According to sleephealth.org, if you're having difficulty getting to sleep, you’re not alone. About 50 to 70 million Americans have sleep disorders, and about 1 in 3 adults (about 84 million people) do not regularly get the recommended amount of interrupted sleep they need to protect their health. This is an unfortunate truth as sleep deprivation can put you at risk to an onslaught of health issues--weight gain, increased risk of cardiovascular disease, and a severely weakened immune system to name a few.
One of the ways you can get those eyes to start feeling heavy is with the supplemental use of melatonin. This article will put all of your questions to rest so you can be sleeping soundly in no time.
What is melatonin?
Melatonin is a naturally occurring chemical hormone that is produced in the brain, more specifically, the pineal gland (mostly). It is imperative in regulating your sleep-wake cycle, which makes you feel tired at the end of the day, and wake up in the morning. This naturally occurring form of melatonin is known as endogenous melatonin. On the contrary, it can also be made synthetically, in a lab and purchased as a dietary supplement at your local pharmacy or drug store.
How does it work?
Your pineal gland, located in your brain, will excrete the most melatonin when there is darkness and will decrease the production of the chemical when your body is exposed to light. Prior to the invention of the light bulb, this meant there was a universal bedtime of sorts—when the sun went down—now, however, the largest determiner for this release of melatonin is when we decide to turn our phones off and get some rest.
Melatonin affects cells in your brain’s hypothalamus. It tells your hypothalamus it’s time to slow activity down for the day. Once it gets the message, your hypothalamus dials back the functions it controls—like your body temperature, blood pressure and mood — to get you ready for sleep.
How long does it take for melatonin to kick in?
While everyone metabolizes melatonin differently due to a wide array of factors (we will cover some of these factors later on), it is generally accepted that the quick-dissolving form of it will begin to kick in relatively quickly. One can generally expect to begin feeling the effects of melatonin in about 20-40 mins on average, and to experience the peak of its effects at about 1 hour after consumption. The slow-release form, however, should be taken about 1-2 hours before your bed time. Be sure to consult with your doctor prior to taking a melatonin supplement
How much should you take?
Let’s put the debate to bed, Dr. Rajkumar Dasgupta, sleep medicine specialist at Keck Medicine at USC says to start with a low dose (for adults) of about 0.5 milligrams and begin to tailor it to your needs, increasing or decreasing your dosage as needed. This may sound like an extremely low dose to some, especially when you consider that most melatonin supplements are sold in 5-10 mg servings, allow us to provide a little perspective. The body naturally produces only about 10-80 micrograms of melatonin per night, which is a little less than 10 mg. This means that were you to take a 5 mg capsule, you would effectively be upping your body’s natural production by about 50 times.
With this in mind, you should not exceed more than 10 milligrams in a 24-hour window as it may result in side effects such as: dizziness, headaches, or nausea. Experts recommend that those starting to take melatonin should first begin taking the supplement up to 2 hours prior to bedtime as this would mimic your body’s natural circadian rhythm cycle.
Pay attention to your body, if you notice that you begin to feel effects about 30 mins after consumption, then that would be a good benchmark to begin taking it for future reference. As stated, this is a very difficult estimate to make as there are a wide variety of factors at play, and thus dosages and dosage times will vary from person to person.
What other factors are there to consider?
Age
Our bodies naturally produce less melatonin as we get older, so adults might logically think supplementing with more would be better. However, it is quite the contrary, believe it or not. It seems that older adults (55 and up) tend to be more sensitive to melatonin’s effects and can experience groginess the following day at higher doses.
Empty stomach
As with any other drug or supplement, it is important to take in account how much you’ve had to eat prior to consuming the melatonin supplement. It is quite likely that the effects will take longer to present themselves when the individual has just satiated themself with a large meal, whereas those who are taking the supplement on an empty stomach might otherwise feel the effects much faster.
It is important to consider other lifestyle choices such as:
Diet- Individuals with healthier diets often experience more favorable outcomes with melatonin supplementation.
Exercise- Regular physical activity can enhance the effects of melatonin on sleep and metabolism.
Why should you take melatonin?
Melatonin is a supplement primarily intended for those who tend to have trouble falling asleep at a conventional bed time (delayed sleep phase syndrome). However, it can serve many other purposes as well. According to WebMD, there are some other potential benefits that melatonin supplementation may be good for:
Cancer- Taking high doses of melatonin by mouth or as a shot, administered by a healthcare provider along with chemotherapy or other cancer treatments, might reduce tumor size and improve survival rates in some people with cancer.
High blood pressure- Taking the controlled-release form of melatonin by mouth before bedtime seems to lower blood pressure in people with high blood pressure. Immediate-release products don't seem to work.
Insomnia- Taking melatonin by mouth, short-term, seems to shorten the time it takes to fall asleep in people with insomnia, but only by about 7-12 minutes. It's not clear if it affects the amount of time spent sleeping. It also seems to be more helpful in older adults and those with certain other conditions.
Jet lag- Taking melatonin by mouth can improve certain symptoms of jet lag such as alertness and reduce daytime sleepiness and tiredness. But it might not help shorten the time it takes for people with jet lag to fall asleep.
Migraine- Taking melatonin by mouth before bed can prevent migraines in adults and children. It's not clear if melatonin helps to treat migraines.
Note: While melatonin is non-habit-forming, and is safe for short-term use, there are limited studies into the effects of long-term use. If you need to take it for more than a few weeks at a time, you should consult with your doctor.
When should you not take melatonin?
Melatonin supplements aren’t FDA approved or regulated. This means that over the counter supplements don’t have the same research requirements that prescription medications do. Studies show that over the counter products often contain different amounts of melatonin than the label indicates. Look for certified supplements and reputable brands to be sure that you are being safe in your sleep practices.
A safe and doctor formulated product that promises to calm the mind and body to ease restlessness and promote faster & better sleep is Dr.Emil’s EZ Dose Plus. This product rocks!...you to sleep with its premium blend of ingredients, including GABA, St John’s Wort, L-Theanine, & melatonin are enhanced with a time – released capsule including a B12 kicker to help you wake up refreshed.
Another thing to keep in mind is that melatonin can interact with other medications. Be sure to review your medication list with your provider to make sure it is safe for you to take. Do not take melatonin if you’re engaging in any of the following:
- Driving or using machinery: Melatonin can make you feel groggy, making it difficult to do functions like driving or operating machinery for work.
- You have high blood pressure: Taking melatonin can increase your blood pressure, nullifying the effects of your medications.
- You're pregnant: Refrain from taking any melatonin supplements while you're pregnant. Instead, speak with your doctor about other options for helping you sleep.
- You're diabetic: Melatonin can increase blood sugar levels, making it unsafe if you have diabetes.
- Using central nervous system depressants: Taking melatonin with these drugs could create an even more potent sedative effect.
- You're taking seizure threshold-lowering drugs: Melatonin use could increase the risk of seizures.
- You have dementia: There isn't enough information either way on melatonin's effectiveness in people with dementia. That's why a medical professional's expertise can help determine better solutions for sleep management.
Sleep on it with the help of melatonin
There’s a reason melatonin is the most used sleep aid in the world—it helps millions finally catch those elusive Z’s. It typically begins working within 20–40 minutes, and while it’s not a one-size-fits-all solution, melatonin can be a useful tool for those struggling to find a consistent bedtime routine or adjust their internal clock. So if you’ve been tossing, turning, and counting more sheep than you’d care to admit, maybe it’s time to let melatonin be the nudge your system needs to finally get some well-deserved shut-eye.
