Melatonin - Everything You Need To Know

Anthony Andrews
May 31, 2021
Health Therapeutics Sleep Apnea Sleep Tips / Bedtime Tips

Sleep! Sleep! Sleep!

Why I can’t Sleep?!

At some point, you will be questioning yourself –

Should I stay up all night?

Should I watch tv shows? Should I read my favorite books?

Should I drink milk?

You began to rant to yourself, tossing a pillow against the wall, but the clock continued to tick until the sun’s rays began to enter your window.

And, it’s morning again!

Sleep deprivation is one of the most serious issues that people all over the world are dealing with.

Inadequate amount and quality of sleep, can lead to a number of serious health issues, including high blood pressure, depression, obesity, low sex drive and cardiovascular issues.

It can also have an impact on your productivity at work and, in the worst-case scenario, lead to an accident.

However, don’t need to worry; in this article, we’ll talk about Melatonin, your body’s sleep hormone.

The melatonin is secreted in your pineal gland, which is part of your hypothalamus gland, a hormone-releasing region of your brain.

Aside from that, we will also discuss about melatonin as dietary supplement, something that can transform your sleeping routine if used properly.

What is Melatonin? Is it a Hormone?

Do you ever wonder why you feel sleepy when it’s dark and calm?

Because darkness and calmness create the ideal conditions for your sleep hormone, melatonin, to activate!

This naturally occurring hormone is in charge of regulating your body’s circadian rhythm, which is essentially your body’s internal clock that tells you when to sleep and when to wake up.

According to sleep experts, Melatonin is produced more at night, and produces less at daylight.

In other words, if you are exposed to more light at night and less light during the day, you will have an aberrant melatonin production.

Low melatonin level can cause poor vision, anxiety, jet lag, headaches, cardiovascular disease, depression, menstrual cycle and other sleep disorders such as insomnia, shift work, and delayed sleep phase syndrome.

How Does Melatonin Work?

Melatonin, as previously said, ensures that your circadian rhythm functions properly.

The question is, how does this hormone work?

The synthesis pathway of Melatonin is released by the suprachiasmatic nucleus (SCN), present in your hypothalamus, and is responsible for controlling the release of hormones.

The release of melatonin is dependent on the light and environment surrounding you.

For instance, when the light becomes dim, the SCN tells your body, or more specifically, the pineal gland, to release melatonin, which causes your body to fall asleep.

This is why, it is advisable that you should stay away from your device screens for at least an hour before going to bed, as they expose your eyes to direct light, disrupting your SCN and melatonin production.

The good news is that, you can get this hormone back on track by taking supplements.

They enhance your body’s melatonin production and ensure that the circadian rhythm functions as you want it to function.

Melatonin is naturally found in a variety of foods, including pistachios and almonds, salmon, milk, eggs, tart cherries, and goji berries.

Can Melatonin Help Me Sleep?

Yes, melatonin supplements have been found to have a positive impact on sleep.

In addition to improving your sleep, their proper usage can reset your circadian rhythm.

We aren’t even at the best part yet!

An improved or reset circadian rhythm makes you more alert, which in turn increases productivity and motivation.

Say bye-bye to random sleep attacks during boring lectures!

In addition to improved sleep, alertness, and attentiveness, melatonin relieves sleep orders that might have started as a side effect of a different health condition.

Did we mention that it relieves jet lag?!

Does Melatonin Work?

Clinical trials have been used in some studies to demonstrate the efficacy of

Melatonin as a sleep supplement.

The following are some articles that have demonstrated its effectiveness:

Melatonin regularizes the sleep-wake cycle and decreases the time taken to go to sleep in adults suffering from sleep disorders.
According to the Australian Paediatric Research Network, 49 percent of Australian pediatricians prescribed melatonin to children with sleep problems. While, it has been recommended by doctors in the United States, that melatonin is considered a dietary supplement and can be consumed as an over-the-counter drug.
It was concluded in a research published in 2020, that insomniac children and adolescents taking melatonin is known effective and tolerable for a short-term use.
In 2013 study, group of researchers published a study that concluded that melatonin is safe and effective, and that it can improve sleep.

What are the Upsides of Melatonin?

The biggest plus of melatonin is that it comes under the category of supplements, and thus, can be easily bought from any pharmacy or retail store, without any prescription.
Melatonin’s healing capabilities go beyond sleep improvement and include treatment for jet lag, sleep disorders in blinds, people working unconventional hours, and those who got this condition as a result of other diseases.
Melatonin is an antioxidant, and helps in improving the immune system, and treating headache and fibromyalgia.
It is safe to use as long as you don’t go overboard with it.

If you wake up earlier than expected and take a lot of time in falling asleep, then this supplement might improve your situation.

What are the Downsides of Melatonin?

The first thing you need to keep in mind before using melatonin supplements is that it is not Food and Drug Administration approved.
It has been found to increase or cause bed-wetting, headaches, sleepiness, and excessive day time sedation.
It might not be the best thing to use, if you are expecting to operate any heavy machinery or vehicle on the next day as, sometimes, the drowsiness persists.
If you are taking warfarin, or have epilepsy or autoimmune deficiency, then it’s better to steer clear of this supplement.
It might reduce nifedipine plasma concentration.
Ensure that you take the supplement at the right time to avoid drowsiness at the wrong time.
It has the potential to cause skin rashes, itching or hives or worst serious skin diseases such as psoriasis or atopic dermatitis.

Helpful Tips

Don’t get overdose. Get a doctor's prescription to get the correct dose of melatonin.
Read carefully. Since melatonin can be purchased over the counter, it may contain synthetic materials that are harmful to you or cause an allergic reaction.
Don’t drink melatonin supplements if you have liver or kidney problems and autoimmune condition
Avoid drinking melatonin supplements, if you’re smoking tobacco or drinking alcohol
Melatonin supplements should not be used if you are being treated for mental or emotional issues.
If you experience any side effects, stop drinking immediately and consult your doctor.