Melatonin Effects on Sleep Patterns, Mood, the Brain & More

What are the effects of taking melatonin supplements on sleep, mood, aging, health and more? Melatonin is a natural hormone produced by the brain’s pineal gland, situated just above the middle of the brain.

This hormone regulates the body’s sleep-wake cycle, or circadian rhythms. Exposure to sunlight during the day inhibits melatonin production. As the day goes on, and darkness falls, the production of melatonin peaks, promoting sleepiness.

Melatonin supplements are used to restore healthy sleep patterns when disrupted due to insomnia, jet lag, delayed sleep phase syndrome, circadian rhythm sleep disorders in the blind and more.

Melatonin effects have been shown to include decrease sleep latency and improved sleep quality, without causing a “hangover” effect the following day. Melatonin may also affect blood pressure levels, signs of aging in the body, mood regulation and more.

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Melatonin Effects on Sleep

Melatonin secretion is regulated by the detection of light in the ambient environment. It is part of the circadian rhythm, which controls our sleep-wake cycle.

Daytime exposure to sun activates the brain’s hypothalamus through a retinal nerve pathway that travels from the eye to the brain.

The suprachiasmatic nucleus, or SCN, sends out signals to various parts of the brain that are responsible for hormone production, body temperature, and other functions that promote sleep or wakefulness.

Working like a clock, the SCN sends out messages to that raise body temperature and generate hormones like cortisol for stimulation. As the day winds down, the SCN then communicates with the pineal gland, to produce melatonin into the blood stream.

The release of melatonin reduces alertness and prepares the body for sleep. These increased levels of melatonin in the bloodstream remain that way for approximately 12 hours, from the setting of the sun to the next morning.

This natural cycle of melatonin levels can be disrupted in the evening by excess exposure to light, such as artificial lighting in the home or the glow of a laptop, TV or smartphone screen.

If a person is consistently exposed to bright light, the clockwork release of melatonin is not stimulated. In these cases, it may be beneficial to supplement with exogenous melatonin to promote sleep.

Melatonin Effects on Insomnia

Ingesting melatonin in supplement form has proven effective for a range of sleep-related disturbances like shift-work disorder and jet lag.

Melatonin decreases the amount of time required to fall asleep in both children and adults with a range of difficulties, from insomnia to disturbed sleep-wake cycles as a result of attention-deficit/hyperactivity disorder (ADHD).

It’s efficacy has also been demonstrated to improve the symptoms of sleep disorders in blind children and adults.

It is important to work with a doctor to determine the appropriate dosage, method of ingestion, and time before commencing a melatonin regimen for sleep.

Melatonin Effects on Mood

Common symptoms of mood disorders include disturbed circadian rhythms and body temperature rhythms. Individuals with mood disorders, such as depression, bipolar disorder, and seasonal affective disorder, appear to have varying delays, durations, and levels of melatonin secretion.

As a result, research has shown that bright light therapy, which suppresses melatonin production in the mornings or afternoons, can be an effective treatment for these disorders.

There has been some concern that taking melatonin may worsen the symptoms of depression in some people. When combined with anti-depressant medications, it has reduced the efficacy of these treatments in some cases.

Melatonin Effects on the Brain

Melatonin is a powerful antioxidant and can easily pass through the blood-brain barrier. For this reason, it is sometimes used as a brain health supplement and to delay signs of aging.

Researchers have discovered that melatonin offers a range of neuroprotective benefits, particularly in conditions involving elevated oxidative stress and neural inflammation.

Scientists are studying animal models with Parkinson’s disease, Alzheimer’s disease, stroke, and chemical toxicities. These studies have demonstrated that melatonin may support the slowing the loss of neurons and glia in pathophysiology.

Melatonin Effects on Testosterone

Melatonin has been criticized for interfering with the release of reproductive hormones in humans. It is not recommended to give this supplement to children for long periods of time due to concerns that it could affect gonadal development.

However, it seems that many of these studies were individual cases of men with abnormal pineal glands or animal studies, resulting in higher levels of melatonin in the bloodstream.

Other studies, involving healthy male subjects, have shown that moderate doses of melatonin do not interfere with reproductive hormone secretion.

Adverse Effects of Melatonin

Melatonin is generally well tolerated, but may cause side effects such as daytime sleepiness, headaches, and/or dizziness in some who take it.

Other potential negative melatonin effects include transient feelings of depression, confusion, mild anxiety, irritability, and abdominal discomfort.

For those taking medications to regulate blood pressure, blood sugar, or suppress the immune system, melatonin may negatively interact with these medications. Melatonin may also interact with birth control pills.

Individuals with bleeding disorders may experience a worsening of symptoms after taking melatonin. Some individuals struggling with depression also report a worsening of symptoms when supplementing with melatonin. For people with seizure disorders, melatonin could increase risk of seizure.

Researchers know very little about how this supplement may affect a growing fetus. Therefore, women who are pregnant should not take melatonin.

Because it is also present in the diet in various foods, melatonin is not considered a drug. As a result, it is not regulated or evaluated by the Food and Drug Administration for its safety or effectiveness.

Before taking melatonin, check with your doctor to learn about the recommended doses and safety guidelines. Your doctor can also tell you more about melatonin effects and side effects and help you determine whether this supplement is appropriate for you.

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