What Is Melatonin?
Melatonin is a hormone produced within the human body that exists as part of a healthy sleep cycle. The brain’s pineal gland is responsible for the production of melatonin. As melatonin levels rise, the body is signaled that it is becoming time to sleep. Levels increase with darkness which is why we become sleepier at night. This natural indicator helps to reduce energy and transition you into a calmer sleep-ready state. How much melatonin experienced is tied to several factors. The body’s circadian rhythm is one factor. Others include the amount of light exposure and absorption of melatonin from certain foods. Melatonin can be artificially increased using supplements that can be taken by mouth or intravenously. These supplements are sometimes recommended by physicians for a number of problems affecting quality of sleep.
Natural or synthetic melatonin supplements come in many forms; pills, liquid, gummy form, chewable tablets, dissolvable tabs and more. Doses range and there are many personal aspects that affect what dose is right for you. Most of these sleep aids are available over-the-counter which has contributed to the growth in their popularity. It has replaced the use of sleep medications for many people searching for a more natural alternative. Melatonin supplements can offer up relief for short-term conditions affecting sleep. Jet lag, for example, is often combatted using melatonin supplements. Jet lag is a phrase used to describe the negative feelings of fatigue and physical issues in relation to flight across time zones. MIT published a study which was partially funded by the National Institutes of Health that points to many potential benefits.
Melatonin for Insomnia
Temporary insomnia may be helped by increasing melatonin levels. You can adjust your exposure to the light by adding blackout curtains to your bedroom and increasing the amount of light you are exposed to during the day. You can also try eating foods with melatonin. When opting for supplements, a trial period is necessary. The facts are, melatonin supplements won’t perform miracles. According to Sleep Medicine Reviews, they only add about 13 minutes of sleep to your overall sleep duration and barely help you get to sleep faster at all. Insomnia generally has more to do with factors outside of melatonin levels. Issues such as tossing and turning, comfort issues and active thinking at night won’t be impacted by melatonin use.
Reasons for Melatonin Supplementation
- Melatonin may help users overcome Jet Lag.
- Shift work disorder, caused by working different shifts from day to day, might be improved.
- Melatonin production is reduced as we age so the elderly may benefit.
- These can be used by people who are blind to help establish a sleep cycle.
- They might offer temporary relief for seasonal affective disorder and its symptoms.
How Fast Does Melatonin Work?
Melatonin is continuously being studied for its medical uses. There have been many studies that have concluded findings on how effective it is at helping one fall asleep. These studies have concluded that taking melatonin may help initiate sleep between 4 and 12 minutes faster. It doesn’t seem to have much impact on the duration of sleep or sleep quality. So, melatonin isn’t really a very effective way to catch up on your sleep. It can, however, briefly help with a number of issues.
Does Melatonin Make You Sleepy?
As melatonin helps you fall asleep faster, it can make you drowsy or sleepy when taken. This groggy feeling can carry over into the next day too. However, there aren’t lasting results from adding melatonin supplements into your routine. Once you stop taking it, your regular sleep patterns will emerge again within one year. It isn’t likely a good option for those looking for a cure to sleep issues they face. Rather, it may help achieve fleeting results.
Tips for Safer Use of Melatonin
As with any medication or supplement, consult a doctor prior to taking Melatonin. It is not regulated by the FDA so its long-term effects and results have not been established. There could potentially be consequences to taking it that we just don’t know about at this time. In addition, consider the following for safety.
- Synthetic vs. Natural Melatonin – Natural melatonin may sound like the better choice, but it might not be the safest. This form of melatonin is derived from the pineal gland of animals. This makes it possible for the supplements to be contaminated with viruses.
- Health Conditions – Your doctor will be the best person to talk to in regards to how adding melatonin could affect your current medical conditions. Increased blood sugar levels might be experienced, increasing risk for sufferers of diabetes and blood pressure conditions.
- Trial Period – Just because something should work, doesn’t mean it will. Don’t continue taking it if it isn’t working.
- Pregnancy and Breastfeeding– Do not use melatonin. Even if you are considering getting pregnant, avoid it. Melatonin can make it more difficult to get pregnant and is possibly unsafe for use in pregnancy.
- Depression – Melatonin can increase symptoms of depression and is therefore not recommended for those with this condition.
- Dosing – When it comes to the dose of Melatonin, one size does NOT fit all. A person’s age, weight, reason for taking and other medical history should all be evaluated by a physician. This will help the doctor to determine the proper the dose.
- Interactions – Some drugs, sedatives for example, can have adverse reactions with Melatonin. Consult a doctor first if you currently take any medications.
