What Does Melatonin Do, and How Does It Function?

What Does Melatonin Do, and How Does It Function?

Melatonin offers compelling advantages, such as enhancing sleep duration and quality, and addressing insomnia. The impact on your sleep pattern depends on the dosage.

During my first and second years in college, I resided in a dormitory with three roommates. While dorm life was an integral part of my college experience, it often interfered with my ability to get a good night’s sleep. To combat this, I experimented with an over-the-counter (OTC) sleep aid containing doxylamine succinate, a sedating antihistamine. Although it frequently left me feeling groggy the following morning, it did help me sleep better.

However, despite being intended for occasional use, I soon found myself relying on it nightly for a restful sleep. Concerned about potential long-term health consequences, I conducted research to explore alternatives and eventually decided to give melatonin a try. Thankfully, it proved to be equally effective without leaving me groggy in the mornings.

But don’t solely rely on my experience to understand melatonin’s sleep benefits; let’s delve into the scientific research. This article will elucidate how melatonin aids in improving sleep, its additional health advantages, and appropriate dosage guidelines.

Using Melatonin for Improved Sleep

There is substantial evidence indicating that melatonin supplementation before bedtime can be beneficial. It is known to reduce sleep latency, which is the time it takes to fall asleep, while also increasing the total duration of sleep.

In a comprehensive review of 11 studies, it was observed that taking melatonin before sleep reduced sleep latency by nearly 3 minutes and extended total sleep duration by approximately 30 minutes when compared to a placebo.

Furthermore, an analysis of 23 studies conducted on individuals with sleep disorders related to medical conditions revealed that melatonin significantly alleviated sleep disturbances, reduced sleep latency, and enhanced both sleep duration and quality.

It’s important to note that while some research indicates melatonin’s effectiveness in improving sleep among individuals with mental disorders or neurological conditions like Alzheimer’s disease, other studies offer differing perspectives.

Additionally, melatonin has shown promise in mitigating the effects of jet lag, a transient sleep disorder experienced when one’s internal biological clock is out of sync with a new time zone. Shift workers may also encounter jet lag-like symptoms due to unconventional work hours.

Melatonin can assist in aligning your internal clock with the time zone change, potentially reducing jet lag. For example, an analysis of 11 studies involving individuals who crossed five or more time zones indicated that melatonin was likely effective in mitigating the impact of jet lag.

However, before considering melatonin supplementation, it is advisable to adopt healthy sleep practices. These include establishing a consistent sleep schedule, limiting alcohol and caffeine intake, and reducing exposure to light and electronic devices before bedtime.

Additional Health Benefits of Melatonin

Beyond its role in promoting better sleep, melatonin may offer various other health advantages.

Potential Support for Eye Health

Maintaining healthy levels of melatonin, derived from indole, may contribute to the well-being of your eyes. This hormone boasts potent antioxidant properties that could reduce the risk of eye conditions, including age-related macular degeneration (AMD).

In fact, a review has suggested that melatonin supplements may help mitigate AMD by neutralizing free radicals and reducing inflammation.

Possible Relief for Acid Reflux and GERD

Melatonin may also hold promise in alleviating acid reflux and gastroesophageal reflux disease (GERD) by safeguarding the lining of your esophagus. The esophagus serves as the tube connecting your throat to your stomach and is vulnerable to irritants such as acid, alcohol, and nonsteroidal anti-inflammatory drugs.

For instance, a study demonstrated that melatonin intake can inhibit an enzyme system responsible for damaging the esophageal epithelial barrier. This barrier plays a crucial role in shielding the deeper layers of your esophagus from harm. Disruption of this barrier is a known factor contributing to acid reflux and GERD, and in some cases, it may lead to more severe health complications, including cancer.

Potential Benefits of Melatonin

Melatonin may have a positive impact on various health conditions, including:

Tinnitus Symptom Reduction

Tinnitus is characterized by the sensation of ringing in the ears, often more pronounced in quieter environments, such as when trying to sleep. Intriguingly, there is research suggesting that melatonin supplementation could help alleviate significant tinnitus symptoms and improve sleep.

A review encompassing five studies concluded that melatonin, either alone or in conjunction with tinnitus medications, might effectively manage this condition while enhancing sleep quality. However, it’s worth noting that the quality of these studies was relatively low, which can limit the strength of the review’s findings.

Migraine Attack Relief

Migraines are recurring headaches characterized by intense, pulsating pain, often affecting one side of the head. While several prescription medications are available for migraine treatment, melatonin may also offer relief by inhibiting pain sensations.

In an analysis of 11 studies, melatonin intake was found to significantly reduce both the severity and frequency of migraines compared to a placebo, and this effect was observed in both children and adults, albeit with varying degrees of effectiveness. Another review of 25 studies yielded similar results, suggesting that taking 3 mg of melatonin at bedtime could reduce the frequency of migraines in adults.

How to Use Melatonin

If you’re contemplating melatonin as a remedy for insomnia, it’s advisable to initiate your melatonin regimen with a conservative dosage.

For instance, consider commencing with a modest 0.5–1 mg dose, taken approximately 30 minutes before your intended bedtime. If you find that this dose doesn’t facilitate your transition into slumber, you can gradually increase it to 3–5 mg.

It’s important to note that exceeding 5 mg of melatonin is unlikely to expedite the onset of sleep. The primary objective is to identify the lowest effective dose that aids in achieving restful sleep.

Nevertheless, it is crucial to adhere to the specific dosage guidelines provided with your melatonin supplement and to engage in a discussion with a healthcare professional before incorporating over-the-counter melatonin into your routine.

Given the diversity of melatonin formulations available, it may also be beneficial to consult with a physician or pharmacist to determine the most suitable form for your needs.

In the United States, melatonin is readily accessible without a prescription. However, in other regions such as the European Union and Australia, a prescription is typically required (30).

Melatonin: Potential Side Effects

Based on current evidence, melatonin supplements are generally considered safe and non-addictive for both children and adults. Long-term supplementation is also likely safe, with studies showing no significant adverse events associated with daily melatonin doses ranging from 2 to 10 mg over a period of up to 3.5 years.

It’s noteworthy that unlike other hormones, there is no evidence to suggest that melatonin supplementation interferes with your body’s natural ability to produce its own melatonin.

Nonetheless, some individuals have reported minor and transient side effects when taking melatonin supplements. These may include:

• Daytime sleepiness
• Fatigue
• Dizziness
• Headaches
• Nausea

 

Sensation of coldness

It’s important to keep in mind that these side effects are typically mild and short-lived. If you experience persistent or severe side effects, it’s advisable to consult with a healthcare professional for further guidance.

Interactions with Melatonin

Despite its generally favorable safety profile, melatonin has the potential to interact with various medications, which can influence their efficacy or elevate the risk of side effects.

Melatonin may interact with the following medications:

• Sleep aids or sedatives
• Blood thinners
• Anticonvulsants
• Blood pressure medications
• Antidepressants
• Oral contraceptives
• Diabetes medications

 

Immunosuppressants

If you have an underlying medical condition or are currently taking any of the medications listed above, it is advisable to consult with your healthcare provider before incorporating melatonin into your routine.

It’s worth noting that melatonin may also interact with alcohol. Some research suggests that moderate to heavy alcohol consumption can lead to reduced melatonin levels, potentially disrupting sleep quality, although study results vary.

Low melatonin levels, along with persistent sleep disturbances, have been associated with alcohol use disorder (AUD) and an increased risk of relapse among individuals attempting to abstain from alcohol.

In this context, melatonin supplements could potentially play a crucial role in preventing and treating AUD, while also mitigating the oxidative stress and inflammation associated with excessive and frequent alcohol consumption.

Melatonin and Pregnancy

The natural fluctuations of melatonin levels play a significant role during pregnancy, with distinct changes occurring.

During the initial and middle stages of pregnancy, there is a decrease in the nighttime peak of melatonin. However, as the due date approaches, melatonin levels gradually increase, reaching their peak at full term. These levels return to their pre-pregnancy state after delivery.

Throughout pregnancy, melatonin is transferred to the developing fetus, where it plays a pivotal role in shaping circadian rhythms and aiding in the development of both the nervous and endocrine systems.

Melatonin also seems to serve as a protective shield for the fetal nervous system. Its antioxidant properties are believed to safeguard the developing nervous system from potential damage caused by oxidative stress.

While it’s evident that melatonin plays a crucial role during pregnancy, it’s essential to note that there is limited research on melatonin supplementation during this period. Consequently, it is not recommended to take melatonin supplements during pregnancy.

Melatonin and Infants

During pregnancy, melatonin is passed on to the developing fetus. However, once the baby is born, their pineal gland begins producing its own melatonin.

In infants, melatonin levels are typically lower during the initial three months following birth. Subsequently, they tend to increase, possibly due to the presence of melatonin in breast milk.

After childbirth, maternal melatonin levels peak during the nighttime hours. Consequently, breastfeeding in the evening may contribute to the establishment of the baby’s circadian rhythms.

While melatonin is a natural component of breast milk, there is currently no available data on the safety of melatonin supplementation during breastfeeding. Hence, it is advisable to refrain from using melatonin supplements while nursing.

Melatonin and Children

Children and adolescents, like adults, can also encounter difficulties when it comes to falling asleep.

Sleep disorders are notably prevalent in children, with an elevated occurrence among those with developmental disorders such as autism spectrum disorder (ASD) and attention deficit hyperactivity disorder (ADHD).

Research into the effectiveness of melatonin in children and adolescents is an ongoing endeavor.

A review that encompassed seven studies investigating melatonin’s use in this age group found that, as a short-term treatment, melatonin led to quicker sleep onset and extended sleep duration compared to a placebo.

In a smaller study, individuals who had been using melatonin since childhood, over approximately 11 years, exhibited sleep quality that was not notably different from that of a control group who had not used melatonin. This suggests that their initial sleep problems normalized over time.

Studies focusing on melatonin’s impact on children with developmental disorders like ASD and ADHD have yielded mixed results. In general, they indicate that melatonin may have a positive effect on these children, enabling them to sleep for longer durations, fall asleep more quickly, and experience improved sleep quality.

Tolerance, Dosage, and Precautions

Melatonin is generally well-tolerated by children. While there is some concern that prolonged use might potentially delay the onset of puberty, as a natural decline in evening melatonin levels is linked to puberty’s initiation, further research is required to investigate this matter.

Melatonin supplements for children are often available in the form of gummies.

Dosage recommendations vary with age, and more research is necessary to determine the most suitable and effective dosages. Nevertheless, typical suggestions include 1 mg for infants, 2.5–3 mg for older children, and 5 mg for young adults.

Furthermore, given the ongoing uncertainties surrounding the long-term effects of melatonin use in children, it might be advisable to first encourage your children to adopt healthy sleep habits if they are not already doing so, before considering melatonin supplementation.

Melatonin and the Elderly

As people age, the secretion of melatonin naturally declines, potentially contributing to sleep difficulties among older adults.

While research in this area is ongoing, studies suggest that melatonin supplements may have the potential to enhance both the onset and duration of sleep in older individuals.

Melatonin might also offer benefits to individuals with mild cognitive impairment or Alzheimer’s disease. Some research indicates that melatonin can improve sleep quality and increase morning alertness in those diagnosed with these conditions, although further investigation is required.

While melatonin supplements are generally well-tolerated, it’s worth noting that in older adults, they may lead to increased daytime drowsiness, particularly when used in conjunction with prescription sleep medications.

Notably, research highlights the potential anti-inflammatory effects of melatonin, which could be particularly advantageous for older adults, as they are more likely to experience chronic inflammatory conditions like heart disease compared to younger individuals.

The recommended melatonin dosage for older adults typically ranges from 1 to 6 mg, with an initial preference for starting with the lowest feasible dose. Caution is advised due to potential interactions between melatonin and common prescription medications.

Before considering melatonin supplementation, older adults should consult with a pharmacist or physician to ensure it aligns with their individual health circumstances.

In Conclusion

Melatonin stands as a potentially effective supplement for improving sleep, particularly for individuals grappling with issues like insomnia or jet lag. It might also yield additional health benefits.

Before considering melatonin supplementation, it is crucial to have a discussion with a healthcare professional or pharmacist. This conversation will help determine whether melatonin is suitable for your specific needs and whether it might interact with any medications you are currently prescribed.

If you proceed with melatonin, commence with a conservative dose of 0.5–1 mg, taken approximately 30 minutes before bedtime. If this initial dose proves insufficient, you can explore a higher dosage in the range of 3–5 mg.

While melatonin is generally well-tolerated, it’s important to be aware that mild side effects are possible.