Melatonin is a hormone naturally produced by the pineal gland in the brain and found in other parts of the body, including the eyes, gut, and bone marrow. While it’s often known as the “sleep hormone,” melatonin doesn’t force sleep; instead, it signals the body to prepare for rest, working in alignment with your internal clock.
In addition to promoting sleep, melatonin offers potential health benefits for various conditions. However, like any supplement, it comes with usage guidelines and precautions, making it essential to understand how to use it safely.
How Melatonin Works in the Body
Melatonin functions as part of your circadian rhythm, the body’s internal clock, which regulates sleep, wakefulness, eating habits, and hormone levels. Melatonin levels naturally rise in the evening, signaling the body to relax and prepare for sleep. In the morning, when exposed to light, melatonin levels drop to encourage alertness.
Several factors can reduce melatonin production, including:
- Exposure to blue light from screens
- Alcohol or caffeine consumption
- Shift work or irregular sleep schedules
- Aging
- Certain medications like beta-blockers
If melatonin levels are low, people may struggle with insomnia, jet lag, or other sleep disturbances. Taking melatonin supplements can help restore the balance and improve sleep quality.
Melatonin’s Benefits for Sleep and Jet Lag
Studies show that melatonin can:
- Reduce sleep latency (the time it takes to fall asleep)
- Increase total sleep time by up to 30 minutes
- Improve sleep quality for those with chronic illnesses
For jet lag, melatonin can help re-synchronize the body’s internal clock with a new time zone. Shift workers who sleep during the day may also benefit from melatonin supplements to offset the disruption to their circadian rhythm. However, for the best results, healthy sleep habits—such as limiting screen time before bed and maintaining a consistent sleep schedule—should be implemented alongside supplementation.
Additional Health Benefits of Melatonin
Beyond sleep, melatonin has shown potential benefits for several other health conditions:
- Eye Health: Melatonin’s antioxidant properties may protect against age-related macular degeneration.
- Acid Reflux and GERD: It can help reduce acid reflux by protecting the esophageal lining from irritants.
- Tinnitus: Some studies suggest melatonin may relieve symptoms of tinnitus, such as ringing in the ears.
- Migraines: Melatonin may reduce migraine frequency by inhibiting pain signals.
- Brain Function: Research indicates that melatonin can improve sleep quality and morning alertness in individuals with Alzheimer’s disease, though further studies are needed.
Safe Dosage and How to Take Melatonin
When starting melatonin, experts recommend:
- Begin with a low dose: 0.5 to 1 mg, taken 30 minutes before bedtime.
- Increase gradually: If the initial dose doesn’t work, try 3 to 5 mg.
- Avoid high doses: Doses beyond 5 mg typically don’t improve sleep quality further.
Melatonin supplements are available in various forms, including tablets, capsules, and gummies. Consulting with a healthcare provider is essential to determine the right dose and form for individual needs.
Potential Side Effects and Interactions
Melatonin is generally well-tolerated and not addictive, even with long-term use. However, mild side effects may include:
- Daytime drowsiness
- Fatigue
- Headaches
- Nausea
- Dizziness
Melatonin can also interact with certain medications, including:
- Sedatives and sleep aids
- Blood thinners
- Antidepressants
- Diabetes medications
- Oral contraceptives
It’s important to speak with a healthcare professional if you are taking any of these medications to avoid unwanted interactions.
Melatonin Use During Pregnancy and in Children
Pregnancy and Breastfeeding:
Although melatonin plays an important role in fetal nervous system development, the safety of melatonin supplements during pregnancy and breastfeeding is not well-studied. Therefore, supplementation is generally not recommended during these stages.
Children and Adolescents:
Melatonin can help children with sleep disorders fall asleep faster and stay asleep longer. However, some studies suggest that long-term use may interfere with puberty since melatonin levels naturally decline during adolescence.
Recommended dosages for children:
- Infants: 1 mg
- Older children: 2.5 to 3 mg
- Adolescents: Up to 5 mg
Parents are advised to encourage good sleep practices before resorting to melatonin for their children.
Melatonin can be an effective solution for improving sleep, especially for individuals with insomnia or jet lag. It may also provide additional health benefits, including eye protection, relief from acid reflux, and migraine prevention. However, it’s essential to use melatonin responsibly by starting with a low dose and consulting a healthcare provider to avoid interactions with medications.
For those considering melatonin, adopting good sleep hygiene practices—such as maintaining a consistent sleep schedule and reducing screen time before bed—can further enhance its effectiveness. With proper use, melatonin is a safe and helpful tool for better sleep and overall well-being.
EUROPEAN PERSPECTIVE
Melatonin According to The Guardian
Melatonin and Sleep Regulation
During the day, melatonin levels are almost undetectable, but as night falls, the brain triggers the pineal gland to release the hormone. Melatonin production usually increases around 9 p.m., promoting sleepiness, and stays elevated throughout the night until morning.
Melatonin for Children with Neurodevelopmental Disorders
Melatonin is often prescribed for children with conditions like autism, ADHD, and intellectual disabilities, as these children experience more severe sleep issues. Research from Southampton University found that low doses of melatonin (2.5-3 mg) helped one-third of children with these conditions fall asleep faster, sleep longer, and wake up less frequently. However, higher doses beyond 6 mg did not show additional benefits.
Screen Time and Sleep Quality
Screen exposure, especially before bedtime, can disrupt sleep in children and adolescents. A recent review indicated that 90% of studies found a link between screen use and poor sleep. In addition to reducing the time available for rest, bright screens suppress melatonin production. For example, using an iPad on full brightness for two hours significantly lowers melatonin levels.
Potential Side Effects of Melatonin
Short-term melatonin use can cause mild symptoms such as headaches, dizziness, stomach cramps, and daytime drowsiness. Although these side effects are generally not serious, the long-term safety of melatonin use is still unclear, particularly in children. It is also advised to avoid melatonin in children with immune disorders or those undergoing immune therapies.
NHS Recommendations for Better Sleep
The NHS encourages parents to create a healthy sleep environment by keeping children’s bedrooms dark, quiet, and free of screens, with temperatures between 18-24°C. A calming bedtime routine, such as a warm bath, dimmed lights, and quiet reading, can also promote natural melatonin production and improve sleep quality.
sources: https://www.healthline.com/nutrition/melatonin-and-sleep
https://www.theguardian.com/science/2018/nov/02/melatonin-the-bodys-natural-sleep-promoting-hormone
