Melatonin: Health Benefits, Dosage, and Potential Side Effects

Many people face problem of not falling asleep faster. People just lay on their bed counting sheep, tossing and turning and doing everything they can to go to sleep. But do you know what helps the body fall asleep? Have you ever heard of Melatonin? It is often called a sleep hormone and is responsible for helping body fall asleep faster. Let us understand what melatonin is and why it is very important to the body.

What is Melatonin?

Melatonin is a natural hormone produced by the pineal gland in the brain, primarily in response to darkness. It plays a pivotal role in regulating the body’s circadian rhythm, or internal clock, influencing sleep-wake patterns. Melatonin levels rise in the evening to signal the body that it’s time to wind down and prepare for sleep. Melatonin helps you fall asleep faster and maintain a more restful sleep throughout the night. Besides its role in sleep regulation, melatonin also possesses antioxidant properties and is involved in various physiological processes, making it a popular supplement for managing sleep disorders and jet lag, as well as supporting overall health.

Dosage

If you are considering taking melatonin to help you with your sleep, insomnia or jet lag consider taking 5mg of melatonin for optimal results. The study also found that people who take 5mg of melatonin fall asleep faster and sleep better (1). Young adults can also take 5mg of melatonin for sleep and to reduce jet lag (2).  Melatonin dosage less than 5mg appeared to be ineffective.

Benefits of Melatonin:

• Helps to fall asleep faster

Melatonin helps to fall asleep by playing a key role in regulating the body’s sleep-wake cycle. Multiple studies have shown that melatonin is good for falling asleep faster. One study done on 50 people showed that taking melatonin 30 to 60 mins before bed helped people fall asleep faster and enhanced overall sleep quality (3).

Melatonin can reduce sleep latency, which is the time it takes to fall asleep. By facilitating the transition from wakefulness to sleep, it can help people fall asleep more quickly.

• Helps to reduce jet lag

Jet lag is a condition where people experience tiredness from changing from one time zone to another.  Melatonin helps to reduce the effects of jet lag by syncing your internal clock with the time change (4).

• Helps to lower alertness

Melatonin has a sedative effect on the brain. It interacts with specific receptors in the brain to reduce alertness and promote a feeling of sleepiness. This can make it easier for individuals to relax and transition into sleep.

• Helps to regulate circadian rhythm

circadian rhythm is the body’s internal clock that controls the sleep-wake cycle and various other physiological processes. It is one of the important melatonin uses. Taking melatonin supplements at specific times can help adjust the circadian rhythm and reset the sleep-wake pattern.

• Helps to delay sleep wake disorder

It is a sleep disorder that makes you natural sleep time two or more hours later than conventional or acceptable bedtime. Studies indicate that melatonin supplements could help people with delayed sleep-wake phase disorder go to sleep earlier (5).

Side Effects of Melatonin

Melatonin is generally considered safe for short-term use when taken at appropriate dosages, but some individuals may experience side effects. Common side effects of melatonin include:

• Drowsiness: One of the intended effects of melatonin is drowsiness, but some people may find themselves excessively sleepy during the day if they take too much or if their bodies are very sensitive to it.
• Headaches: Some individuals report experiencing headaches after taking melatonin supplements.
• Nausea: Melatonin can occasionally cause stomach discomfort or nausea. (6)
• Dizziness: A feeling of dizziness or lightheadedness is a less common side effect.
• Irritability: In a small number of cases, melatonin may lead to mood changes, including irritability and increased anxiety.
• Sleep Disruptions: Paradoxically, melatonin can disrupt sleep patterns in some individuals. This is more likely to occur if melatonin is taken at the wrong time or at excessive doses.
• Lower Body Temperature: Some research suggests that melatonin might slightly lower body temperature in some individuals.
• Hormonal Effects: Melatonin may affect hormone levels, including sex hormones, in some people.
• Interactions: Melatonin can interact with various medications, including blood thinners, anticonvulsants, and medications that suppress the immune system. It’s important to consult a healthcare professional before using melatonin if you’re taking other medications.

Interactions

Melatonin may interact with the following medications:

• sleep aids or sedatives
• blood thinners
• anticonvulsants
• blood pressure medications
• antidepressants
• oral contraceptives
• diabetes medications
• Immunosuppressants

Natural Melatonin foods:

Here is the list of Foods that help you sleep better

• Nuts
• Eggs
• Fish
• Grapes
• Rice
• Herbs and Spices
• Banana
• Tomatoes
• Cherries

Ideal time to take Melatonin

The ideal time to take a melatonin supplement can vary depending on individual factors, sleep problems, and the specific purpose for taking it. Here are some general guidelines for timing melatonin supplementation:

• For Jet Lag: If you’re dealing with jet lag, you can take melatonin about 30 minutes before your desired bedtime at your destination. This helps your body adjust to the new time zone.
• For Shift Work: If you work night shifts and need to adjust your sleep schedule, take melatonin about 30 minutes before your planned bedtime during the day.
• For Insomnia or sleep disorders: If you have trouble falling asleep at night, take melatonin 30 minutes to an hour before your intended bedtime. It’s best to take the lowest effective dose to avoid daytime drowsiness.
• For Delayed Sleep Phase Disorder (DSPD): People with DSPD have a delayed circadian rhythm and may take melatonin several hours before their desired bedtime to help shift their sleep-wake cycle earlier.
• For Sleep Maintenance: If you have difficulty staying asleep, consider a timed-release or extended-release melatonin supplement, which can help you maintain melatonin levels throughout the night.
• For General Sleep Improvement: If you want to enhance your overall sleep quality or promote a healthy sleep-wake cycle, taking melatonin 30 minutes to an hour before bedtime may be effective.

Conclusion

Melatonin is very important for sleep health. Although Melatonin is a natural hormone and can be produced by the body many people need to consume a Melatonin supplement for sleep. Always consult a doctor before taking Melatonin supplement. Melatonin supplements are generally non addictive and non -habit forming but it is important to stick to the recommended dosage.