Do you spend your nights tossing and turning? Do you wish you could sleep but are reluctant to try over-the-counter sleep aids? The supplement melatonin could be what you need.
Melatonin is a hormone, made naturally by the pineal gland in the brain, which helps to control your sleep and wake cycles. Normally, melatonin levels begin to rise in the mid- to late evening, remain high at night, and taper off in the early morning hours. This allows you to begin to feel tired in the evening, fall and remain asleep throughout the night, and wake early in the day. But if you’ve ever experienced jet lag, or suffer from insomnia, your body’s internal clock doesn’t quite work this way, and you may have taken a sleeping pill or supplement to help you sleep. Melatonin can be used as a sleep aid, but you should research its effects before taking it.
Melatonin dietary supplements can be bought at health food stores and drugstores. They are available in the form of tablets, capsules, cream, and lozenges that dissolve under the tongue and are safe to take in low recommended doses (3-5 mg daily) for short-term and long-term use. Children and pregnant or nursing women should not take melatonin without first consulting with a doctor. In adults, melatonin can be taken in doses that vary from 0.2 to 20.0 milligrams. The right dosage of melatonin, however, can vary widely from person to person, depending on why it’s being used. To ensure you’re taking the correct dose, and especially if you have health conditions or take other medications, speak with a doctor or health care provider first.
Like valerian root or chamomile, melatonin is an herbal remedy. It differs from other over-the-counter sleeping aids which are antihistamines (brands like: Tylenol PM, Unisom, Sominex) that inhibit a neurotransmitter to depress the central nervous system, causing drowsiness. Prescription sleep aids, including the drugs Ambien and Sonata, also work by slowing down the central nervous system.
Light affects how much melatonin your body produces, and the synthesis and release of melatonin are stimulated by darkness and suppressed by light. During winter’s shorter days, a person’s body may produce melatonin earlier or later than usual in the day, leading to seasonal affective disorder, or SAD. Besides helping someone with minor sleep issues, scientists are looking at melatonin as a possible treatment for seasonal affective disorder and to help control the sleep patterns of people who work night shifts. And when taken in the form of a supplement, melatonin may stop or slow the spread of cancer, strengthen the immune system, or slow down the aging process; however, these areas still require further research.
Taking melatonin could cause some side effects, although these usually cease when you stop taking the supplement. Side effects may include sleepiness, lower body temperature, headache, stomach problems, morning grogginess, and vivid dreams. The right dose should produce restful sleep with no daytime irritability or fatigue.
