Sections: What is it? | How it helps sleep | Dosage | Side Effects | Supplements
What is Melatonin?
Melatonin is a hormone, naturally produced in the brain, that has a wide range of functions and benefits. Perhaps the most commonly known one is the regulation of circadian rhythms, associated with jet lag and sleeping difficulties.
Melatonin is used increasingly for a number of medical conditions, like Alzheimer’s Disease, tinnitus, radiation exposure, and MS.
Melatonin is produced in the pineal gland, in the brain, and plays a part in the control of sleep-wake cycles. Melatonin is not only produced in the brain, but is present in some foods and can be taken as a supplement in pill form.
In this article, we will look at melatonin's role in the human body, why people take melatonin pills, along with any side effects and warnings.
Why does Melatonin Help You Sleep?
The part of the brain that controls circadian rhythms is called the suprachiasmatic nucleus (SCN) and is found in the hypothalamus.
The SCN creates and regulates the daily cycle of wakefulness and sleepiness, usually in concert with the light and dark cycles of day and night. It releases certain hormones at the appropriate time to promote a healthy rhythm of sleeping, waking, and the transitions from one to the other.
As part of this regulating process, melatonin is released at night by the pineal gland.
Though light-dark information is part of the process, a human being kept away from these external cycles will still maintain a natural rhythm totalling around 24 hours and 10 minutes, divided into periods of activity and sleep.
Melatonin for Sleeping Disorders
Melatonin has been used to treat insomnia in children and older adults; to counter the negative effects of jet-lag; to treat delayed sleep phase syndrome, in which the circadian rhythms are too long. Children with autism also often have lower than normal melatonin levels, perhaps associated with their abnormal melatonin pathways.
Research seems to show that melatonin can help to increase sleep duration, shorten times taken to fall asleep, and reduce the frequency of sleep interruptions in children due to unexplained waking. Much of the evidence is subjective, however, and more rigorous studies need to be done to verify and quantify these findings.
Melatonin in the UK
In the UK, melatonin is a prescription-only medicine. You cannot buy it as a food supplement in UK shops. If you think melatonin may help you, speak to your GP or pharmacist. They can tell you if it is right for you and how to take it.
You should consult your doctor to get a medically sound dosage recommendation for your unique situation. However we have a rough guide of recommended dosages below.
Melatonin Side Effects
Melatonin has very few known side effects, but there are a few problems reported by subjects while undergoing melatonin use. At least one of the test subjects reported having dizziness, drowsiness, irritability, headache, and/or nausea. Studies on patients of advanced age noted at least one report of restless legs, change in skin pigmentation, and/or thrombosis (blood clots).
There are no known side effects for pregnant or nursing mothers or the foetuses or babies, but since receptors are found in areas that may affect the reproductive system, it is not recommended for use by pregnant or breast-feeding mothers.
How does Melatonin react with other medication?
In addition to those cautions, there are some people who should avoid using melatonin as it may affect conditions or other medications.
Patients taking drugs such as benzodiazepines, codeine, alcohol and/or barbiturates may feel an increase in any drowsiness that occurs as a side effect of the other drug.
Those taking immunosuppressant drugs should not take melatonin, as it influences the immune system in some way.
Melatonin can increase the risk of seizures.
It can also worsen depression.
Melatonin can interfere with medication taken for bleeding disorders, such a haemophilia, or for other blood-related conditions such as high blood pressure, or anticoagulants.
Melatonin may affect blood sugar levels, and so is not recommended for those suffering from diabetes.
Finally, it is recommended that those taking ACE inhibitors do not use melatonin.
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References
Frequently Asked Questions
1. What is melatonin? What does it do?
The melatonin is a naturally occurring hormone produced by your brain which helps regulate your sleep and wake cycle. It goes up at night to signal your body that it's sleep time and down in the morning to wake you up.
2. How can I use melatonin to get more restful sleep?
Melatonin has a beneficial effect on sleep onset and sleep quality, particularly when your body clock is disrupted due to jet lag or atypical sleep routines. Best taken at the right time, before bed, not just right before you close your eyes.
4. Can you take melatonin every night?
Short-term use is generally safe and side effects are typically mild such as headache, dizziness, or grogginess the following day. There are not as many studies on the use of melatonin for long periods of time, such as for chronic insomnia, and some recent ones suggest a correlation between long-term use and an increased risk of health problems, so consult your doctor before using it for several months.
5. Melatonin should be avoided or used with extra caution by which of the following?
Avoid taking melatonin when pregnant, lactating, or without a doctor's recommendation. Be careful or do not use if you are on blood thinners, immune suppressing drugs, some blood pressure medications, diabetes medications, or seizure or depression medications.
6. Is it safe for children to take melatonin?
In children, melatonin may be prescribed as a medication for sleep disorders associated with certain medical conditions, such as autism or ADHD, but should only be given under medical supervision. Not recommended for children under 2 years of age unless advised by a specialist.
7. What are the most frequent most common side effects?
The side effects are generally minor, such as headache, dizziness, nausea and drowsiness the day after. Others say they have strange dreams, feel irritated or have an upset tummy, particularly when taking larger doses.