
Have you been tossing and turning all night? Do you need another cup of coffee or energy drink to stay awake at work? Do you have jet lag or work the night shift?
Getting a good night's sleep is essential to our physical and mental well-being, so what can we do when we require sleep? You might be wondering if the melatonin you've seen on the pharmacy shelf is a good solution. Here are the details you need to know before you go ahead and buy those tablets:
What is Melatonin (2):
Melatonin is a hormone produced by the pineal gland in the brain. Sleep and wake cycles are regulated by melatonin, which inhibits melanin formation and may help regulate reproductive cycles. It is found in minimal amounts in meat, grains, fruits, and vegetables. Alternatively, it may be purchased as a supplement.
Why a need for a Melatonin Supplement? (2)
Several factors affect how humans sleep, the most important of which is exposure to light or darkness. When exposed to sunlight, a nerve pathway is stimulated from the retina to an area called the hypothalamus. One part of the brain, called the suprachiasmatic nucleus (SCN), is responsible for initiating signals to other parts of the brain to control hormones, the body temperature, and various other functions which can affect how sleepy or awake we feel.
This network functions like a clock that sets off a regulated pattern of events felt throughout the body. When the clock in the SCN receives the first light each day, it begins performing functions such as raising the body's temperature and releasing hormones like cortisol, which stimulate the body. In addition, the SCN delays the release of hormones like melatonin, which are associated with sleep onset, until many hours after darkness have fallen.
Melatonin does more than only make you feel sleepy; it also helps your body sleep longer. According to the National Sleep Foundation, melatonin levels remain elevated in your blood for about 12 hours. These levels then decline as the sun comes back out. (1)
Most people produce enough melatonin to fall asleep and stay asleep without any problems. However, not everyone has this advantage. Moreover, if your body doesn't produce enough melatonin naturally, you may need to supplement it with melatonin capsules.
Melatonin is used for various purposes and is also scientifically studied for the same, let’s list important ones here:
Jet Lag
Jet lag may make you feel unwell overall, along with sleep disturbances, fatigue during the day, impaired functioning, and digestive issues. Melatonin supplements may help relieve jet lag, according to research. According to a medium-sized review: A total of four studies examined 142 travellers and found that melatonin reduced jet lag symptoms more effectively than a placebo. Another survey of 234 travellers on eastward flights evaluated only sleep quality and found low-quality evidence linking melatonin to better sleep than a placebo. (4)
Faster sleeping time:
People with Delayed sleep-wake phase disorder (DSWPD) has trouble falling asleep at the usual time and waking up at the average time in the morning. Generally, people with insomnia have difficulty falling asleep between 2 and 6 a.m. and prefer waking up between 10 a.m. and 1 p.m.
In one of the studies, it was observed that people who took melatonin could fall asleep between 22 and 34 minutes earlier compared to those who took a placebo. (2)
Melatonin Dosage: How Much to Take?
Melatonin dosage may be different for everyone. You might have to try a few times to find the right amount. Less is usually better. Instead of starting high and going backwards, start low and work your way up. Or always better to consult your doctor, take the prescribed medications, and follow the recommended dosage.
Any Side Effects:
Melatonin may be safe for short periods and at low doses, but melatonin has not been extensively studied for long-term safety. Melatonin is classified by the Food and Drug Administration (FDA) as a dietary supplement, which means it is regulated differently than prescriptions and over-the-counter medications.
General side effects may include: (3)
- Vivid dreams or nightmares
- Daytime drowsiness
- Low mood or mild anxiety
- Headache
- Nausea
- Dizziness
If you have a health condition or are taking prescription medications, you may experience unwanted interactions. Before taking any supplements, such as melatonin, consult your primary care physician.
Unlike harmful prescription medications, HealthyHey Melatonin soothes your sleep with 3mg of melatonin, a natural product. Sleep Mode is made with high-quality, organic ingredients that are both vegetarian and non-GMO, so it's allergy-friendly, and it's proudly made in India.
References:
- Esposito S, Laino D, D'Alonzo R, et al. Pediatric sleep disturbances and treatment with melatonin. J Transl Med. 2019;17(1):77. doi:10.1186/s12967-019-1835-1
- National Center for Complementary and Integrative Health. National Institutes of Health. Melatonin: what you need to know.
- Andersen LP, Gögenur I, Rosenberg J, et al. The safety of melatonin in humans. Clinical Drug Investigation. 2016;36(3):169-175.
- Herxheimer A. Jet lag. Clinical Evidence. 2014;2014:2303.