All About Melatonin
Sleep is essential in the pursuit of a long, healthy life. While some of us are habitual in our sleep-wake schedules, a lot of us probably aren’t. And more and more often, people are reaching for a melatonin supplement to improve sleep quality or duration.
Melatonin taken in the proper dosage and appropriate time can help you fall asleep earlier. Studies find an average of a seven-minute decrease in the time it takes to fall asleep. However, the body starts to wind down much earlier.
Our bodies already make melatonin that helps us regulate our sleep-wake cycles so a supplement isn’t always needed. As it gets darker at night, the brain’s pineal gland gradually releases melatonin, which makes us drowsy as bedtime approaches. As the sun rises and our wake time approaches, melatonin levels gradually decrease. Our brains can only make melatonin in dim light — bright light stops its release. This is why it’s important to limit the amount of screen time before bed. Some helpful tips include turning off the TV and avoid touching your smart phone about 30-60 minutes before bed. The earlier the better!
Melatonin supplements are safe for adults to use in the short term, but because there haven’t been any long-term studies in humans, the long-term safety is unknown.
Smaller doses of melatonin supplements — 0.5 milligrams or less — produce levels similar to what the brain makes naturally. After taking a larger dose, such as 3 milligrams, melatonin levels may rise to be 10 times higher than normal. What remains in question is how much melatonin is too much. Current animal studies show melatonin has a low toxicity level.
As we age, we produce less melatonin at night. For adults older than 55 who choose to take melatonin supplements, the recommended dosage is 0.5 to 2 milligrams, taken about an hour before bed. If you’re a night owl or traveling across time zones and you want to take a supplement to shift your body clock, a small dose of 0.5 milligrams of melatonin is recommended about five hours before desired bedtime to simulate the brain’s natural level of production.
Although melatonin has no serious adverse effects, possible side effects include extreme drowsiness, dizziness, headache and nausea. Research in animals suggests that melatonin may affect the reproductive system and it crosses into breast milk. For this reason, the supplements aren’t recommended for children and pregnant or breastfeeding women if other options can be tried.
The Food and Drug Administration doesn’t regulate melatonin supplements, unlike those other medications you may be taking, so the product you get might not be consistent with what the label says. And they’re widely available.
Due diligence is key and talk with your health care professional if you have reservations!