Melatonin is a hormone produced naturally by the pineal gland in the brain, primarily involved in regulating sleep-wake cycles. It is available as a synthetic supplement that can help with various sleep-related issues¹².

Benefits of Melatonin

1. Improving Sleep Onset: Melatonin can shorten the time it takes to fall asleep, particularly beneficial for those with delayed sleep phase syndrome³.
2. Managing Insomnia: It can help individuals with insomnia by increasing total sleep time and improving sleep quality²³.
3. Jet Lag: Melatonin is effective in reducing symptoms of jet lag by helping to reset the body's internal clock⁴.
4. Non-24-Hour Sleep-Wake Disorder: It can also help improve sleep in individuals, particularly those who are blind, who experience non-24-hour sleep-wake disorder³.

Usage

Melatonin supplements are available in various forms, including tablets, gummies, and liquids. The typical dosage ranges from 0.3 mg to 10 mg, but even lower doses such as 0.3 mg can be effective³⁵. It's advised to take melatonin 30 minutes before bedtime.

Risks and Side Effects

While melatonin is generally considered safe for short-term use, it can have side effects including⁴⁵:

• Headache
• Dizziness
• Nausea
• Daytime drowsiness
• Vivid dreams or nightmares
• Short-term feelings of depression or irritability
• Stomach cramps

It's important to consult with a healthcare provider before starting melatonin, especially for individuals with conditions such as diabetes, high blood pressure, or those taking medications that affect blood clotting⁵.

Considerations

• Regulation and Quality: The concentration of melatonin in over-the-counter supplements may vary widely between products. Choosing reputable brands and discussing options with a healthcare provider can mitigate this risk².
• Not a Long-term Solution: Melatonin should not be the sole method for addressing sleep disorders and must be combined with good sleep hygiene and lifestyle changes⁵.
• Interactions: Melatonin can interact with medications such as blood thinners, seizure medications, birth control pills, and blood pressure medications, so professional guidance is crucial⁵.

For those interested in using melatonin supplements, there are several product options available. If you would like recommendations for specific products, let me know, and I can search for them.

Footnotes

1. NHS ↩

2. Mayo Clinic ↩ ↩² ↩³

3. MedlinePlus ↩ ↩² ↩³ ↩⁴

4. The effectiveness of melatonin for promoting healthy sleep ↩ ↩²

5. Mayo Clinic - Melatonin FAQ ↩ ↩² ↩³ ↩⁴ ↩⁵