You may have heard the name melatonin, especially with regard to sleep problems. But what is melatonin and what impact does it have on sleep quality and sleep disorders? Natural melatonin is actually a hormone produced by the body in the pineal gland that helps regulate the behavioral sleep wake scheduling. Sleep quality is dependent on the melatonin production in the body which is triggered by the amount of daylight. As darkness creeps in at the end of the day, the melatonin production in the body is increased, and as night shifts to day melatonin levels slowly decrease and the body shifts to awaken for the day. This explains why on a cold, darker day people tend to experience more daytime sleepiness. Circadian rhythms refer to the natural “routine” of phases that the body follows day in and day out. Circadian rhythms most generally respond to the cycles of daylight and night time.
What is Chronic Insomnia?
Chronic insomnia is when a person suffers trouble falling asleep or staying asleep over a long period of time. We're not talking one odd night where you struggle to fall asleep - we're talking weeks, months and sometimes even years of trouble falling asleep and even trouble staying asleep. Chronic insomnia can affect a person's day to day functioning. Sleep disorder sufferers often experience daytime sleepiness and sometimes even daytime drowsiness which can affect their ability to work, their appetite, and even their moods. In the event of sleep disorders like chronic insomnia, taking melatonin as a dietary supplement can have positive effects on sleep problems, increasing sleep promotion which in turn can reduce daytime sleepiness and other ill effects from lack of sleep.
The Role of Melatonin in Sleep Regulation
Melatonin, a hormone produced by the pineal gland in the brain, plays a crucial role in regulating sleep-wake cycles. Its secretion is closely linked to the body’s internal clock, known as the circadian rhythm, which governs the timing of sleep and wakefulness.
Melatonin levels typically rise in the evening as darkness falls, signaling to the body that it is time to prepare for sleep, and peak in the middle of the night. This increase in melatonin helps to induce sleepiness and lower body temperature, facilitating the transition into sleep.
Conversely, melatonin levels decrease with exposure to light, particularly natural daylight, promoting wakefulness in the morning. By modulating the timing of melatonin release, the body can maintain a regular sleep pattern, making melatonin a critical factor in ensuring healthy, restorative sleep.
As one of the best sleep aids and supplements for falling asleep, Nutri Strips' Sleep ASAP offers a practical solution for enhancing melatonin's effects. These strips contain melatonin along with other sleep-supporting ingredients, designed for rapid absorption to quickly elevate melatonin levels and support the body's natural sleep mechanisms. This makes it easier to fall asleep and stay asleep, especially for those dealing with sleep disorders or irregular sleep schedules.
Melatonin Supplements: Benefits and Uses
Melatonin supplements are widely used for their benefits in managing sleep-related issues and regulating circadian rhythms. They are particularly effective in treating insomnia, helping individuals fall asleep more quickly and enhancing sleep quality. Melatonin supplements are also beneficial for alleviating jet lag by adjusting the body's internal clock to new time zones, making it easier to adapt to travel schedules.
Additionally, these supplements can aid individuals who work night shifts or have irregular sleep patterns, providing a means to achieve more consistent sleep cycles. Beyond sleep regulation, melatonin has potential therapeutic uses in conditions like seasonal affective disorder (SAD) and certain types of headaches. Moreover, its antioxidant properties suggest potential benefits in protecting cells from damage and supporting immune function. With a generally favorable safety profile, melatonin supplements are a valuable tool for improving sleep health and overall well-being.
Safety and Side Effects of Melatonin
Melatonin is generally considered safe for short-term use, with a low risk of serious side effects when taken in appropriate doses. Common side effects are usually mild and may include dizziness, daytime drowsiness, headache, and nausea. In some cases, users might experience vivid dreams or changes in mood. While melatonin is a hormone naturally produced by the body, excessive or inappropriate use of supplements can disrupt the natural sleep-wake cycle and lead to dependency or reduced efficacy over time.
Long-term safety data is limited, so prolonged use should be approached with caution, particularly in children, pregnant or breastfeeding women, and individuals with underlying health conditions. It's also important to consider potential interactions with medications, such as blood thinners, immune suppressants, and diabetes medications. Consulting a healthcare provider before starting melatonin supplements is advisable to ensure it is safe and appropriate for individual health needs and circumstances.
How Much Melatonin Should Be Taken?
As a complementary and integrative health approach, melatonin supplements used to aid in sleep disorders should be given in doses that are age-appropriate. The typical dose for a melatonin supplement is between 1mg and 3mg. In children taking melatonin natural health products, research suggests that the recommended dose is smaller at 0.5mg to 1mg.
Can You Take Too Much Melatonin?
It is possible to take too much melatonin supplements which can have a negative effect on the body's natural circadian rhythm, and cause other undesirable side effects. It is always best to consult your healthcare specialist to provide medical advice or ensure you are purchasing your melatonin supplement form a reputable supplier. Complementary health approaches, including melatonin use should always follow the correct dosage instructions. Taking melatonin can greatly assist in reducing sleep disorders if taken correctly.
Do Melatonin Supplements Work for Seasonal Affective Disorder?
Seasonal Affective Disorder or SAD is one type of brain disorder where a person's moods and mental states are linked to a change in seasons. These depressive states can be expected every year at the same time, or same season each year. Seasonal Affective Disorder can be linked to sleep disorders where a person struggles to fall asleep at night and then experiences daytime drowsiness - essentially experiencing a delayed sleep wake phase. Poor sleep quality leads to lower moods and essentially a seasonal depression. Melatonin supplements can assist with reducing the effects or severity of winter depression or SAD. Taking melatonin has been shown to assist with regulating the circadian rhythm which means high quality nighttime sleep and reduced daytime drowsiness.
Where Do You Get Melatonin From?
Melatonin can be prescribed by your health practitioner. You can also get this dietary supplement from health food stores as over-the-counter melatonin, and online stores such as SeraLabs. Natural health practitioners can advise how much melatonin you should take. Reputable companies such as SeraLabs, with clinically backed ingredients, follow the clinical practice guidelines and a melatonin product such as Sleep A.S.A.P has a research approved dosage of melatonin for accurate drug administration.
Who Should Take Caution Using Melatonin Supplements
People with high blood pressure should be cautious when taking melatonin supplements or any other drug administration. The effects of melatonin in people with this disorder could potentially lead to interaction with current blood pressure medications, or potentially raise blood pressure in these individuals. If you are taking blood pressure regulating medications, it is advisable to consult your healthcare professional to provide medical advice before commencing with a melatonin supplement. If you are susceptible to allergic reactions, it is also a good idea to take caution when taking melatonin, as you would with any dietary supplements from health food stores.
Additional Sleep Improvement Techniques
Along with taking a melatonin supplement, enhancing your natural circadian rhythm can further help with alleviating sleep disorders. Delayed sleep phase syndrome is a common term for people who struggle to fall asleep - usually taking 2 hours or more to fall asleep at night. The way in which you wind down for your bedtime routine directly facilitates sleep. Clinical sleep medicine may assist with your delayed sleep phase at first, but these can eventually stop working as time goes on causing further sleep problems. Dimming the lights at night time, reducing screen time an hour before bed time, using the night time screen dimming features of smartphones and tablets, or a warm bath and calm bedtime routine can directly facilitate sleep by training the body's internal clock.
