Understanding Melatonin: More Than Just a Sleep Supplement
Melatonin, “the hormone of darkness” is a hormone produced and released by the pineal gland in the brain in response to darkness. It regulates the body's circadian rhythm and signals the body to prepare for sleep.
LISTEN NOW: Season 1 Episode 4 – Plants, Hormones, and OTC Sleep Aids: Friend or Foe?
Important Safety Notice:
The use of over-the-counter (OTC) supplements for sleep, including melatonin, is often seen as a convenient and natural solution. However, the usage of OTC supplements carries potential risks that should not be overlooked.
The lack of strict regulation in the supplement industry means that the purity and concentration of ingredients can vary widely between products, leading to inconsistent effects or unexpected side effects. Consider supplements with a USP Verified mark, which indicates that the formulation meets the requirements of the U.S. Pharmacopeial Convention.
Certain supplements can interact negatively with prescription medications, either diminishing the effectiveness of the medication or exacerbating its side effects. This is particularly concerning for individuals taking medication for chronic illnesses. Example: Certain antidepressants combined with sedating antihistamines can lead to potentially serious side effects.
Some sleep supplements may lead to dependence or tolerance, meaning that over time, higher doses are required to achieve the same effect, which can further complicate sleep issues.
It's also worth noting that the long-term effects of many sleep supplements are not well studied, which raises questions about their safety when used over extended periods.
Importantly, reliance on supplements can sometimes mask underlying health conditions that are contributing to sleep disturbances, delaying the diagnosis and treatment of these conditions.
For these reasons, it's recommended to approach the use of OTC sleep supplements with caution and ideally under the guidance of a healthcare professional.
Melatonin: The Natural Sleep Hormone
What is Melatonin?
Melatonin, “the hormone of darkness” is a hormone produced and released by the pineal gland in the brain in response to darkness. It regulates the body's circadian rhythm and signals the body to prepare for sleep.
How is Melatonin made?
Melatonin is made through a cascade of enzymatic reactions that convert tryptophan to serotonin, which is ultimately converted to melatonin.
How Does Melatonin Work?
Melatonin levels in the body rise in the evening, peak during the night, and decrease in the morning.
Benefits and Dosage:
Melatonin has established usage for:
Circadian realignment (examples include jet lag, shift work, and aligning one’s sleep/wake pattern to one desired, such as when people are night owls desiring to wake up earlier in the day
REM behavior disorder (when you act out your dreams at night)
As a sleep aid for people with certain medical conditions, like Autism Spectrum Disorder.
Different providers have different thresholds for dosing, and doses may vary depending on what condition is being managed, but in general, the minimum is 0.5 milligrams per day with a maximum of 2-5 milligrams per day.
Melatonin for Insomnia:
The official Clinical Practice Guidelines from the American Academy of Sleep Medicine (AASM) do not advise using melatonin regularly to manage insomnia in adults.
This is partly because several studies' results have been mixed. Melatonin usage, either immediate release or sustained-release, has been reported to be effective in some studies, primarily in older adults (55 years or older) based on participant-reported observations of sleep quality, ability to fall asleep more quickly, and lack of daytime drowsiness, in dosed that range from 1 to 5 milligrams.
Side Effects and Considerations: Drowsiness, headache, and dizziness are common side effects. However, melatonin at low doses (no more than 5 milligrams!) generally has a favorable safety profile.
Lifestyle and Behavioral Factors
No supplement will replace the need for a lifestyle filled with behaviors that optimize sleep. This is why Cognitive Behavioral Therapy for Insomnia (CBTi) remains the most effective treatment for insomnia.
Remember that good sleep hygiene practices such as maintaining a consistent sleep schedule, creating a restful environment, and limiting exposure to screens before bedtime are very important. Diet and regular exercise are often overlooked but equally essential to maximizing sleep quality and duration. Stress management techniques such as mindfulness and meditation can also further improve sleep.
Listen to Season 1: Episode 4 with Pedram Nevab for further discussion on holistic sleep aids like melatonin.
Below are some products I recommend if melatonin supplements are right for you. Click on the image to shop.
