Healthy Life
Melatonin has become one of the most popular sleep supplements, but does it really work for insomnia?
A good night’s sleep can be hard to come by, and many people have turned to melatonin supplements to help them get quality sleep. But what is melatonin and is it safe to use long term?
What is melatonin?
Melatonin is a hormone produced by the pineal gland in the brain. The pineal gland produces more melatonin at night, while reducing the amount of melatonin it secretes during the day. Essentially, it helps regulate a person’s sleep cycle. The longer the night, the longer the pineal gland secretes melatonin. That’s why some people feel sleepy earlier or more often in winter months. “In winter, there is less sunlight during the day, and it stays darker for longer. This is why the body releases more melatonin in response to the diurnal variation,” explains Dr Roanne Ray, a Physician at Mediclinic Stellenbosch.
Melatonin levels are highest in children and in teenagers before they reach puberty. After puberty, melatonin levels gradually decrease, until it plateaus in the late teenage years. After 40, melatonin levels start to decline.
Why do people take melatonin supplements?
Considering our bodies produce melatonin naturally, why have we seen an increase in people taking melatonin supplements? Mainly, melatonin supplements represent a more natural solution for adults who suffer from sleeping disorders, such as insomnia. Insomnia is often made worse by increased screen time, stressful work environments, and ultimately melatonin is perceived to be a safe and harmless supplement. “Melatonin should be taken a few hours prior to bedtime, for best results, as this allows for augmentation of the natural circadian rhythm. Many studies show noted benefits for sleep onset, and none for sleep maintenance,” advises Dr Ray.
Additionally, melatonin can be used for certain sleep-related conditions, such as:
- Jet lag: Travelling across multiple time zones can disrupt the body's internal clock. Melatonin helps travellers adjust to their new time zone.
- Shift work: People who work night shifts or rotating shifts may experience disrupted sleep patterns.
- Delayed sleep-wake phase disorder: Some individuals naturally fall asleep and wake up much later than desired. Timed melatonin can help shift sleep to an earlier schedule.
- Reduced melatonin production due to being middle-aged: Natural melatonin production tends to decline once an adult reaches 40 years. Studies on Melatonin supplementation show good results in patients over the age of 55 years, notes Dr Ray.
- Certain neurodevelopmental conditions: Melatonin is sometimes prescribed for sleep difficulties associated with conditions such as autism spectrum disorder or attention-deficit/ hyperactivity disorder (ADHD).
The side effects of taking melatonin
For the most part, melatonin is considered safe for short-term use in healthy adults when taken at the recommended dose. Side effects are usually mild and may include:
- Drowsiness
- Headache
- Dizziness
- Nausea
Less commonly, people may experience vivid dreams or changes in mood. Because melatonin can cause drowsiness, it’s important to avoid driving or operating heavy machinery after taking it. “Always consult a healthcare practitioner to assess whether Melatonin has any potential drug interactions with chronic medication before taking it. Caution is also advised if insomnia persists despite Melatonin ingestion, as this may be a sign of an underlying medical, psychological or lifestyle issue that requires medical intervention.” Dr Ray says.