Secreted by the pineal gland in the brain, melatonin helps maintain the body's circadian rhythm, according to the University of Maryland Medical Center. The body's circadian rhythm acts as an internal 24-hour body clock, as it plays a critical role in when people fall asleep and when they awake. MedlinePlus states supplemental melatonin is believed to act as a sleeping aid in those suffering from insomnia. It also assists jet-lagged people by appropriately adjusting their sleep-wake cycle. Melatonin usage should be discussed with a health care provider prior to starting supplementation due to limited information on its long-term effectiveness.
Mechanism
Melatonin's primary responsibility is to maintain the body's circadian rhythm. At nighttime, the body produces more melatonin, which signals the body to prepare for sleep, according to the University of Maryland Medical Center. During the day, the light decreases melatonin production and prepares the body to be awake. When people are exposed to bright lights in the evening or too little light during the day, it can disrupt the body's normal sleep-wake cycle.
Melatonin Levels
The University of Maryland Medical Center reports some researchers think the amount of melatonin produced by the body may be related to age. For instance, young children have the highest levels of nighttime melatonin production, while older adults produce the least. The reduced amount of melatonin produced at night may correlate with why older adults have sleeping problems and tend to go to bed and wake up earlier than compared to when they were younger, according to the University of Maryland Medical Center.
Insomnia
Several clinical research studies have found taking melatonin prior to bedtime decreases the amount of time it takes to fall asleep, termed sleep latency, in the elderly suffering from insomnia, according to the Mayo Clinic. The University of Maryland Medical Center agrees, stating one study of 334 people aged 55 and older found supplemental melatonin helped people fall asleep faster, sleep better, be more alert in the morning and improved quality of life in people with insomnia. However, the majority of these clinical studies have been brief in duration, lasting only several days, therefore the long-term effectiveness of melatonin on insomnia is unknown.
Jet Lag
Clinical research studies have suggested that melatonin supplements can reduce the number of days required to establish a normal sleep pattern, diminish the time it takes to fall asleep, and reduces daytime fatigue in people suffering from jet lag, according to the Mayo Clinic. MedlinePlus agrees, stating it can also improve alertness and movement coordination.
People in these clinical studies took melatonin starting on the day of their arrival to their destination and continued supplementation for two to five days, according to MedlinePlus. Although these results are compelling, more studies need to be conducted to confirm the above findings, determine optimal dosing, and evaluate the effect when combined with prescription sleep aids, according to the Mayo Clinic.
Dosing and Side Effects
Melatonin supplemental form is made synthetically in a laboratory and commonly manufactured into pill form, according to MedlinePlus. Clinical research studies evaluated 0.1 to 75 milligrams of melatonin daily, taken orally, for up to three years, according to the Mayo Clinic.
Reported adverse effects associated with melatonin supplementation included: fatigue, dizziness, headache, irritability and sleepiness. Other reported side effects involved disorientation, confusion, sleepwalking, vivid dreams and nightmares.
Member Comments