Melatonin is a hormone produced naturally in the body by the pineal gland, a small gland in the brain. It plays a crucial role in regulating sleep-wake cycles, also known as the body's circadian rhythm. Melatonin levels typically rise in the evening as it gets darker, signaling to the body that it's time to sleep. Conversely, levels decrease in the morning with exposure to light, helping to wake you up.
Melatonin is often used as a supplement to help regulate sleep patterns, especially in cases where natural melatonin production might be disrupted due to factors like shift work, jet lag, or certain health conditions. It's available over the counter in various forms, including effervescent tablets, pills, capsules, gummies, and even liquid. The effectiveness of melatonin supplementation can vary among individuals, and it's essential to use it carefully, considering dosage, timing, and potential interactions with other medications or health conditions.
When it comes to melatonin dosage, there isn't a set amount of melatonin that is officially advised, most users take it 30 minutes before bed. They typically take between 1 and 5 milligrams. There are several dosages of melatonin supplements for sleep are available, ranging from 200 micrograms to 20 milligrams.
Melatonin is generally considered safe for short-term use, but its long-term safety when taken every day isn't thoroughly researched. Most studies focus on short-term use, typically for a few weeks or months. For short-term use, it's often safe when taken at appropriate doses.
Melatonin supplementation for sleep should be avoided if you have depression, an autoimmune disease, or a seizure disorder, you should not use melatonin while you are pregnant or nursing. If you have high blood pressure or diabetes, consult your physician. Those using some drugs for hypertension may also have a rise in blood pressure and blood sugar when taking melatonin supplements.
Link for Reference:
Fatemeh G, Sajjad M, Niloufar R, Neda S, Leila S, Khadijeh M. Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. J Neurol. 2022 Jan;269(1):205-216. doi: 10.1007/s00415-020-10381-w. Epub 2021 Jan 8. PMID: 33417003.
Fatemeh G, Sajjad M, Niloufar R, Neda S, Leila S, Khadijeh M. Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. J Neurol. 2022 Jan;269(1):205-216. doi: 10.1007/s00415-020-10381-w. Epub 2021 Jan 8. PMID: 33417003.
