Melatonin is a hormone that regulates sleep-wake cycles. Synthetic melatonin is also made in laboratories and sold over the counter as a dietary supplement. Melatonin supplements are most commonly used to treat insomnia caused by jet lag, odd work schedules or other things. Generally, you should avoid long-term usage of supplements or medications to help you fall asleep. Consult your doctor before using melatonin or other dietary supplements.
Safety and Side Effects
According to MayoClinic.com, based on research and clinical use, taking melatonin every day is generally considered to be safe, as long as your daily dosage does not exceed 5 mg, and you don't take the supplement continuously for longer than two years. However, regular melatonin use may cause irregular sleep-wake cycles, and fatigue may occur with high doses or doses taken in the morning . Other commonly reported side effects include dizziness, headache, depression and irritability. In addition, melatonin may cause gastrointestinal side effects, such as stomach cramps, nausea and diarrhea. As it may have a sedative effect, you should not take melatonin before operating a vehicle or heavy machinery.
Contraindications
Although daily melatonin use is safe for most individuals, certain groups should avoid melatonin or use extreme caution with melatonin. According to MedlinePlus, melatonin use should not be used by children or adolescents, or by women who are pregnant or breast-feeding. People taking blood pressure medication should also avoid melatonin, as should patients taking sedative medications. According to MayoClinic.com, people with the following conditions should use melatonin only under the close monitoring of a health care professional: major depression, psychotic disorders, seizure disorder, diabetes, hypoglycemia, bleeding disorders, high cholesterol, atherosclerosis or glaucoma.
Efficacy
While generally safe, it is important to note that daily melatonin may not be the most effective treatment for your condition. Based on existing research, MedlinePlus rates melatonin as "likely effective" in treating sleeping problems in blind people and in children with autism and mental retardation; however, melatonin is rated only "possibly effective" for treating jet lag and insomnia. Although melatonin has demonstrated benefits in reducing the length of time it takes to fall asleep, there is no evidence showing melatonin supplementation improves sleep quality, according to MedlinePlus. Melatonin may also be more effective for insomnia in older people, notes MedlinePlus, than it is for young people.
Other Insomnia Treatments
Depending on your clinical history and what's causing your insomnia, other solutions may be safer and/or more effective than daily melatonin. For example, implementing lifestyle changes such as daily exercise, regular sun exposure, and avoiding caffeine, nicotine and alcohol may help some individuals overcome insomnia without taking medication or supplements. Treating an underlying psychiatric or medical condition may also relieve insomnia. In addition, there are numerous prescription medications for insomnia, including new class of sleep medications called melatonin agonists. If used as directed, prescription medications for insomnia may be safer than dietary melatonin supplements, which are not tested bu the FDA for safety or contaminants.
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