Does Melatonin Work as a Sleep Aid Right Away?

Does Melatonin work as a natural sleep aid and how long does it take before effects become noticeable? Melatonin is a sleep-regulating hormone that is also known by the chemical name N-acetyl-5-methoxy tryptamine.

In humans, the pineal gland in the brain releases this chemical in response to light and dark cycles. Today, most melatonin supplements are derived from synthetic sources. However, some melatonin supplement providers extract the compound from the pineal glands of animals.

Research studies show that melatonin is effective for improving symptoms of sleep disorders, insomnia, and jet lag. This supplement also promotes a number of general health benefits including anti-aging effects, improve mood regulation and better skin health.

How does melatonin work for sleep disturbances and what is the right way to use this supplement? This article will discuss the mechanisms of action for melatonin supplements, as well as the reported benefits and side effects.

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• Reduces insomnia, jet lag & daytime fatigue
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Dosage:

Between 0.5 - 5 mg per day

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Melatonin for Sleep Disorders

An estimated 50 to 70 millions American adults have a sleep or wakefulness disorder, according to the Centers for Disease Control and Prevention. Millions more struggle with insufficient sleep that does not reach the threshold for a sleep disorder.

In a novel survey of U.S. sleep health, the National Sleep Foundation found that an estimated 45 percent of Americans complained of poor sleep within the past week that negatively affected their everyday lives.

Many people are wary of taking prescription sleep aids, which can be habit forming and may cause a “hangover” effect the following morning.

When considering natural alternatives such as melatonin, it is important to understand how melatonin works to alter the sleep cycle. Scientific studies have demonstrated that melatonin is a safe and effective way to achieve higher quality sleep. However, it is important to use it in the right way to experience the benefits as a sleep aid.

How Does Melatonin Work?

Naturally produced melatonin is an important part of our body’s circadian rhythm, or biological clock. In particular, melatonin is released in response to changes in light and darkness.

When the body is exposed to light, a nerve pathway from the eyes stimulates an area in the hypothalamus of the brain. There, the suprachiasmatic nucleus (SCN), a bundle of nerve cells, sends signals throughout the brain telling the body to stay awake.

When level of light begin to fall in the evening, the SCN tells the pineal gland to release melatonin. Melatonin levels naturally begin to rise in the late evening, often around 9 p.m.

Blood melatonin levels remain high for about 12 hours, decreasing when the body senses morning daylight. Thus, melatonin is known as a “darkness hormone” that is a prominent regulator of sleep-wake cycles.

Disruptions in Natural Melatonin Levels

Levels of this neurohormone can become disrupted for a number of reasons. Shift-work sleep disorder, jet lag and external light levels can all affect the normal release of melatonin and negatively impact sleep quality.

Individuals who are blind often experience circadian rhythm disorders due to the inability to perceive light normally. Taking beta-blocker drugs can also result in excess stimulation in the evening, causing impaired sleep patterns.

Furthermore, as we age our levels of melatonin naturally decline. Taking melatonin supplements has been found to improve sleep habits in the elderly and may support anti-aging effects as well.

Does Melatonin Work for Sleep?

Numerous scientific studies have demonstrated the safety and efficacy of melatonin for correcting mild sleep disorders.

In a 2005 meta-analysis published in Sleep Medicine Reviews, researchers found that taking melatonin decreased the latency to sleep onset (the amount of time it takes to fall asleep), increased sleep efficiency, and increased total sleep duration.

Collectively, these results indicate that melatonin may be appropriate for those who struggle with chronic insomnia. It is also effective in improving sleep quality by down-regulating activity in the brain area responsible for feelings of wakefulness.

In the 2005 meta-analysis, melatonin use was associated with an average sleep duration that was 13.7 minutes longer than placebo. Furthermore, the chemical is capable of causing longer-lasting changes in the body’s biological clock.

Other Benefits of Melatonin

Melatonin may be useful for jet lag, shift-work disorder, rapid eye movement sleep behavior disorder, nicotine withdrawal, anxiety, restless leg syndrome, Alzheimer’s disease or dementia, and seasonal affective disorder. However, additional scientific research is needed to confirm its efficacy for treating these conditions.

One of the most prominent benefits of melatonin is that it is non-habit forming. Although prescription sleep aids are widely used, the Mayo Clinic reports that some of these drugs (particularly benzodiazepines) have a relatively high addictive potential and an undesirable side effect profile.

In contrast, melatonin is a natural compound that works to improve sleep quality, but does not lead to physical dependence. This makes it safer and more appropriate for long-term use.

Effective Dosage of Melatonin

Melatonin supplements are available in a variety of dosages, with typical doses for adults ranging from 0.2 to 20 mg. It may take some trial and error to determine the dose that provides maximum benefit.

In general, doses of between 2 mg to 3 mg taking before bedtime work best for enhancing sleep quality. Higher dosages are reserved for treating specific medical conditions and should not be used without first consulting with a doctor.

According to a 2013 meta-analysis published in PLoS One, higher doses of melatonin result in faster sleep onset and greater total sleep duration. However, there was no significant effect of melatonin dosage on sleep quality.

Does Melatonin Work the First Night?

Individuals respond differently to melatonin. Most people begin to feel drowsy within 20 to 30 minutes of taking a melatonin supplement.

Even on the first night of taking melatonin, the supplement can result in improved sleep quality. However, for some people, it may take several nights of consistent melatonin use to achieve maximum effects.

Side Effects of Melatonin

Melatonin is typically very well tolerated. Some people experience side effects, although they soon go away when the supplement is discontinued. The most common side effects include:

• Lower body temperature
• Vivid dreams
• Grogginess in the morning
• Small fluctuations in blood pressure

Low doses of melatonin are generally considered safe for long-term use. However, it is important to discuss the use of melatonin with a doctor to ensure it is appropriate for you. This is particularly important for children or pregnant women seeking to improve sleep duration and quality.

Never drive or operate heavy machinery if you still feel drowsy after taking melatonin. Because of the way that melatonin works, it could moderately impair physical and mental function by sedating the Central Nervous System.

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