Reviewing the Effectiveness of Melatonin as a Sleep Aid
Is melatonin the right choice for improving your sleep? It may depend on your situation. A hormone naturally produced in the brain, melatonin is used to help people fall asleep more easily and stay asleep longer when taken in supplement form.
Melatonin has been studied in adults for conditions such as jet lag, shift-work sleep disorder, and delayed sleep-wake phase disorder. Although results have been mixed, most studies suggest that melatonin may help people adjust to temporary changes in their sleep schedule.
At this time, melatonin appears to be safe for short-term use (less than three months). It is important to speak with your doctor before taking melatonin if you have a health condition or take medication or supplements that could interfere with its absorption.
How Does Melatonin Work?
The hormone melatonin is released by the brain in response to darkness and plays a major role in regulating our body’s natural sleep-wake cycle. As light increases in the morning, your body’s melatonin levels decrease, helping to wake you up. As darkness increases in the evening, melatonin levels increase, and your body begins to prepare for sleep.
When taken as a supplement, melatonin attaches to certain receptors in the brain to promote feelings of drowsiness and alertness. This can make it easier for some people to fall asleep and stay asleep.
What is the Recommended Melatonin Dosage for Sleep?
Your individual melatonin requirement for sleep will vary depending on factors, such as age and the specific cause of sleep disturbances. Generally speaking, a single dose of melatonin should be no more than 5 mg, taken 30–60 minutes before going to bed. You should avoid taking multiple doses of melatonin at the same time.
If you experience vivid dreams or nightmares, you may need to lower the dose of melatonin or discontinue it altogether. Most melatonin doses used for sleep are just 1–3 mg.
It is important to talk to your doctor before taking melatonin supplements, particularly if you have preexisting health conditions or take certain medications. Your physician can help guide you to an appropriate dosage that meets your individual needs and avoids potential side effects.
Potential Benefits of Taking Melatonin for Sleep
- Studies have found that melatonin can help with jet lag and shift-work sleep disorder, as well as sleep problems associated with aging.
- It can be used to help with nighttime awakenings and lead to a faster time falling asleep for those with night-shift work.
- Melatonin is known to have few side effects and is generally well tolerated.
- It is not addictive and does not cause grogginess or other hangover-like symptoms the morning after taking it.
Conclusion
Melatonin appears to be most helpful in cases of temporary or age-related sleep disturbances. It may not be the right choice for everyone, but it may be a good option for those experiencing occasional difficulty sleeping.