Melatonin is a very popular and widely used sleep supplement. But how much does it actually benefit your sleep?
WHAT IS MELATONIN?
Often referred to as the “sleep hormone,” melatonin is produced naturally in a part of the brain called the pineal gland. Its purpose is to aid the regulation of our sleep cycle and circadian rhythm. Our melatonin levels are normally linked to the amount of light around us. When the sun goes down, the pineal gland begins releasing more melatonin to let the body know it’s time to go to sleep. In the morning melatonin production slows down, helping us to wake up.
Normally, the body increases melatonin level in the evening 1 to 2 hours before usual bedtime. Melatonin level peaks in the body around 2-4 a.m. and then decreases until morning, when production ceases. If you take melatonin to sleep, it must be taken at the right time, or else it could shift the circadian clock in the wrong direction or have no effect. We can create optimal conditions for natural release of melatonin by employing some of the following techniques:
Stop using your computer, smartphone or tablet because the blue and green light from these devices can neutralize melatonin’s effects.
If you watch television, be sure you’re at least six feet away from the screen.
Turn off bright overhead lights too.
We can also help program the body to produce melatonin for sleep at the right time of day by getting exposure to daylight during the morning and afternoon. Taking a walk outside or sitting beside a sunny window during morning hours does the trick.
If you are not sleeping well, you may decide to try an over-the-counter medication for sleep. Three typical problems are difficulty going to sleep, difficulty staying asleep and waking up too early.
Melatonin is generally available as an over-the-counter supplement, typically a tablet or capsule that you take orally. The majority of melatonin supplements are made synthetically in a lab.
HOW DOES MELATONIN HELP YOU SLEEP?
Studies estimate that about 33% of adults worldwide may suffer from insomnia. And while most people’s bodies generate sufficient amounts of the hormone on their own, taking additional melatonin supplements can be useful for many of us who struggle to fall asleep.
Although taking melatonin before bed may not help you stay asleep, it is often beneficial in enabling you to fall asleep in the first place.
Melatonin itself does not actually put you to sleep. It simply alerts your body to the fact that it’s nighttime so it can get to sleep more easily. It does this by binding with receptors in your body and brain to better allow you to relax and to decrease nerve activity. Melatonin may also reduce your levels of dopamine, a hormone associated with wakefulness.
HOW MUCH DOES MELATONIN HELP YOU SLEEP?
A meta-analysis of 19 studies (1683 subjects) found that in children and adults melatonin supplement decreases time to fall asleep by 7 minutes and increases overall sleep time by 8 minutes, It has been shown to improve sleep quality as well. Another meta-analysis found that melatonin reduces sleep onset latency (time it takes you to fall asleep) and increases total sleep time, although it does not improve sleep efficiency, Evidence supporting use of melatonin as a sleep aid in adults and children with neuropsychiatric disorders is less strong. However, in 19 randomized controlled studies, melatonin significantly improved sleep onset latency, sleep duration, and wake time after sleep onset in children with neurodevelopmental disorders.
WHEN SHOULD YOU TAKE MELATONIN?
A standard recommendation for the best time to take melatonin is about 1-2 hours before you plan to go to sleep. Melatonin can often be useful in remedying the following common situations:
Insomnia. As stated above, melatonin may decrease the length of time it takes you to fall asleep and in turn improve your sleep efficiency.
Jet lag. Some scientific evidence supports use of melatonin to minimize the effects of jet lag, especially in people traveling eastward over 2 to 5 time zones. Taking melatonin one hour prior to your new bedtime when you change time zones for 2 to 4 nights after arrival can help adjust your circadian rhythm and decrease jet lag symptoms from travel.
Shift work disorder. When you work night shifts and your sleep schedule does not align with sunrise and sunset, melatonin encourages your body to think it’s dark outside even when it’s not.
HOW MUCH SHOULD YOU TAKE?
Less is more!
Research has found that taking melatonin in low doses is the most effective way to promote sleep if you are experiencing restlessness or insomnia. Lower doses may help you sleep better without disrupting your circadian rhythms and causing prolonged drowsiness. Recommended doses of melatonin are from 0.5 mg up to 2 mg. Taking more of it doesn’t make it work better or faster.
Over-the-counter melatonin may come in standard amounts like 1 milligram, 3 milligrams, or 5 milligrams. You can use a pill-cutter to cut the tablets in half or quarters to create a smaller starting dose.
For the most part, it is generally considered safe to take melatonin on a nightly basis in the short term. When melatonin is used at higher doses, it tends to increase daytime sleepiness. Doses of 10 milligrams or higher can cause side effects like drowsiness and headaches. Other side effects of too much melatonin can include reduced focus and concentration, feeling chilled (reduced body temperatures) and higher prolactin levels. Additional side effects of too much melatonin include dizziness, headaches, nausea, diarrhea, joint pain, anxiety and irritability. You may want to consult your doctor about how melatonin can interact with any medications you are taking or medical conditions you might have.
Remember that even though the FDA regulates dietary supplements, such as melatonin, the regulations for dietary supplements are different and less strict than those for prescription or over-the-counter drugs. So there is no guarantee how well what you buy will work, or if its ingredients match exactly what is on the label.
IS IT SAFE TO TAKE MELATONIN WITH ALCOHOL?
You might be tempted to have a glass of wine or other alcoholic beverage to help you fall asleep. Although drinking alcohol can quicken sleep onset (help you fall asleep), researchers strongly recommend against this because it causes arousals and awakenings, meaning it fragments your deep sleep. As a result, you may not feel refreshed on waking. It is not considered safe to take melatonin with alcohol. Because alcohol can disrupt your sleep quality and your natural melatonin levels, you should avoid mixing melatonin with alcohol.
IS IT SAFE TO TAKE MELATONIN WITH CAFFEINE?
It is not recommended that you take melatonin with caffeine. Caffeine is a stimulant that disrupts your sleep-wake cycle and can affect your natural melatonin production. Caffeine takes about 15-45minutes to take effect and has a half-life (time taken for the body to eliminate one-half of the caffeine) of 5 to 6 hours but can remain in your system much longer. If you drink a cup of coffee near the end of the day, there can still be enough caffeine in your system to cause restlessness or waking while you are trying to sleep.
Everyone has occasional nights when they have trouble with sleep, and these are not a cause for concern. However, if you have persistent problems with sleep, they should not be ignored. Sleep disorders are often not recognized or diagnosed. If you have a sleep disorder, it may be impossible for you to get adequate sleep until the disorder is treated, even if you are using the very best coping strategies. You may want to consult your doctor if problems persist.
References:
https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
Ferracioli-Oda E, Qawasmi A, Bloch MH: Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One8(5):e63773, 2013. doi: 10.1371/journal.pone.0063773.
The National Institute for Occupational Safety and Health. (2020a, March 31). Module 6.
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