Melatonin is a hormone naturally produced by the pineal gland in the brain. It plays a critical role in regulating the sleep-wake cycle by interacting with the suprachiasmatic nucleus of the hypothalamus and the retina¹. The body's production of melatonin increases in response to darkness, helping to promote sleep, and decreases in the presence of light².

Uses of Melatonin Supplements

1. Sleep Disorders: Melatonin supplements are commonly used to treat sleep disorders like insomnia. They help in managing sleep onset and quality by mimicking the effects of naturally produced melatonin¹.
2. Jet Lag: Melatonin can be used to reduce the severity of jet lag symptoms and shorten recovery time after crossing multiple time zones².
3. Circadian Rhythm Disorders: It is effective in conditions where circadian rhythms are disrupted, such as shift work sleep disorder¹.
4. Other Medical Conditions: Though not officially approved for various conditions, it shows promise in managing issues such as Alzheimer’s, autism spectrum disorder, mild cognitive impairment, and migraine prophylaxis¹³.

Effectiveness

Melatonin is generally safe for short-term use and can be effective in reducing the time it takes to fall asleep, increasing total sleep time, and improving sleep quality¹²⁴. However, its clinical efficacy for treating insomnia is relatively weak and varies from person to person².

Dosage and Administration

1. Jet Lag: The usual dose for jet lag is 3-6 mg taken at bedtime upon arrival at the destination, for up to 5 nights².
2. Insomnia: For insomnia, a typical dosage is 2 mg slow-release tablets taken 1-2 hours before bedtime². It's often recommended for short-term use (up to 13 weeks), but longer use may be necessary under specialist advice².

Side Effects

Common side effects include headache, dizziness, nausea, and daytime drowsiness⁴. Less common effects include vivid dreams, short-term depression, irritability, stomach issues, and increased risk of falls and seizures⁴.

Precautions

• Interactions with Medications: Melatonin can interact with medications such as blood thinners, immune suppressants, diabetes medications, and birth control pills⁴.
• Consult Healthcare Providers: Always consult with a healthcare provider before starting melatonin, especially if on other medications or if having underlying health conditions⁴.

References:

Footnotes

1. Rosemary A. Savage, "Melatonin - StatPearls - NCBI Bookshelf", NCBI, 2024. ↩ ↩² ↩³ ↩⁴ ↩⁵

2. "Common questions about melatonin", NHS, 2024. ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷

3. Donald Givler, "Chronic Administration of Melatonin: Physiological and Clinical Considerations", NCBI, 2023. ↩

4. Brent A. Bauer, "Pros and cons of melatonin", Mayo Clinic, 2022. ↩ ↩² ↩³ ↩⁴ ↩⁵