Melatonin is a hormone naturally produced by the pineal gland in the brain, playing a critical role in regulating the sleep-wake cycle. The body's melatonin levels rise in response to darkness, peak during the night, and decrease as daylight approaches¹².

Uses of Melatonin Supplements

Melatonin supplements are commonly used to address various sleep-related issues, such as:

1. Insomnia: It can help reduce the time it takes to fall asleep and may improve sleep quality¹³.
2. Jet Lag: Melatonin can help reset the body's internal clock, aiding in quicker adaptation to new time zones⁴⁵.
3. Shift Work Disorder: Useful for people whose jobs require them to sleep during unusual times².

Dosage and Administration

The dosage of melatonin can vary widely, from 0.1 mg to 10 mg or more. Lower doses are recommended initially, to mimic the body's natural melatonin levels and avoid prolonged, supra-physiological levels⁶.

1. For Insomnia: Typically used for 1 to 4 weeks¹.
2. For Jet Lag: Typically a 3 mg dose at the target bedtime in the new time zone⁴.

Side Effects and Precautions

While melatonin is generally considered safe for short-term use, it is not without side effects. Common side effects include:

• Headache
• Dizziness
• Nausea
• Daytime drowsiness³⁴

Less common side effects may include:

• Vivid dreams or nightmares
• Mood swings
• Irritability
• Stomach cramps³⁵

Melatonin can also interact with several medications, such as blood thinners, seizure medications, blood pressure medications, and immunosuppressants³⁵. Therefore, it's important to consult a healthcare provider before starting melatonin, especially for those with chronic health conditions or those taking other medications.

Efficacy

The efficacy of melatonin can vary. Research suggests that while it is effective for certain conditions like jet lag, its effectiveness for general insomnia is less robust²³⁶. It is more effective as a circadian rhythm regulator rather than a general sleep promoter³.

Legal Status

Melatonin is available over-the-counter in several countries, including the United States, but it is regulated as a prescription medication in others, like the United Kingdom and Australia⁶.

For those considering using melatonin, it is highly recommended to discuss it with a healthcare provider to determine if it is suitable for their specific situation.

Footnotes

1. NHS ↩ ↩² ↩³

2. Mayo Clinic ↩ ↩² ↩³

3. Mayo Clinic ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶

4. NHS ↩ ↩² ↩³

5. Mayo Clinic ↩ ↩² ↩³

6. PubMed ↩ ↩² ↩³