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According to user reviews, melatonin can make it easier to fall asleep, though this natural supplement may not be as powerful as prescription sleep aids.
Research supports these experiences, with multiple clinical studies demonstrating that melatonin is effective for improving sleep duration, quality and shortening sleep onset times.
Reviews on melatonin supplements show that this product is typically used for alleviating symptoms of insomnia, shift-work sleep disorder, jet lag, and sleep disturbances caused by other medical conditions or prescription drug use.
Melatonin is rated as safe for adults to take at appropriate dosages, with a low reported rate of side effects in user reviews. Best effects are generally achieved when taking melatonin approximately 1 hour to 30 minutes prior to bedtime and by following sensible sleep hygiene habits.
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Daytime Alertness- Reduces insomnia, jet lag & daytime fatigue
- Promotes restful sleep & calm mood
- Supports brain function, wellbeing & anti-aging
Top Melatonin Products* ❯Melatonin Review for Sleep Cycles
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Sleep is regulated by the brain’s circadian clock, which controls the 24-hour cycle (circadian rhythm) that our bodies follow throughout the day. Most living organisms exhibit a circadian rhythm, which is determine by light and darkness levels.
The brain’s master clock is regulated by a group of light-sensitive nerve cells called the suprachiasmatic nucleus (SCN). In sunlight, the SCN signals the body to raise temperature and produce cortisol hormone to wake us up.
At night, the SCN signals release of melatonin, a pineal gland hormone. Levels rise in the evening and stay elevated for 12 hours, with daytime levels barely detectable.
A number of factors can affect the release of melatonin from the pineal gland, potentially causing sleep disorders. Research and user reviews attest that taking a melatonin supplement can help to normalize sleep patterns in many cases.
How Does Melatonin Promote Sleep?
In a 2015 study in the journal Neuron, a Cal Tech research team conducted a zebrafish experiment to study melatonin’s role in sleep.
Humans and zebrafish have several commonalities: (1) both are diurnal—awake during the day and asleep at night, (2) both produce melatonin at night, and (3) both begin to fall asleep about 10 minutes after “lights out”.
The researchers compared normal fish with genetically mutated fish unable to produce melatonin. The mutated fish not only took twice as long to fall asleep, but also slept about half as long as the normal fish.
The researchers suggested that melatonin is necessary for the circadian regulation of sleep, and that we need it to fall asleep and stay asleep.
Many situations can disrupt natural sleep patterns: shift work or travel, stress, and bright indoor lighting, all of which can prevent the body’s melatonin release. Reviews show that once the sleep cycle has been significantly disrupted, it can be very difficult to return to normal.
Who Should Use Melatonin?
Approximately 20 percent of adults have trouble getting a good night’s sleep, and 12% have insomnia. Many of these people turn to melatonin for help as a natural alternative to prescription sleep aids.
A number of pharmaceutical sedatives are reported to cause drowsiness and a “hangover” effect the next morning. According to melatonin reviews posted online, this supplement does not cause a “hangover” effect the following morning after taking it.
For people with circadian rhythm sleep disorders due to delayed sleep phase, jet lag, or shift work, bright light treatment in combination with melatonin is a recommended treatment.
Melatonin is also recommended for healthy adults expecting an upcoming sleep schedule shift or jet lag, according to a 2015 Medwave study.
However, Melatonin should not be used long-term as a sleeping pill. Taking melatonin for more than a few weeks with no result usually indicates another underlying issue such as stress.
This supplement may not work in these cases, which are the result of a cause not related to the body’s melatonin production. Instead, sufferers may benefit from bedtime relaxation therapy practices.
Reported Melatonin Health Benefits
In addition to positive reviews showing it can improve sleep quality, melatonin supplements may also promote health benefits that are linked to better sleep patterns. This supplement is currently being investigated as an anti-aging supplement and to improve symptoms of Metabolic Syndrome.
Research indicates that melatonin levels decrease naturally as we age; individuals over 60 may need supplements to restore normal levels.
Studies suggest a potential link between the decline in natural melatonin levels and an increase in fat mass and insulin levels as we age. Melatonin has been shown to modulate fat metabolism in some mammalian species. Furthermore, sleep has been shown to play an important part in a healthy weight loss regimen and in maintaining normal metabolic function.
Researchers have also looked at the link between melatonin and proper nutrition. Initial studies have indicated disruptions in circadian rhythms in women with particular eating disorders.
These studies have shown that an increase in daytime melatonin secretion alters the function of other hormones that regulate normal eating patterns.
Furthermore, animal studies in which pineal glands have been removed show increased insulin resistance, glucose intolerance, and weight gain. This indicates melatonin’s possible important role in appetite and weight regulation.
Additional Uses of Melatonin Supplements
Melatonin may also help regulate menstrual periods and menopause. In a 2015 study of 90 postmenopausal women, a significant melatonin deficiency was found, suggesting its use in treatment of these disorders.
A review of research evidence suggests that melatonin serves as a strong antioxidant to help strengthen the immune system. Researchers note that melatonin’s original, primary function in early life forms was as an antioxidant and scavenger of free radicals.
Melatonin has several unique features which make it well-suited for protecting cells from oxidative stress. More research is needed to understand its antioxidant mechanisms and the implications for medicinal uses.
Research is also looking at the effects of melatonin for Parkinson’s and Alzheimer’s diseases, breast cancer, COPD, and heart disease. Melatonin has also been proven effective in patients who have suffered ischemic stroke (IS), which causes insomnia because the sleep initiation cycle is disturbed.
Melatonin Dosage Review
According to user reviews, higher dosages of melatonin are more effective for alleviating short-term episodes of insomnia. In research studies, dosages of up to 5 mg have been taken for primary insomnia for a maximum of one week.
To improve sleep quality and as natural sleep aid, a dosage range of 2 to 3 mg is cited by the Natural Medicines Database. This dosage is typically used 30 to 60 minutes before bedtime and may be combined with other sleep supplements, such as Valerian Root, L-Theanine, GABA and more.
Taking too much of this hormone may actually disrupt your sleeping pattern, with the residual melatonin causing the groggy feeling known as a “melatonin hangover”. However, there are no reported cases of proven toxicity or overdose.
Is melatonin okay for children to take? Children have significantly higher nighttime levels of melatonin than adults. It is recommended that they not take this supplement because it is known to affect sexual maturation.
However, there may be certain instances in which your doctor may recommend using melatonin for your child. Do not use this supplement without first consulting with your doctor.
Supplementing with melatonin for teenagers is not recommended. Teens have a natural circadian sleep delay, so their levels naturally rise later at night. Most teens have early wake times, so melatonin only worsens the sleep deprivation.
Review of Melatonin Safety
Melatonin reviews state that this supplement is usually well tolerated with a low reported risk of side effects. Some users do experience nausea, headaches, dizziness or drowsiness following usage.
It is not recommended to take melatonin for more than 6 months at a time. While some studies have shown it can be used safely for up to two years, more research is needed to understand the effects of long-term supplementation.
Melatonin user reviews show that this supplement can help improve sleep quality and may enable users to wake feeling more rested the next morning. Speak to your doctor to learn more about this supplement and to find out whether it is appropriate for you.
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- CalTech News. Research suggests brain's melatonin may trigger sleep.
- CalTech News. Research suggests brain's melatonin may trigger sleep.
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Article last updated on: March 12th, 2018 by Nootriment