Getting quality sleep is crucial for both physical and mental health. One of the primary factors that contribute to adequate and restful sleep is melatonin, a hormone that helps control our sleep-wake cycle. Due to its vital role, melatonin has become an increasingly popular supplement for addressing sleep problems, especially among those who have trouble falling asleep or staying asleep.

This article will help you understand why melatonin is so important for your body, how it works, and what you need to consider when choosing melatonin supplements to address your sleep issues, including potential benefits and drawbacks.

How Does Melatonin Improve Sleep and Overall Health?

What is Melatonin and What Does It Do?

Melatonin is a naturally occurring hormone that helps regulate your body's circadian rhythm, also known as the body’s internal clock. This rhythm follows a 24-hour cycle, influencing sleep and wake patterns.

For healthy individuals with a regular sleep cycle, the brain produces more melatonin in the evening or in low-light conditions, as the production of melatonin is linked to light exposure detected by the eyes. When light decreases, the body signals an increase in melatonin production, promoting sleep and aligning the body’s clock to nighttime rest. This natural melatonin surge leads to increased drowsiness in the evening, starting after sunset, and continues throughout the night for about 7 hours, allowing for uninterrupted sleep. In the morning, melatonin levels decrease significantly due to daylight exposure, helping individuals feel alert upon waking.

The Benefits of Melatonin for Sleep

For those experiencing sleep difficulties, taking melatonin supplements about 30 minutes before bedtime may help facilitate sleep. Normally, melatonin produced by the body helps establish a sleep routine and signals the body that it’s time to rest. Thus, melatonin supplements can be particularly beneficial for individuals with:

• Naturally low melatonin levels.
• Difficulty falling asleep due to stress or travel fatigue.
• The need to take medications that interfere with sleep.
• A habit of staying up late but needing to wake up early.

While melatonin supplements may assist with short-term sleep issues, they may not be effective for chronic insomnia. In such cases, individuals should consult a healthcare professional for guidance.

Who Should Consider Taking Melatonin?

Melatonin supplements are most suitable for people with specific sleep disorders due to its effects on the body’s natural sleep cycle. The Sleep Foundation outlines a few conditions that may benefit from melatonin use:

1. Non-24-Hour Sleep-Wake Disorder (N24SWD)
N24SWD is a condition where an individual’s sleep and wake cycles are not aligned with the typical 24-hour day-night rhythm, causing their sleep times to shift later each day. This condition is often seen in people with impaired light perception, such as blind individuals, leading to disrupted daily functioning. Melatonin can help regulate sleep patterns for these individuals.

2. Delayed Sleep-Wake Phase Disorder (DSWPD)
DSWPD occurs when a person’s sleep and wake times are delayed compared to the typical pattern, making it hard to fall asleep and wake up at conventional hours. The primary symptom is an inability to sleep at night and difficulty waking up in the morning, which interferes with daily routines such as attending work or school. This disorder is most common in teenagers and young adults. Treatment involves adjusting sleep habits and using melatonin in the evening.

3. Insomnia
Insomnia involves difficulty falling asleep, frequent nighttime awakenings, or early morning awakenings with an inability to go back to sleep. This results in fatigue, poor daily functioning, and other health issues. Melatonin is not considered a primary treatment for insomnia but can be used alongside other therapies to help shorten the time needed to fall asleep.

4. Shift Work Disorder
A small dose of melatonin may help shift workers or night shift employees sleep during the day. However, some experts caution against using melatonin for this purpose, as it can be challenging to time the dosage correctly and predict its effects.

5. Jet Lag Relief for Frequent Travelers
Melatonin supplements can alleviate jet lag by helping the body’s internal clock adjust to a new local time zone. This adjustment improves sleep quality and reduces fatigue, making melatonin a popular choice for professionals such as pilots, flight attendants, business travelers, artists, and athletes.

Potential Side Effects of Melatonin

While research suggests that short-term melatonin use is safe for most adults, more studies are needed to confirm its long-term safety. Currently, melatonin supplements are considered non-addictive and have relatively mild side effects, such as:

• Nausea
• Stomach discomfort
• Dizziness or headaches
• Vivid dreams or nightmares
• Daytime drowsiness
• Irritability
• Temporary depressive feelings

An important point to note is that individuals should avoid driving or operating machinery for at least 4 hours after taking melatonin. Before starting melatonin, it’s advisable to consult a doctor, especially if you have specific health conditions or are taking other medications.

Who Should Avoid Taking Melatonin?

Melatonin may not be suitable for everyone. People in the following categories should avoid melatonin or consult a healthcare provider before using it:

• Pregnant or breastfeeding women.
• Individuals with bleeding disorders.
• Those suffering from depression.
• People with seizure disorders.
• Organ transplant recipients.

Additionally, certain medications, such as contraceptives, caffeine, and SSRIs (used to treat depression and anxiety), can increase melatonin levels in the body.

How Much Melatonin Should You Take?

Over-the-counter melatonin supplements come in a variety of dosages, ranging from 0.2 mg to 20 mg, and are available in various forms, including fast-release and slow-release tablets, dissolvable gels, powders, creams, and patches. For those unsure about which form or dosage is right, consulting a doctor is recommended.

The appropriate melatonin dosage varies depending on the specific sleep issue, personal characteristics, and health history. Typically, adults and teenagers are advised to start with a low dose, such as 1 mg, and adjust based on their response.

By understanding how melatonin works and its benefits, you can make informed decisions about incorporating it into your sleep routine. Remember to always consider your unique needs and consult with a healthcare professional for personalized advice.

Currently, a vitamin brand with melatonin that is gaining a lot of attention for promoting healthy sleep is CARE Pharma. This is because CARE Pharma’s vitamins are formulated by doctors, making them highly reliable. Customers can choose vitamins that specifically target their health concerns or consult with a doctor to receive a personalize vitamin pack that comprehensively addresses all health issues.