Melatonin

Introduction

Melatonin is frequently referred to as the sleep hormone, and it is a central component of our body’s sleep-wake cycle. Also known as MLT or the Pineal Hormone, natural production within your body increases with approaching twilight darkness, aiding and promoting healthy sleep and accommodating our natural circadian rhythm.

Formal sleep studies have determined that using melatonin supplements can improve sleep in specific cases but not in all cases. It is essential to be aware of MLT’s potential advantages and its downsides. Those people who are considering using melatonin supplements must be conscious of potential issues related to the correct dosage and the quality of the possible supplement alternatives. For example, very small doses are recommended for jetlag and slightly more for insomnia. Anxiety sufferers before surgery may be given a larger dose, and migraine sufferers may require a moderate dose. Please consult your GP with any issues 1st.

What Is Melatonin?

Melatonin is a naturally occurring hormone that is generated by the pineal gland within our brains, and its primary function is to control our body’s day and night cycles. MLT aids in the control of both sleep and waking patterns, and it can be used as a method to assist with sleeping problems, including mild insomnia and jet lag.

When daytime turns to evening, the body naturally produces more melatonin to help us fall asleep. When it becomes light outside, the body produces less MLT as we prepare to become awake.

How Does Melatonin Affect My Sleep Patterns?

Formal research has established that melatonin plays a fundamental role in obtaining healthy, natural sleep. It is natural for one to consider whether taking melatonin supplements can address any sleeping difficulties they might be experiencing. Recent research has confirmed that melatonin supplements may be useful in particular situations for both children and adults.

Research studies have found that the most obvious benefit of using external melatonin supplements is for people who have sleeping problems related to circadian rhythm dysfunction. A circadian rhythm disorder occurs when a person’s sleep schedule is displaced to a later timeframe and, quite often, up to several hours as well. For people who have this extended night sleeping schedule, it can be troublesome to get enough quality sleep – especially if they have obligations commencing early in the morning, such as school or work.

Those previously mentioned studies have strongly intimated that low doses of a suitable melatonin supplement taken before the craved bedtime can significantly support people with such circadian rhythm disorders, allowing them to adjust their sleeping patterns to return to normal.

Is it Safe to take Melatonin Supplements?

Low doses of MLT may lead to sleep difficulties, mild depression, and other mental disturbances. Taking too much MLT may provoke drowsiness, headaches, nausea, and even dizziness occurring.

The body’s natural melatonin production tends to decrease as we age. Low levels of this naturally produced hormone can also be induced by insufficient sleep, working odd hours or shift work, and even taking prescribed medications. External substances such as alcohol, caffeine, and nicotine are also known to reduce melatonin levels.

In some individuals, MLT levels may be too great, and this may happen due to:

• taking too many melatonin supplements,
• remaining in a dark environment for extended periods,
• taking specific medication,
• experiencing bouts of seasonal affective disorder.

There is no consensus about the optimal MLT dosage, although most experts advise avoiding extremely high dosages.

Some individuals have experienced daytime drowsiness when using melatonin supplements as a sleeping aid, and if this has occurred, it might be possible that the initial intake dosage is too high. It is always advisable to commence using melatonin supplements with the lowest possible dosage and gradually increase depending on how effective the dosage is and if there are any adverse after-effects experienced. As always, please consult your GP or personal medical provider.

Are there any side effects from taking Melatonin?

The short-term use of melatonin supplements has comparatively few—if any—side effects, and it is generally well-tolerated by most individuals who use it. The most regularly described side effects are drowsiness during the daytime, dizziness, and headaches. However, only a minor percentage of those who have taken MLT have encountered these symptoms.

The reported side effects in children of short-term melatonin supplement use are comparable to those experienced in adults. A small proportion of children may experience an agitation disturbance or an increased risk of bed-wetting when utilising melatonin supplements.

It is always advisable to discuss with your doctor first before taking any melatonin, as they will guide you in preventing any possible allergic reactions from occurring, or any potentially harmful interactions that might occur when used with other medications. Those individuals taking blood-thinning or anti-epilepsy medication are advised to consult with their physician about any likely drug interactions resulting in an adverse effect occurring.

There is little research data to date regarding the long-term effects of consistently using MLT supplements in both children and adults. There have been concerns that sustained melatonin use might affect the puberty process within children, but research has been inconclusive to date on this topic. Because there is no definitive long-term research into the effects of using melatonin supplements, we should be vigilant in observing any side effects. We should also maintain an ongoing discussion with our doctor or GP about MLT usage, the quality of our sleep, and overall health.

It has been advised not to use melatonin if one is pregnant or breastfeeding or if you have any auto-immune disorder or depression. Melatonin supplements have been known to increase blood sugar levels and increase blood pressure levels in those people who are taking specific hypertension medications.

Conclusion

The general medical advice regarding melatonin supplements is that if MLT is not helping with disrupted sleep after a week or two, then it is advisable to stop using it altogether. If melatonin does seem to provide some relief, it is considered safe to take it nightly for a period of one to two months at most. After this timeframe, stop using MLT and check and see how your sleep patterns are developing without it. Ensure you are relaxing prior to retiring for the night and always sleep in a dark, cool, and comfortable bedroom environment for optimal sleeping results.

Featured post photo by Agustin Gunawan on Unsplash