Melatonin, a hormone produced naturally by the pineal gland in the brain, helps regulate the sleep-wake cycle. It's also available as a dietary supplement, which is commonly used to aid sleep.

Benefits of Melatonin

1. Circadian Rhythm Regulation: Melatonin is particularly effective at resetting the body's internal clock. This is beneficial for those experiencing jet lag, shift work disorder, or other conditions that disrupt the natural sleep-wake cycle¹².

2. Treatment of Certain Sleep Disorders:

   • Delayed Sleep Phase Syndrome (DSPS): Helps shorten the time needed to fall asleep in young adults and children³.
   • Insomnia: May help shorten the time it takes to fall asleep and improve sleep quality, particularly in older adults⁴⁵.

3. Role in Various Medical Conditions:

   • Anxiety: Can reduce preoperative anxiety in adults⁶.
   • Blood Pressure Regulation: Some forms of melatonin may help lower blood pressure³.
   • Cancer: High doses, administered alongside conventional cancer treatments, might reduce tumor size and improve survival rates⁴.

Risks and Considerations

1. Side Effects: Common side effects include headache, dizziness, nausea, and next-day drowsiness if higher doses are taken²⁷.

2. Drug Interactions: Melatonin can interact with various medications, including those for seizure disorders, depression, and blood thinning².

3. Quality and Dosage: Over-the-counter melatonin supplements might not always contain the advertised amount of melatonin, leading to inconsistent effects⁷.

4. Misuse: Melatonin is often used incorrectly as a general sleep aid. While it can help with sleep onset, its effectiveness for treating chronic insomnia is relatively limited²⁴.

Recommendations

Talk with a healthcare provider before starting melatonin, especially if you have underlying health conditions or are taking other medications². Proper dosage and timing tailored to individual needs can maximize benefits and minimize side effects⁸.

Footnotes

1. Mayo Clinic News Network. "What to consider before using melatonin supplements for sleep." Mayo Clinic. ↩

2. Mayo Clinic News Network. "What are the benefits, risks of sleeping with melatonin gummies?" Mayo Clinic. ↩ ↩² ↩³ ↩⁴ ↩⁵

3. MedlinePlus Supplements. "Melatonin." MedlinePlus. ↩ ↩²

4. StatPearls - NCBI Bookshelf. "Melatonin." NCBI. ↩ ↩² ↩³

5. Chronic Administration of Melatonin: Physiological and Clinical Considerations. NCBI. ↩

6. Lucreția Anghel. "Benefits and adverse events of melatonin use in the elderly (Review)." NCBI. ↩

7. Examine.com. "Melatonin." Examine. ↩ ↩²

8. The Therapeutic Potential of Melatonin: A Review of the Science. NCBI. ↩