The hormone melatonin is produced in your brain and helps regulate your circadian rhythm, which is the internal clock that determines when you fall asleep and when you wake up. Your melatonin levels are normally higher at night or whenever you are in darkness, and lower during the day or when you are exposed to bright light. Synthetic melatonin supplements are promoted to help improve sleep and are available in health food stores and pharmacies without a prescription. If you have insomnia or trouble with sleep maintenance, speak with your doctor to see if melatonin supplements are right for you.
Uses
Since naturally produced melatonin works with the sleep-wake cycle, supplemental melatonin is used by people who have problems with insomnia and sleep maintenance to shift the sleep cycle and improve sleep. The various formulations of melatonin that are available may have different effects on different types of sleep problems. Discuss your sleep issues with your physician before using melatonin or any other supplement sold as a sleep aid.
Dose
Although supplements commonly supply 3mg of melatonin, a Massachusetts Institute of Technology study published in a 2001 issue of "The Journal of Clinical Endocrinology & Metabolism" found that the most effective dose is actually much smaller. Although 3mg of melatonin improved sleep, this amount also brought body temperature down below normal and remained in the blood during daylight hours the following day. The study, which included men and women over the age of 50, found that 0.3mg supplements brought blood melatonin back to normal nighttime levels and improved sleep without these side effects. Your doctor can help you determine if a particular dose of melatonin can help you sleep better.
Effectiveness
There is no definitive answer as to the effectiveness of melatonin supplements for insomnia or sleep maintenance. An evidence report and review of the literature, published in 2004 by the U.S. Department of Health & Human Services, found that although melatonin is clearly linked to the sleep cycle, supplemental melatonin is not effective for insomnia or sleep maintenance in people with primary sleep disorders. The report also stated, however, that supplements may improve sleep for people with insomnia or sleep maintenance problems secondary to another medical condition. More research is needed to clarify which formulations of melatonin and doses are effective for various types of insomnia and sleep maintenance issues.
Safety
Melatonin supplements are generally considered safe for short-term use, regardless of dose and form. Side effects are reportedly mild, and include headaches, daytime sleepiness, dizziness, irritability and stomach cramps. According to the National Institutes of Health, it is possible that melatonin supplements may worsen symptoms if you suffer from depression. Avoid driving a vehicle or operating machinery within five hours of taking a melatonin supplement.
