About 20 percent of the American population has a sleep disorder, according to the U.S. Department of Health and Human Services. Many people take melatonin to help with insomnia, or the continuous problem of sleeplessness, but evidence for melatonin's effect on insomnia is lacking. However, this natural supplement can treat some sleep disorders such as jet lag and delayed sleep phases syndrome. Always consult your medical provider before taking unregulated supplements like melatonin.
How Melatonin Affects the Brain
This hormone is the fuel for synthesizing serotonin, an important neurotransmitter for regulating the sleep/wake cycle. The pineal gland produces melatonin at night, causing drowsiness and encouraging sleep. The presence of the light of dawn ceases melatonin release, and during the day, melatonin levels remain negligible. Although it makes sense that more melatonin would make for better sleep, many studies have not found a link between elevated melatonin levels and better sleep for people suffering from insomnia.
The Evidence for Jet Lag
Jet lag is a common sleep disorder caused when you travel by plane to new time zones, especially if you travel east. The sleep/wake cycle becomes confused at the new timing of light, causing sleeplessness at night and drowsiness during the day. Taking melatonin before going to sleep as well as during the next day can reduce the time it takes to go to sleep and increase daytime alertness. Similarly, melatonin may help shift workers adjust to erratic work schedules.
The Evidence for Delayed Sleep Phase Syndrome
Delayed sleep phase syndrome is a disorder in which the sleep/wake cycle does not keep regular time. People with this sleep disorder often can only fall asleep late into the night or in the early mornings. Adolescents suffer more than adults with this condition, and often have trouble adapting to a regular schedule demanded by school. Melatonin supplements may help with getting to sleep, reports the National Sleep Foundation, but timed light exposure may be just as effective.
Warnings
Despite popular opinion, melatonin may not be effective if you suffer from a primary sleep disorder like insomnia or sleep apnea. Studies have been inconclusive at best, according to the U.S. Department of Health and Human Services. Melatonin also can cause side effects including headaches, dizziness and nausea. Children should not use melatonin without a doctor's approval as this hormone may interfere with development.
Natural Sources
Foods with high melatonin levels include oats, sweet corn and rice. Melatonin is also found in small concentrations in ginger, tomatoes, bananas and barley. Herbs with a high concentration of melatonin include Huang-gin, feverfew and St John's Wort.
