melatonin supplements, start by taking .5 to 1 mg about two hours before bedtime.</li><li>To naturally increase melatonin, avoid bright lights before bed and eat foods like milk or grapes.</li></ul>Melatonin is a hormone naturally produced in the body that plays a crucial role in the circadian rhythm and our ability to fall asleep.Here's what you should know about the melatonin hormone, melatonin <keyword id="6372996" type="UNKNOWN" weightage="60" keywordseo="sleep">sleep</keyword> supplements, and whether or not they can help you get a better night's rest. <h2>Melatonin is a hormone that naturally occurs in the body</h2>"Melatonin is a hormone that is made by the pineal gland in response to cues and signals coming from the hypothalamus, the part of the brain that has what we call the central clock," says <a href="https://www.faculty.uci.edu/profile.cfm?faculty_id=5402" target="_blank" rel="noopener">Paolo Sassone-Corsi Ph.D.</a>, Director, Center for Epigenetics and Metabolism at University of California, Irvine.The cues telling the brain to produce (or not produce) melatonin are light and darkness.A tiny gland in the brain called the pineal gland produces melatonin at high levels every evening in response to darkness, helping the body get ready for sleep.Melatonin levels drop significantly in the early morning hours, and the pineal gland is relatively inactive during the day, until darkness comes and the cycle repeats.Important: According to Sassone-Corsi, melatonin has been identified as the key hormone regulating the sleep-wake cycle.A person's natural circadian rhythm, along with light and darkness, are the main factors that affect natural melatonin production.Production of the sleep hormone can be affected if the person experiences a disruption to their circadian rhythm, such as travelling to different time zones or working non-traditional hours. A 2017 study published in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5862149/" target="_blank" rel="noopener">Biological Research for Nursing</a> found that compared to traditional daytime workers, those on the night shift produced 33.8% less melatonin. The amount of artificial light you look at, particularly blue light emitted from electronics, is also tied to the amount of melatonin you produce. A 2017 study published in <a href="https://www.ncbi.nlm.nih.gov/pubmed/28548897" target="_blank" rel="noopener">Chronobiology International</a> concluded blue light before bedtime is linked to suppression of melatonin production and reduced quality of sleep. To increase your body's production of melatonin naturally, you should do the following: <ul><li>Avoid light exposure at night: Stop using your blue light-emitting devices<a href="https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side" target="_blank" rel="noopener"> two to three hours before bed</a> if possible. Otherwise, consider getting blue light-blocking glasses that can counteract the effect. Room lights should also be dimmed or turned off to kick melatonin production into gear.</li><li>Create a drop in body temperature: "If someone gets out of the shower or a hot bath, that drop of temperature from the bath to the room's temperature is allowing for a more robust melatonin release," says <a href="https://www.uclahealth.org/alon-avidan" target="_blank" rel="noopener">Alon Y. Avidan, MD, MPH,</a> Professor and Vice Chair in the Department of Neurology at the David Geffen School of Medicine at UCLA, and Director of the UCLA Sleep Disorders Center.</li><li>Eat foods containing melatonin: Melatonin has been discovered in many foods. A 2017 study published in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/" target="_blank" rel="noopener">Nutrients</a> reported detectable levels of melatonin in milk, some fruits (grapes, cherries, and strawberries), seeds, legumes, and nuts (pistachios appear to have the highest levels of melatonin than other nuts).</li></ul><h2>Melatonin supplements for sleep </h2>According to Avidan, melatonin supplements promote sleep by raising your melatonin levels as the hormone enters your bloodstream, blocking the "alerting effect" of the circadian clock.Melatonin supplements are a more natural way to promote sleep, as opposed to taking hypnotics such as Ambien or benzodiazepines like Klonopin. Prescription <a href="https://www.insider.com/are-sleeping-pills-safe" target="_blank" rel="noopener">sleeping pills</a> work completely differently by binding to receptors in the brain that promote sedation. In general, research surrounding the effectiveness of melatonin for sleep has been promising. A 2013 meta-analysis published in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3656905/" target="_blank" rel="noopener">PLOS One</a> determined that among 19 studies and 1683 subjects, participants taking melatonin rather than a placebo fell asleep about seven minutes faster and slept for about 8 minutes longer.More recently, a 2017 review in <a href="https://www.tandfonline.com/doi/full/10.1080/01616412.2017.1315864" target="_blank" rel="noopener">Neurological Research</a> also concluded that melatonin supplements can help people fall asleep faster as well as improve quality of sleep. Note: While plenty of research has been conducted on melatonin, there are still a lot of unknowns when it comes to the effectiveness, dosing, and safety of melatonin.According to Avidan, there's no universal dose of melatonin that will be effective for everybody - and not everybody will feel the effect of melatonin. If melatonin doesn't help you fall asleep, it's possible you need a higher dose, or, that your sleep troubles are caused by something else. <h2>How to take melatonin safely </h2>A low dose of melatonin is considered .5 milligrams to one milligram, which Avidan says can be enough to adjust somebody's circadian pattern in the case of situations like jet lag or daylight savings.If someone is really struggling to fall asleep, they might need to move up to a three milligram dose, which can be considered the "hypnotic dose." Certain conditions may call for even higher doses. "High doses between five to 15 milligrams are available for people who have a certain parasomnia - an abnormal behavioral activity that occurs during sleep, for example, sleepwalking," Avidan says.However, a dose of five milligrams or more should not be taken without approval from your doctor. As far as when you should be taking it, be sure to take a melatonin supplement about two hours before your desired bedtime. Since melatonin affects circadian rhythms, it is important to avoid taking it too late at night.For example, taking melatonin at 3am after tossing and turning could throw off your sleep schedule and affect your rest for the remainder of the week. Quick tip: Remember that melatonin is most effective when combined with a regular bedtime schedule and good sleep hygiene. "It is impossible to overdose on melatonin since toxic levels of melatonin [that put life at risk] have never been registered," says <a href="https://www.researchgate.net/profile/Lorenzo_Franceschetti" target="_blank" rel="noopener">Lorenzo Franceschetti M.D.</a>, a researcher at the University of Milan, who has conducted extensive studies on melatonin.However, he says unpleasant side effects can occur when taking high doses of melatonin. Possible common <a href="https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874" target="_blank" rel="noopener">side effects of melatonin</a> include:<ul><li>Nausea</li><li>Dizziness</li><li>Headaches</li><li>Next-day drowsiness</li></ul>However, both Avidan and Sassone-Corsi say we don't have enough concrete evidence to say what dose is unsafe, or what particular groups of people melatonin may be unsafe for. For example, we don't have sufficient evidence surrounding taking <a href="https://www.insider.com/is-melatonin-safe-during-pregnancy" target="_blank" rel="noopener">melatonin during pregnancy</a> to say if it's safe or not. "We don't know enough yet. I will not say that it's dangerous, but I would use some caution," Sassone-Corsi says.Note: It is possible for melatonin to interact with prescription drugs, so if you take any medications, be sure to check with your doctor to make sure the supplement is safe for you. Something else to keep in mind is the fact that the FDA doesn't regulate melatonin, since it's a supplement and not a drug. This means that the supplements you're taking might not be the dosage you think. According to Avidan, a lot of doses are inconsistent with what the bottle says.According to Avidan, the people who would benefit the most from taking melatonin are: <ul><li>People dealing with jet lag</li><li>Alzheimer's or dementia patients dealing with insomnia due to neurodegeneration </li><li>People with parasomnia (abnormal sleep behaviors REM movement disorder, for example)</li><li>People with delayed sleep phase syndrome (DSPS) - which usually occurs in preteens and teens going through puberty</li></ul><h2>Other <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> benefits of melatonin</h2>As more research is conducted surrounding melatonin, scientists are finding more uses for melatonin - and they aren't just surrounding sleep."Regarding health conditions, melatonin can be called a 'Swiss army knife' since it can impact every cell of the human body," Franceschetti says.However, it is important to note that these uses are very experimental and, especially as a treatment for dementia or as an anti-inflammatory agent, melatonin has not been used in clinical practice.In a 2017 study that he co-authored, published in the <a href="https://www.hindawi.com/journals/ije/2017/1835195/#conclusion" target="_blank" rel="noopener">International Journal of Endocrinology</a>, Franceschetti and his team concluded melatonin can act as an anti-inflammatory and an antioxidant, protecting cells from damage and death.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310837/" target="_blank" rel="noopener">Free radicals</a> (atoms or molecules that are highly reactive) can cause cellular death and lead to various health conditions, and antioxidants can prevent it - and that's where melatonin comes in. "Because of the ability to neutralize radicals, melatonin can defer age-related dysfunction of several organs, such as the heart, for example," Franceschetti says. Some other possible uses for melatonin are:<ul><li>Endometriosis pain relief. People who suffer from endometriosis, a uterine disorder that causes chronic pelvic pain, can get relief with melatonin due to its anti-inflammatory effects. A 2013 study published in <a href="https://www.sciencedirect.com/science/article/abs/pii/S030439591300081X" target="_blank" rel="noopener">Pain</a> found that 10 milligrams of melatonin was more effective than a placebo in reducing daily pain by 39.80%, and were less likely to use other pain relievers.</li><li>IBS treatment. Since the gut has melatonin receptors, research has been conducted to see if melatonin can help stomach conditions, such as IBS, and the findings are promising. A 2014 review published in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3949259/" target="_blank" rel="noopener">World Journal of Gastroenterology</a> concluded that those who took melatonin versus placebo in various studies did experience some relief from abdominal pain, and that the anti inflammatory properties can reduce intestinal inflammation. </li><li>Reduce cancer risk. Sassone-Corsi says melatonin can possibly act as an anti-tumor agent and may prevent certain types of cancer, though there's not enough research to say for sure. However, a 2018 review published in the<a href="https://www.hindawi.com/journals/ije/2018/3271948/" target="_blank" rel="noopener"> International Journal of Endocrinology</a> said that upon analysis of multiple studies in humans and rats, melatonin seems to have anti-tumor effects in hormone dependent cancers: ovarian cancer, breast cancer, and prostate cancer. </li><li>Lower risk of Age-Related Macular Degeneration (AMD). According to a 2016 review published in <a href="https://www.hindawi.com/journals/omcl/2016/6819736/" target="_blank" rel="noopener">Oxidative Medicine and Cellular Longevity</a>, melatonin can counteract the oxidative stress on the eyes that may get worse with age, due to its antioxidant properties. They note one study where participants with AMD took three milligrams of melatonin nightly for three months. After the three months, their vision remained stable. </li></ul><h2>Insider's takeaway</h2>Melatonin is a key hormone that helps regulate your sleep cycle. If you're having trouble falling asleep, consult your doctor before you start taking melatonin supplements, as you can develop an individualized plan for dosage and safety. <a data-type="5f08c0d11918243b726ff7a3">25 science-backed tips for how to sleep better</a><a data-type="5f04eb734dca6861291f6ce3">6 harmful effects of lack of sleep - and why it's unhealthy</a><a data-type="5ee8c0be3ad861746324ec98">The best sleeping positions that experts recommend for back pain, acid reflux, and more</a><a data-type="5ef26c853ad861216f44cc75">4 ways alcohol negatively impacts the quality of your sleep</a>

How melatonin controls your sleep cycle - and whether you should take melatonin supplements to sleep better

<ul class="summary-list"><li><keyword id="159997" type="PERSON" weightage="60" keywordseo="Melatonin">Melatonin</keyword> is a hormone that naturally occurs in the body and regulates the sleep-wake cycle.</li><li>If you are taking melatonin supplements, start by taking .5 to one milligram about two hours before bedtime.</li><li>Some ways to increase your natural melatonin production are avoiding bright lights before bed, creating a drop in body temperature, or eating foods like milk or grapes which contain melatonin.</li><li>This article <a href="https://www.insider.com/insider-medical-review-board" target="_blank" rel="noopener">was medically reviewed</a> by <a href="https://keck.usc.edu/faculty-search/rajkumar-dasgupta/" target="_blank" rel="noopener">Raj Dasgupta</a> MD, FACP, FCCP, FAASM, Assistant Professor of Clinical Medicine with the Division of Pulmonary, Critical Care &amp; <keyword id="6372996" type="UNKNOWN" weightage="60" keywordseo="sleep">Sleep</keyword> Medicine University at Southern California (USC). </li></ul>There's a reason we go to bed at night when it's dark and wake up in the morning when the sun's out, and it's not just because society says so. Our sleep-wake cycle — when we feel sleepy, and when we feel wakeful — is a part of our natural circadian rhythm, which is regulated by the body's internal clock. Melatonin is a hormone naturally produced in the body that plays a crucial role in the circadian rhythm and our ability to fall asleep. Here's what you should know about melatonin, melatonin sleep supplements, and whether or not it can help you get a better night's rest. <h2>Melatonin is a hormone that naturally occurs in the body</h2>"Melatonin is a hormone that is made by the pineal gland in response to cues and signals coming from the hypothalamus, the part of the brain that has what we call the central clock," says <a href="https://www.faculty.uci.edu/profile.cfm?faculty_id=5402" target="_blank" rel="noopener">Paolo Sassone-Corsi Ph.D.</a>, Director, Center for Epigenetics and Metabolism at University of California, Irvine. The cues telling the brain to produce (or not produce) melatonin are light and darkness.A tiny gland in the brain called the pineal gland produces melatonin at high levels every evening in response to darkness, helping the body get ready for sleep. Melatonin levels drop significantly in the early morning hours, and the pineal gland is relatively inactive during the day, until darkness comes and the cycle repeats. According to Sassone-Corsi, melatonin has been identified as the key hormone regulating the sleep-wake cycle.A person's natural circadian rhythm along with light and darkness are the main factors that affect natural melatonin production.Production of the sleep hormone can be affected if the person experiences a disruption to their circadian rhythm, such as travelling to different time zones or working non-traditional hours. A 2017 study published in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5862149/" target="_blank" rel="noopener">Biological Research for Nursing</a> found that compared to traditional daytime workers, those on the night shift produced 33.8% less melatonin. The amount of artificial light you look at, particularly blue light emitted from electronics, is also tied to the amount of melatonin you produce. A 2017 study published in <a href="https://www.ncbi.nlm.nih.gov/pubmed/28548897" target="_blank" rel="noopener">Chronobiology International</a> concluded blue light before bedtime is linked to suppression of melatonin production and reduced quality of sleep. This is due to blue light's <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6280115/" target="_blank" rel="noopener">short wavelengths</a>.If you're looking to increase your natural melatonin production, here are some things you can do.<h2>How to naturally increase melatonin production</h2><ul><li>Avoid light exposure at night: Stop using your blue light emitting devices<a href="https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side" target="_blank" rel="noopener"> two to three hours before bed</a> if possible. Otherwise, consider getting blue light blocking glasses that can counteract the effect. Room lights should also be dimmed or turned off to kick melatonin production into gear.</li><li>Create a drop in body temperature: One of the most effective ways to amplify melatonin production is to cause a change in core body temperature, according to <a href="https://www.uclahealth.org/alon-avidan" target="_blank" rel="noopener">Alon Y. Avidan, MD, MPH,</a> Professor and Vice Chair in the Department of Neurology at the David Geffen School of Medicine at UCLA, and Director of the UCLA Sleep Disorders Center. "If someone gets out of the shower or a hot bath, that drop of temperature from the bath to the room's temperature is allowing for a more robust melatonin release, he says. Similarly, turning the heat down in your bedroom to fall asleep in a cooler environment can do the trick, too.</li><li>Eat foods containing melatonin: Melatonin has been discovered in many foods. A 2017 study published in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/" target="_blank" rel="noopener">Nutrients</a> reported detectable levels of melatonin in milk, some fruits (grapes, cherries, and strawberries), seeds, legumes, and nuts (pistachios appear to have the highest levels of melatonin than other nuts).</li></ul><h2>Melatonin supplements are used to promote sleep </h2>Melatonin supplements are a more natural way to promote sleep, as opposed to taking hypnotics such as Ambien or benzodiazepines like Klonopin. According to Avidan, melatonin supplements promote sleep by raising your melatonin levels as the hormone enters your bloodstream, blocking the "alerting effect" of the circadian clock. Prescription sleeping pills work completely differently by binding to receptors in the brain that promote sedation. In general, research surrounding the effectiveness of melatonin for sleep has been promising. A 2013 meta analysis published in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3656905/" target="_blank" rel="noopener">PLOS One</a> determined that among 19 studies and 1683 subjects, participants taking melatonin rather than a placebo fell asleep about seven minutes faster and slept for about 8 minutes longer. More recently, a 2017 review in <a href="https://www.tandfonline.com/doi/full/10.1080/01616412.2017.1315864" target="_blank" rel="noopener">Neurological Research</a> also concluded that melatonin supplements can help people fall asleep faster as well as improve quality of sleep. While plenty of research has been conducted on melatonin, there are still a lot of unknowns when it comes to the effectiveness, dosing, and safety of melatonin. According to Avidan, there's no universal dose of melatonin that will be effective for everybody — and not everybody will feel the effect of melatonin. If melatonin doesn't help you fall asleep, it's possible you need a higher dose, or, that your sleep troubles are caused by something else. <h2>How to take melatonin</h2>Dosing varies depending on the person. A low dose of melatonin is considered .5 milligrams to one milligram, which Avidan says can be enough to adjust somebody's circadian pattern in the case of situations like jet lag or daylight savings.If someone is really struggling to fall asleep, they might need to move up to a three milligram dose, which can be considered the "hypnotic dose." Certain conditions may call for even higher doses. "High doses between five to 15 milligrams are available for people who have a certain parasomnia – an abnormal behavioral activity that occurs during sleep, for example, sleepwalking," Avidan says. However, a dose of five milligrams or more should not be taken without approval from your doctor. As far as when you should be taking it, be sure to take a melatonin supplement about two hours before your desired bedtime. Since melatonin affects circadian rhythms, it is important to avoid taking it too late at night. For example, taking melatonin at 3am after tossing and turning could throw off your sleep schedule and affect your rest for the remainder of the week. Just remember that melatonin is most effective when combined with a regular bedtime schedule and good sleep hygiene. It is impossible to overdose on melatonin since toxic levels of melatonin [that put life at risk] have never been registered," says <a href="https://www.researchgate.net/profile/Lorenzo_Franceschetti" target="_blank" rel="noopener">Lorenzo Franceschetti M.D.</a>, a researcher at the University of Milan, who has conducted extensive studies on melatonin. He says unpleasant side effects can occur when taking high doses of melatonin, but that's about the extent of it. Possible common <a href="https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874" target="_blank" rel="noopener">side effects of melatonin</a> include nausea, dizziness, and headaches. Taking too much can also result in next day drowsiness or a disruption in your circadian rhythm. However, both Avidan and Sassone-Corsi say we don't have enough concrete evidence to say what dose is unsafe, or what particular groups of people melatonin may be unsafe for. For example, we don't have sufficient evidence surrounding taking <a href="https://www.insider.com/is-melatonin-safe-during-pregnancy" target="_blank" rel="noopener">melatonin during pregnancy</a> to say if it's safe or not. "We don't know enough yet. I will not say that it's dangerous, but I would use some caution," Sassone-Corsi says. It is possible for melatonin to interact with prescription drugs, so if you take any medications, be sure to check with your doctor to make sure the supplement is safe for you. Something else to keep in mind is the fact that the FDA doesn't regulate melatonin, since it's a supplement and not a drug. This means that the supplements you're taking might not be the dosage you think. According to Avidan, a lot of doses are inconsistent with what the bottle says.The people who would benefit the most from taking melatonin, according to Avidan are<ul><li>People dealing with jet lag</li><li>Alzheimer's or dementia patient's dealing with insomnia due to neurodegeneration </li><li>People with parasomnia (abnormal sleep behaviors REM movement disorder, for example)</li><li>People with delayed sleep phase syndrome (DSPS) – which usually occurs in preteens and teens going through puberty</li></ul><h2>Other <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> benefits of melatonin</h2>As more research is conducted surrounding melatonin, scientists are finding more uses for melatonin – and they aren't just surrounding sleep. "Regarding health conditions, melatonin can be called a 'Swiss army knife' since it can impact every cell of the human body," Franceschetti says. However, it is important to note that these uses are very experimental and, especially as a treatment for dementia or as an anti-inflammatory agent, melatonin has not been used in clinical practice.In a 2017 study that he co-authored, published in the <a href="https://www.hindawi.com/journals/ije/2017/1835195/#conclusion" target="_blank" rel="noopener">International Journal of Endocrinology</a>, Franceschetti and his team concluded melatonin can act as an anti-inflammatory and an antioxidant, protecting cells from damage and death. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310837/" target="_blank" rel="noopener">Free radicals</a> (atoms or molecules that are highly reactive) can cause cellular death and lead to various health conditions, and antioxidants can prevent it – and that's where melatonin comes in. "Because of the ability to neutralize radicals, melatonin can defer age-related dysfunction of several organs, such as the heart, for example," Franceschetti says. Some other possible uses for melatonin are:Endometriosis pain relief: People who suffer from endometriosis, a uterine disorder that causes chronic pelvic pain, can get relief with melatonin due to its anti-inflammatory effects. A 2013 study published in <a href="https://www.sciencedirect.com/science/article/abs/pii/S030439591300081X" target="_blank" rel="noopener">Pain</a> found that 10 milligrams of melatonin was more effective than a placebo in reducing daily pain by 39.80%, and were less likely to use other pain relievers. IBS treatment: Since the gut has melatonin receptors, research has been conducted to see if melatonin can help stomach conditions, such as IBS, and the findings are promising. A 2014 review published in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3949259/" target="_blank" rel="noopener">World Journal of Gastroenterology</a> concluded that those who took melatonin versus placebo in various studies did experience some relief from abdominal pain, and that the anti inflammatory properties can reduce intestinal inflammation. Reduce cancer risk: Sassone-Corsi says melatonin can possibly act as an anti-tumor agent and may prevent certain types of cancer, though there's not enough research to say for sure. However, a 2018 review published in the<a href="https://www.hindawi.com/journals/ije/2018/3271948/" target="_blank" rel="noopener"> International Journal of Endocrinology</a> said that upon analysis of multiple studies in humans and rats, melatonin seems to have anti-tumor effects in hormone dependent cancers: ovarian cancer, breast cancer, and prostate cancer. Lower risk of Age-Related Macular Degeneration (AMD): According to a 2016 review published in <a href="https://www.hindawi.com/journals/omcl/2016/6819736/" target="_blank" rel="noopener">Oxidative Medicine and Cellular Longevity</a>, melatonin can counteract the oxidative stress on the eyes that may get worse with age, due to its antioxidant properties. They note one study where participants with AMD took three milligrams of melatonin nightly for three months. After the three months, their vision remained stable. It's an exciting time in science where we are learning a lot more necessary information about melatonin and its uses. Hopefully, more research will continue to be conducted to get some concrete answers regarding long term safety and effectiveness of melatonin supplements. If you're having trouble falling asleep, consult your doctor before you buy melatonin supplements and start taking them. But once you get the green light, it could be lights-out and sweet dreams.<h1>Related <a href="https://www.insider.com/category/health-explainers" target="_blank" rel="noopener">health explainers</a>:</h1><ul><li><a href="https://www.insider.com/is-too-much-sleep-bad" target="_blank" rel="noopener">Is too much sleep bad? How oversleeping could signal something is wrong</a></li><li><a href="https://www.insider.com/can-lack-of-sleep-cause-heart-disease" target="_blank" rel="noopener">A consistent lack of sleep can potentially cause heart disease</a></li><li><a href="https://www.insider.com/what-temperature-kills-germs" target="_blank" rel="noopener">What temperature kills germs? 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How melatonin can make you sleep better: what it is, how much to take, and the health benefits

Dave Lutz at JonesTrading has the top topics about which traders are talking about today:
Good Morning, and welcome to Expiry Friday! Dovish tailwinds are propelling the market higher, as BoE's chief economist (usually hawkish) said overnight - "interest rates could stay low for longer," reinforcing dovish momentum from Fed's Bullard comments yesterday. US Futures are up ~1%, led by a 1.4% pop in Nasdaq, despite weaker results from GOOG and AMD weighing. Most of the upside coming from AAPL and Biotechs, along with Semis like QLGC and XLNX. EU markets are responding well in heavy volume, with the DAX up 1% but off the best levels of the morning. The FTSE is lagging a bit as Industrials under some pressure there, but GE's earnings may provide tailwinds for US counterparts today. Russia's Micex is up 2% as Putin and Poroshenko are due to meet in Milan today. Was a mixed sea in Asia, as China's stocks fell on speculation a much-anticipated trading link between Hong Kong and Shanghai will be delayed, while the Nikkei finishes worst week in 6mos by losing 1.4%. Tech Heavy Taiwan fell 1.4%, while Aussie finishes with its biggest weekly gain in two months.
The US 10YY is testing 2.2% this AM, up 8bp from overnight lows as stress comes off from European buying. PIIGS yields have all reversed lower, led by a 75bp reversal in Greek paper, helping the EU fins leap almost 3%. The DXY is slightly weaker, losing ground against Euro, but gaining on Yen. The energy complex is acting well, with WTI and Brent up 1.2%+ despite WSJ reporting that Gulf nations including Saudi Arabia, Kuwait and the United Arab Emirates plan to oppose any cut to OPEC's oil-production ceiling at next month's meeting. Despite the global enthusiasm, Industrial metals remain under pressure, while Corn and Soy are acting great this week. Before the open, Fed's Yellen Speaks at Boston Fed Conference on Inequality at 8:30. This is her last scheduled speaking event until the FOMC meeting - We get Michigan Confidence at 9:55, At 10 we get Housing Starts, there is NO PMO at 11 - at 1pm we get the Baker Hughes Rig Count, and after the close a Possible Moody's update on Spain &amp; Norway.

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