As a high-performance psychologist, Michael Gervais, Ph.D. works in the trenches of high-stakes environments, where there is no luxury for mistakes, hesitation or failure to respond. He works individually and with groups of high-profile people from every major sport, Olympians, Fortune 100 CEOs, as well as internationally acclaimed artists and musicians.
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You’ve heard of ASMR, but what exactly is it? To understand it, imagine watching a video of a woman sitting in front of a microphone in a nondescript room. Her voice, a deliberate whisper, cuts the stark silence. She leans close to her mic so you can hear every consonant pop. Then maybe she picks up a hair brush and drums her fingernails against the back of it. Or caresses the mic with a makeup brush. Or snips the air with a pair of barber’s scissors, all while narrating her actions in that same hushed voice. Some of us would watch this seemingly peculiar series of events unfold on screen with bafflement. But for those who experience Autonomous Sensory Meridian Response (ASMR as it’s more commonly known), watching and listening to these mundane events can be quite literally mind-blowing.
ASMR is a pleasurable tingling sensation that some people get in the crown of their head that spreads to the neck and back, kind of like a chill, when they’re exposed to certain triggers. It’s a pleasant experience that’s even sometimes referred to as “brain orgasms.” People with ASMR say it helps reduce anxiety and depression and promote sleep.
Related: This Fractal Video Will Lower Your Stress by 60% in a Matter of Seconds
Experts think physiological mechanisms behind this sensation is rooted in the Default Mode Network (DMN), which is the neural network that connects different regions of the brain.
One study that used an fMRI to study the brains of both people with ASMR and a matched control group without ASMR found that the DMN of people with ASMR deviates in two ways. First, the DMN of participants who experienced ASMR showed less functional connectivity between the frontal, attentional, and sensory regions of the brain than participants in the control group. This may indicate that people who experience ASMR have a harder time inhibiting their sensory-emotional experiences, making them susceptible to triggers that their peers are not. At the same time, the researchers found that people with ASMR also appeared to have increased connectivity between areas in the occipital, frontal, and temporal cortex. This implies that people with ASMR may have a more intense emotional response to to different sensory stimuli.[ref url=”https://www.tandfonline.com/doi/full/10.1080/17470919.2016.1188851?scroll=top&needAccess=true&-)”] However, keep in mind that this study looked at the subjects brains at rest — and not in response to ASMR videos.
While the link isn’t totally understood yet, ASMR seems to be associated with certain personality traits. Participants who reported more intense ASMR experiences scored higher on traits including openness-to-experience, conscientiousness, extroversion, agreeableness, and neuroticism.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5322228/”] ASMR also has some similarities with synaesthesia (where people perceive things like letters and numbers with a specific color) and misophonia (an aversion or sensitivity to certain sounds, like chewing).
If you peruse YouTube for ASMR videos, the first thing you’ll notice is there are a lot of them (nearly 84 million and counting!). The second thing you’ll notice is some common themes. People speaking in soft voices, crisp sounds (think: paper rustling, slime squishing, or a match striking), and repetitive noises are in heavy rotation. According to one study, the videos that triggered the most intense ASMR experiences involved whispering, haircut stimulation, tapping, scratching, and watching someone touch another person’s hair.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5322228/”] Also up there: watching someone draw, paint, or apply makeup or nail polish to someone else. And many of the most popular ASMR videos combine a variety of ASMR triggers into one segment — and some ASMR YouTubers even take audience requests.
If you check out the comments of an ASMR video or scroll through the ASMR subreddit, you’ll see plenty of anecdotal evidence that ASMR is a positive experience that goes beyond tingling. One survey found that 98 percent of people use ASMR to relax, 82 percent used it to help them sleep, and 70 percent use it to deal with stress.
Related: Mood-Boosting Supplements for Depression, Anxiety & Stress
And research backs these perceived benefits. A study conducted earlier this year found that among people who experience ASMR, ASMR videos triggered a positive self-reported emotional response and a positive physiological response. ASMR videos were associated with an increased level of excitement, calmness, and sense of connectedness and a decreased level of stress and sadness. Physiologically, participants showed a decreased heart-rate and increased skin conductance in response to ASMR videos, which indicate reduced stress and increased excitement, respectively. And let’s get this out of the way: ASMR is not typically sexual. Though ASMR videos excited participants in the study, they did not sexually arouse them.[ref url=”https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0196645″] (Another study found that 5 percent of people used ASMR for sexual stimulation.[ref url=”https://peerj.com/articles/851/”])
So what about the viewers who claim ASMR helps with depression, anxiety, and other more serious issues? Some research indicates that ASMR may help not only boost mood, but also alleviate chronic pain.
In the study ASMR viewers completed a questionnaire about the benefits they reap from ASMR videos. Eighty percent of subjects said ASMR had a positive effect on their moods, with people experiencing the most severe depression reporting the greatest mood-boosting benefits.
Thirty-eight participants reported that ASMR videos improved their chronic pain symptoms.[ref url=”https://peerj.com/articles/851/”] ASMR’s subjective nature makes it difficult to research, and it’s a relatively new area of study, but based on early findings, researchers do think it potentially has several therapeutic benefits.
Read Next: How To Hack Your Happiness
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Branched-chain amino acids (BCAAs) have been a staple supplement of bodybuilders and athletes since the 1980s. BCAAs contain the three musketeers of muscle-building amino acids: leucine, isoleucine, and valine. Amino acids are the building blocks of proteins, and these three help your muscles repair faster and encourage recovery after a tough workout. Plenty of people swear by BCAAs — but are they really necessary?
In some cases, no. Odds are a lot of folks aren’t getting much benefit from BCAAs. But if you use them properly, BCAAs can be your best friend when it comes to gaining muscle and recovering like a pro. They’re especially good in conjunction with fasting — either intermittent fasting or protein fasting — and can be a great supplement for anti-inflammatory low-protein diets.
Let’s take a look at how you can use BCAAs to build more muscle and recover faster, as well as when you can skip the BCAAs.
Download the Bulletproof Exercise Roadmap now for the best workouts for your body and brain
BCAAs contain leucine, isoleucine, and valine, the three main amino acids that your body uses to repair muscle. After a tough workout, your muscles are torn up and in need of repair. They build back stronger and you put on muscle — as long as you have plenty of those three special amino acids.
There’s good evidence that BCAAs increase protein synthesis (muscle building) and speed up recovery after a workout[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5461297/”][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/18974721″]. However, if you’re eating complete protein (meat, fish, whey, etc.) before or after a workout, you’ll already get plenty of BCAAs. In that case, taking more in supplemental form is probably unnecessary, unless you’re running a marathon or doing a crazy two-hour CrossFit workout.
So if you have a good pre- or post-workout meal with a complete protein, BCAAs aren’t particularly helpful. Everything your muscles need is already in that grass-fed steak or wild-caught salmon.
Learn more here about the best pre- and post-workout meals to fuel your sweat session
That said, BCAAs have several useful applications. Here are some situations where BCAAs can help you build or preserve muscle.
BCAAs and intermittent fasting are a match made in heaven, especially if you work out in a fasted state.
Fasted workouts are great for you. Working out during a fast can burn up to 20 percent more fat (yes, you read that right)[ref url=”https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/breakfast-and-exercise-contingently-affect-postprandial-metabolism-and-energy-balance-in-physically-active-males/9DAC8DE59DEEF7926E81FF2BB2C5B7EB”][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/27609363″], and fasting can help you build more muscle, too (here’s a breakdown of why).
The risk with fasting is that if you do an intense workout and then don’t eat, your muscles won’t have the right amino acids to rebuild. This is where BCAAs are great. Take 5 grams of BCAAs right after your workout — they won’t break your fast, and they’ll give your muscles the exact building blocks they need for repair. You get the best of both fasted and fed workouts.
Learn more here about intermittent fasting with this handy beginners’ guide
There are surprising benefits to occasionally skipping protein for a day. Passing on protein for 24 hours is a great way to decrease inflammation and kickstart fat loss, and eating a lower-protein diet in general (about 15-20% of your daily calories) decreases oxidative stress, which slows down aging.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/29208058″]
But like with intermittent fasting, low-protein diets and protein fasting days put you at risk for breaking down muscle — and again, BCAAs can come to the rescue. Five grams of BCAAs, taken once in the morning and once at night, will keep your muscles well-fed while giving you the full benefits of foregoing protein.
If you haven’t tried protein fasting, it’s worth your time to give it a shot. It’s one of the most underused (and most powerful) biohacks for inflammation. Here’s a full Bulletproof Protein Fasting protocol to get you started. Don’t forget your BCAAs while doing it.
BCAAs are also essential fuel for your immune system. Immune cells use BCAAs as building blocks for immune-boosting proteins.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/1054611″] That means if you’re sick, stressed, or recovering from something like a surgery, BCAAs can help you fight off illness. Supplementing with BCAAs also helps you get rid of infections or illnesses faster.[ref url=”https://academic.oup.com/jn/article/136/1/288S/4664141″] A good dose is 5-10 grams a day, taken with food or without.
Bodybuilding supplements tend to be loaded with artificial colors and sweeteners. BCAAs are particularly prone to artificial sweetening because they’re incredibly bitter in their pure form. They also often have fillers to help them dissolve into water (they’re not water-soluble on their own).
When you’re choosing a BCAA supplement, check the label to make sure it’s sweetened with stevia, monk fruit, or another Bulletproof-approved sweetener. Stay away from the big three artificial sweeteners. These are sucralose, acesulfame potassium (ace-K), and aspartame. Pass on artificial colors and flavors as well.
Even if you’re an exercise pro, freshen up your exercise routine with these four workouts to build muscle, lose weight, and boost energy.
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At 41 years old, Joseph Maroon was a highly accomplished neurosurgeon. He was chief of surgery at a prestigious hospital, he had money, he was healthy, he was helping people — he’d achieved his biggest personal and professional goals.
That all changed overnight. In his Bulletproof Radio Podcast episode [iTunes], Maroon describes the biggest downward spiral of his life.
“One day, my father died,” Maroon explains. “My family broke up. I was doing brain surgery in the hospital one week. The next week I literally did not have the ability or strength or resilience to continue.”
One year later, he was working at a truck stop. He had gained weight to the point where he had trouble breathing. He had lost friends and colleagues. He was so depressed that most days he struggled to get out of bed.
Maroon’s fall from grace taught him perhaps the most valuable lesson he’s ever learned: how to climb out of suffering and beat depression, step-by-step, until you’re exceptionally strong.
Related: How to Fight Depression Without Medication
Today, Maroon is one of the most celebrated neurosurgeons in the world. He’s also an advocate for changing the way society views depression. He believes that, in the majority of cases, you can work your way out of depression and create happiness and stability in your life.
Fighting depression is not easy — pulling yourself out of darkness requires extraordinary strength — but in the process, you can build a depth of resilience you may not have thought possible. You’re capable of far more than you think. Here’s how to take depression into your own hands.
First, though, a quick disclaimer: this article is not suggesting you get off antidepressants or any other medication. Doing so without a doctor’s supervision can be disastrous. Incorporate these tools into your life to beat depression, and if you feel you can, talk to your doctor about gradually tapering off your medication.
Related: Is there a Connection Between Brain Health and Depression?
After his father died, Maroon spiraled to the point where he was too depressed to get out of bed. Exercise is what saved him and helped him beat depression.
“[A friend] called me one day and said, ‘Hey Joe, let’s go for a run,’” Maroon recalls. “We went to the high school track in Wheeling, West Virginia. I made it around four times and said, ‘Never again. I’m exhausted.’ But that was the first night I slept in probably three or four months.
“A light bulb went off. The next day I went down to the track and did a mile and a quarter. Then a mile and a half, then two, then five.”
Today, at 79 years old, Maroon does Ironman Triathlons — a 2.4-mile swim, 112-mile bike ride, and a full 26.2-mile marathon, all back-to-back. Exercise was the first thing that helped him start to work his way out of depression, and he’s made it a staple of his life ever since.
Lots of research backs up Maroon’s experience. Consistent exercise is as effective as an antidepressant at treating depression, and long-term, exercise is more effective than medication at preventing relapse into depression[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/11020092″][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3448908/”].
Related: If You’re Depressed, These Workouts Can Help
Exercise relieves depression in the short-term, too. A single workout rewires your brain for happiness and relaxation. Exercise releases feel-good endorphins (the same chemicals responsible for a “runner’s high”) that immediately lift your mood and create a feeling of calm euphoria[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632802/”][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/6091217″]. Working out also immediately increases serotonin, the target of antidepressants, and can rapidly lift the cloud of depression[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/”]. Finally, exercise increases norepinephrine, which increases your ability to deal with stress[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/24032709″]. In rodents, increasing norepinephrine reverses learned helplessness (the idea that you’re stuck in a bad situation and have no hope of getting out of it)[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/8255916/”].
And research aside, exercise gives you a sense of accomplishment. It’s tangible proof that you can overcome a challenge and become physically and mentally stronger, day by day.
It can be tremendously difficult to start working out when you’re depressed. Do it anyway, even if it’s the only thing you do all day, and you only run two blocks and head back.
Related: Mood-boosting supplements for depression, anxiety and stress
Depression often messes with your sleep schedule. About 75 percent of depressed people have insomnia, and about 40 percent have hypersomnia (sleeping for many hours a day and still feeling tired)[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181883/”].
Waking up at different times every day confuses your biology. It stops producing hormones and brain chemicals at the right daily intervals, which can lead to further depression[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630972/”].
Getting your body on a structured sleep schedule can make a bigger difference than you might think. One of the most effective non-pharmacological treatments to beat depression is getting patients on a consistent sleep-wake cycle[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181887/”]. Waking up at a set time is more important than going to bed at a set time.
You don’t have to wake up early if it doesn’t feel right to you. Just pick a time and stick to it, whether it’s 6 AM or 10 AM. The first couple days will be a real challenge. You’ll probably wake up feeling groggy, especially if you’re dealing with insomnia, and you may be exhausted throughout the day. But if you can just set an alarm and get out of bed when it goes off, you can cause major shifts in your body that gear you toward happiness and stability.
Pro tip: if you really struggle with getting up when your alarm goes off, buy an old-fashioned alarm clock, set it, and put it in the bathroom. That way you can’t stay in bed and hit the snooze button.
Don’t underestimate the power of routine when you’re depressed. Get on a steady sleep schedule and add some structure to your day.
Related: The Best Sleep Supplements: Fall Asleep Fast with Biochemistry
Before you skip this section: mindfulness doesn’t have to be religion, and you don’t have to believe in anything metaphysical (although you certainly can).
For Maroon, it was Buddhism that gave him perspective on his depression.
“I thought of quitting life and had self-destructive thoughts. I was in a very, very bad, dark place…[For me], the most important thing is Buddhist awareness, mindfulness, having insight into where you are on a daily basis.”
Buddhism’s central tenet is that life is suffering. If you think about it for a moment, it’s pretty evident that the Buddhists were spot-on: life is painful and difficult, and it doesn’t get easier. When you’re depressed, that pain can feel overwhelming. It’s easy to fall into a victim’s mindset and lament all the bad things in your life. It’s also tempting to wish for things to be easier.
For Buddhists, the response is mindfulness: sitting with the pain of existence until it’s no longer overwhelming. Mindfulness works; Buddhist monks are consistently happier than the average person, and are able to cope with stress far better, too[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21391415″]. This is despite the fact that monks live a brutally spartan life. They eat very little, have almost no stimulation in their lives, wake up at 4 AM every morning, often have inadequate housing and minimal protection from the elements, and so on.
Life isn’t going to be easy, but you can make yourself strong enough to handle the suffering it brings you. We’re not suggesting you make your life as austere as a Buddhist monk’s. Instead, try a simple mindfulness meditation, where you focus on your breath going in and out for 5-10 minutes. Your mind will likely bring up all kinds of restlessness and horrible thoughts. Let them be, be patient with yourself, and stay focused on your breath. Every time you sit with your challenges — observing them instead of judging them — you’ll increase your capacity to deal with hardship.
Get started with this 30-day meditation challenge. It includes both guided and unguided meditations that will bring you into the present moment and make you stronger.
Maroon’s final tool for overcoming depression is work.
Set a goal for yourself and work hard toward it. If you’re so depressed that you can’t get out of bed, make your goal getting out of bed and going for a walk or run.
If going to a coffee shop gives you overwhelming anxiety, make your goal to go to that shop and order a coffee every morning, until you can handle that anxiety without letting it take you over.
There are two things that happen when you set goals. The first is that you voluntarily face challenges in your life, which changes the dynamic from being a victim of difficult things to being someone who overcomes them. Research on people with phobias (irrational terror in response to things or situations) shows that the best way to overcome a phobia is to gradually expose yourself to it. Brain scans show that the terror doesn’t decrease; the person’s ability to handle the terror increases[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3384187/”].
In other words, when you face challenges in your life, the challenges don’t get easier. You get stronger, to the point where you can handle them. This is where the second benefit of goals comes in. Setting a goal and achieving it means overcoming obstacles between you and that goal. Learn more here about how to set goals and actually achieve them.
Overcoming things infuses your life with a deep sense of meaning[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3149846/”]. Working hard to overcome challenges makes people happier in a way that lasts, and builds permanent resilience to future challenges[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3132556/”]. You also show yourself that you’re capable of more than you thought, which increases self-worth and is one of the leading ways to combat depression long-term[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/11488379″].
Basically, beating depression will be hard. It’ll be a battle, and anyone who tells you otherwise isn’t being straightforward with you. But you can do it. If you’re depressed right now, push yourself to do something challenging, no matter how small, and build from there. You’ll find that you’re a lot stronger than you thought.
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Wouldn’t it be great if you could pop a pill for better sleep? A pill that’s non-habit-forming, doesn’t require a prescription, and doesn’t make you do strange things like eat in your sleep? Well, maybe you can. While more satisfying zzz’s in pill form sounds too good to be true, there’s promising evidence that melatonin, the naturally occurring hormone in our bodies, can be harnessed as a supplement for better sleep.
Melatonin is a multitasking hormone produced by the brain’s pinecone-shaped pineal gland.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/”] Melatonin plays several roles in the body, including helping to regulate blood pressure, boost immune function, and manage cortisol levels.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325257/”][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775223/”] But melatonin is probably best known for its soporific powers. Chief among its responsibilities is regulating the body’s circadian rhythm so it knows when to rest and when to wake up. That’s why melatonin is often referred to as the body’s sleep hormone.
Melatonin is controlled by light and darkness. When we’re awake and the sun’s out, we don’t produce any melatonin. But at night, the onset of darkness signals to our pineal gland to release melatonin into the bloodstream. Your melatonin levels begin to increase about two hours before you go to bed, typically around 9 p.m., and peak about five hours later. As melatonin levels rise throughout our body — it’s found in a variety of our organs, including our eyes, bones, ovaries/testes and gut — our body knows it’s time to drift off to Slumber Town.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/”][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3676828/”]
Related: Blue Light Is Messing With Your Sleep. Here’s How to Fix It
Humans aren’t the only organism that produces melatonin. It’s also found in meat (eggs and fish are particularly high in melatonin compared to other animal products)[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/”] as well as leaves and seeds, in which it protects plants from oxidative and environmental stress. As a result, many plants are a good source of melatonin. But melatonin is also extracted from these leaves and seeds and conveniently packed into melatonin supplements, for all of your sleep-hacking needs.[ref url=”https://febs.onlinelibrary.wiley.com/doi/full/10.1111/j.1742-4658.2006.05322.x”]
Melatonin supplements are used to treat a variety of sleep and circadian rhythm disorders, ranging from insomnia to jet lag. It also makes sleep more efficient and helps people fall asleep faster. Melatonin supplements work the same as the melatonin we naturally produce works. Ingested melatonin simply adds to our melatonin levels, so people who are melatonin-deficient will likely experience the biggest benefit from supplementing with melatonin. And according to research, there’s no need to worry that supplements will interfere with your body’s ability to produce melatonin on its own.
To get the most out of melatonin supplements, take them one to two hours before you hit the sack.[ref url=”https://febs.onlinelibrary.wiley.com/doi/full/10.1111/j.1742-4658.2006.05322.x”][ref url=”https://www.tandfonline.com/doi/full/10.1080/01616412.2017.1315864″][ref url=”https://journals.sagepub.com/doi/pdf/10.1177/0748730403256796″] You’ll see melatonin recommended in a range of doses, starting at around 0.5 milligrams up to 10 milligrams for people with sleep disorders, with the most common dosage being around 3 milligrams. But even this is probably way more than you need. You’re better off basing your melatonin intake on increments that mirror how much melatonin our bodies produce at night. According to clinical studies, the optimal dose is 0.3 milligrams, which is the amount of plant-sourced melatonin you’ll find in one dose of Bulletproof’s Sleep Mode supplements. Sleep Mode is also formulated with other synergistic snooze-boosters, including L-ornithine, a stress-relieving adaptogenic amino acid, and MCT oil, which gives your body the energy it needs while at rest. These ingredients work together to help you fall asleep faster, without the morning grogginess.
Related: The Best Sleep Supplements That Actually Work
Overall, the side effects of melatonin are pretty toothless. Unlike other sleep aids, like benzodiazepines and z-drugs (think: Ambien and Lunesta), melatonin does not cause dependence or withdrawal symptoms.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/”] The most commonly reported melatonin side effect is daytime drowsiness. Other melatonin side effects include nausea, headache, and dizziness.[ref url=”https://journals.sagepub.com/doi/pdf/10.1177/074873049701200627″] If course, if you’re taking other medications, you should check with your physician before popping a melatonin. It has been known to interact with some antidepressants, blood pressure medications, sedatives, antibiotics, and antihistamines.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2014953/”][ref url=”https://www.poison.org/articles/2015-sep/melatonin”][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5263083/”]
And lest you think melatonin supplements are a family affair, it’s worth noting that though melatonin supplements has overwhelmingly been deemed safe for adults, it has not yet been approved for kids or teens.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3380753/”]
Even though the overwhelming verdict is that melatonin is safe, you can have too much of a good thing. Overdosing on melatonin has not been shown to be fatal, but it can produce the aforementioned side effects, like dizziness and grogginess. In one known case, after taking 24 milligrams of melatonin (that’s eight times more than the standard dose and 80 times more than Bulletproof’s recommended dosage), a man became lethargic and disoriented, but returned to normal and did not continue to have issues once he lowered his dosage.
In addition, large doses could potentially cause amenorrhea (skipped periods) in women, due to it suppressing gonadotropin-releasing hormones, but if you can easily remedy this side effect by simply stopping your melatonin supplements.[ref url=”https://febs.onlinelibrary.wiley.com/doi/full/10.1111/j.1742-4658.2006.05322.x”]
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