Melatonin for Sleep Patterns, Insomnia and Use as a Sleep Aid

Melatonin supplements are used for a variety of sleep-related conditions, including jet lag, shift work and insomnia. Taking melatonin before bedtime can improve sleep onset times and promote deeper, more restful sleep in adults.

Melatonin is an indole hormone produced by the pineal gland in the brain. The production of this hormone is suppressed by light and triggered by darkness, which is why researchers suspect it plays a key role in human sleep patterns and maintaining the body’s circadian rhythm.

Using melatonin as a sleep aid has been found to help normalize circadian rhythms when disrupted due to internal or external disturbances. This supplement is rated as effective for Circadian rhythm sleep disorders in the blind, delayed sleep phase syndrome, sleep-wake cycle disturbances and certain forms of insomnia.

In addition to its benefits for inducing a restful night of sleep, melatonin has also been found to exhibit antioxidant and anti-aging effects that may support general health. It has been found beneficial for mood disorders, heart disease and may improve tumor regression in patients being treated for cancer.

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How It Works:

• Reduces insomnia, jet lag & daytime fatigue
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Dosage:

Between 0.5 - 5 mg per day

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Rated Likely Safe

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The Pineal Gland and Our Circadian Rhythm

Human sleep patterns are regulated (in part) by a nerve pathway that extends from the retina in the eye to an organelle in the brain called the hypothalamus.

When this nerve pathway is stimulated by light, the interior of the hypothalamus (known as the suprachiasmatic nucleus) sends electrical signals to parts of the brain responsible for controlling hormone release and body temperature. This also plays a role in regulating other functions that “tell” the body it is time to be awake and alert.

When the retinal nerve pathway is not stimulated by light, the suprachiasmatic nucleus in the hypothalamus transmits signals that “tell” the brain it is time to sleep. This results in a lowering of body temperature, slower rate of respiration and hormones (such as melatonin) are released into the bloodstream to prepare the body for sleep.

Melatonin and Sleep Patterns

Manufactured by the pineal gland (also located in the brain), melatonin plays an essential role in moderating our circadian rhythm. The human circadian rhythm is an evolutionary adaptation we developed that promotes survival.

We are diurnal animals, meaning that we are awake during the daytime and sleep at night – the opposite of nocturnal animals. By staying awake during the day, our ancestors and other diurnal animals could see to hunt, build shelters and perform other necessary work.

Between the time the sun rises and sets, your pineal gland remains inactive. In fact, daytime levels of blood melatonin are virtually undetectable. As daylight recedes, your pineal gland begins to produce melatonin.

According to research, melatonin starts filtering into the bloodstream around 9:00 p.m., rising sharply and remaining elevated for nearly 12 hours.

With morning sunlight, the pineal gland gradually returns to its inactive “daytime” mode and stops producing melatonin. Medium-bright and bright artificial lighting are also strong enough to inhibit the release of melatonin. [1]

Melatonin as a Sleep Aid

In a study investigating the effects of controlled-release melatonin sleeping pills in the elderly, participants in their 70s were observed to have improved sleep quality after taking melatonin supplements. This study also asserts that melatonin deficiency caused by age-related deterioration of hypothalamic function may be a primary cause of insomnia in the elderly. [2]

In a meta-analysis of data relating to the sleep-promoting effects of melatonin, researchers concluded that the hormone does play a strong physiological role in sleep maintenance and sleep initiation (that is, falling asleep and staying asleep).

The authors of this review also noted that melatonin was an efficient treatment option for elderly people suffering from insomnia and those with nocturnal melatonin deficiency. [3]

Another study investigated the sleep-inducing effects of melatonin when the supplement is taken in the evening. Subjects were given a placebo or a melatonin sleeping pill and allowed to remain in a restful position.

The majority of subjects reported they went to sleep faster and slept more soundly after taking melatonin.

A sleep study (called a polysomnograph) indicated that melatonin did not interfere with REM sleep or delay the onset of REM sleep. In addition, subjects said they experienced no “hangover” effects from the melatonin. Such effects are often reported after taking prescription sleep aids. [4]

How to Take Melatonin for Sleep

Currently, there is no standardized recommended melatonin dose for promoting restful sleep or treating sleep disorders. Some people respond favorably to smaller doses while others need higher doses to enjoy the sleep-inducing effects of melatonin.

It is generally recommended to start with a low dose to see how your body is affected by melatonin. Under normal circumstances the human body produces less than 0.3 mg of melatonin a day. Taking this amount of melatonin during the first two weeks of supplementation may help limit the risk of adverse side effects.

Melatonin for Sleep in Children

It has been reported that giving children younger than 12 between 1 and 5 mg of melatonin at one time may cause seizures. Parents should always consult with their family doctor before giving melatonin sleeping pills to a child. [6]

Melatonin for Sleep Apnea

Sleep apnea is typically attributed to physical causes. [7] This means that using melatonin for sleep apnea will not relieve the problems that create the obstruction and oxygen deprivation that characterize the condition.

However, individuals who wear a CPAP mask may be able to improve their quality of sleep by using melatonin (provided the mask works well enough to allow them to continuously sleep without waking).

Additional Health Benefits of Melatonin

Melatonin may not only treat insomnia and improve sleep; preliminary evidence suggests that it may also enhance the ability of cancer medications to suppress tumor growth. [8] It is also being investigated for a host of other uses ranging from fertility to ADHD.

Safety and Side Effects

Only minor, transient side effects have been reported by melatonin users. Reported side effects include slight dizziness, headache and short periods of daytime fatigue.

Melatonin may interact with some medications, such as blood thinners (anticoagulants), immunosuppressants, diabetic drugs and birth control pills. However, none of the interactions reported have been serious and the mechanism underlying these possible interactions is unknown. [5]

Be sure to speak with your doctor before using melatonin for sleep or any other condition.

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