The chemical name for melatonin is 5-methoxy-N-acetyltryptamine. Animals produce small amounts of melatonin on their own. It is produced by the pineal gland. More melatonin is produced when you are exposed to darkness, and less is produced when you are exposed to light. Melatonin is known for helping you fall asleep, but it can be used for other reasons.
Sleep
Melatonin is most often used to alleviate sleeplessness. Dosages of 0.1 to 200 mg have been reported as effective in helping people fall asleep, according to the Cognitive Enhancement Research Institute, which also reports that no unwanted side effects have been observed even at high dosages. Psychologist Courtney Ratzburg of Vanderbilt University reports that dosages of 1 to 5 mg are most often used.
Immunity
Your immune system strengthens itself while you sleep. Melatonin may play a role in immunity since it can help you fall and stay asleep. Vanderbilt's Ratzburg wrote that breast and prostate cancer have been linked to low melatonin levels. She also reported that sarcoidosis symptoms can be treated safely with melatonin dosages of up to 20 mg per day.
Jet Lag
Dr. Bruno Claustrat of Service de Radiopharmacie et Radioanalyse in France found in 1992 that 8 mg of melatonin improved jet lag symptoms over a placebo condition. The melatonin group experienced a better mood, had an easier time falling asleep and were efficient the morning after flying. Another study in 1993 by Dr. Apak Lino of Makerere University reported 5 mg of melatonin improved jet lag symptoms. This study advised taking a dosage of 3 to 5 mg of melatonin for no more than two days after traveling to help alleviate jet lag.
References
- Vanderbilt University: Melatonin: The Myths And Facts
- "The Lancet"; Improvement Of Sleep Quality In Elderly People By Controlled-Release Melatonin; Doron Garfinkel; 1995
- Cognitive Enhancement Research Institute: Melatonin
- "Biological Psychiatry"; Melatonin And Jet Lag: Treatment Schedule; Apak Lino; 1993
- "Biological Psychiatry"; Melatonin and Jet Lag: Confirmatory Result Using A Simplified Protocol; Bruno Claustrat; 1992
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