(833) 332-8655

* Only visible on admin mode.

Data Layer Value

Value

DataLayer - GTM_Page_Type

Blog Page

DataLayer - GTM_page_category

Sleep
Cozy Evening Bedtime with Books and Candle

Content

Melatonin is a hormone naturally produced in the pineal gland, a tiny structure located in the brain. Its primary role is to regulate the sleep-wake cycle by signaling to the body when it is time to sleep. Darkness influences the release of melatonin; as night falls, melatonin levels rise, helping to prepare the body for sleep, and they decrease in the morning with exposure to light.

Author

Glenn R. Moore

Date

October 18, 2024

Reviewed by

Dr. Paul Hetrick, PharmD.

Category

Health and wellness

Tags

Immunity, Lifestyle, Longevity

The Definitive Guide to Melatonin

Immunity, Lifestyle, Longevity

Reviewed by

Circle check iconMedically reviewed by Dr. Paul Hetrick, PharmD. - Written by Glenn R. Moore on October 18, 2024

October 18, 2024

Glenn R. Moore

What is Melatonin?

Melatonin is a hormone naturally produced in the pineal gland, a tiny structure located in the brain.

Its primary role is to regulate the sleep-wake cycle by signaling to the body when it is time to sleep.

Darkness influences the release of melatonin; as night falls, melatonin levels rise, helping to prepare the body for sleep, and they decrease in the morning with exposure to light.

Melatonin, often called the "sleep hormone," is crucial for maintaining the body's internal clock, or circadian rhythm.

Melatonin is also available as a dietary supplement to help people manage sleep disturbances.

Its non-habit-forming properties make it popular for short-term sleep promotion, especially compared to other sleep medications that might carry more severe risks.

Benefits of Melatonin

 Paper cut craft style clock with day and night sky on dial

Sleep Improvement

  • Helps with Sleep Disorders: Melatonin is effective for people with difficulty falling asleep (sleep-onset insomnia) and those with disrupted sleep-wake cycles.
    • Falling Asleep Faster: Melatonin helps people fall asleep 7-10 minutes faster on average compared to a placebo, making it particularly beneficial for individuals struggling with sleep onset.
    • Sleep Maintenance: It can also extend total sleep time and improve overall sleep quality, especially for those with jet lag or shift work disorders.
  • Effective for Older Adults: Melatonin production naturally decreases with age, making supplementation helpful for older adults.
    • Improved Sleep Quality: Older adults often experience fragmented sleep, and melatonin supplementation has been shown to improve both the quality and duration of sleep, helping them achieve more restorative rest.
    • Reduced Sleep Latency: Melatonin can help older adults fall asleep more quickly, counteracting the decline in natural melatonin production that occurs with aging.
  • Circadian Rhythm Regulation: Useful for individuals with delayed sleep-wake phase disorder (e.g., staying awake and waking late).
    • Shifting Sleep Patterns: Melatonin can help reset the body's internal clock, allowing individuals to move their sleep schedule to more conventional hours, improving daily functioning and quality of life.
    • Supports Shift Work Disorder: When timed and dosed appropriately, melatonin can help shift workers manage sleep and improve alertness, aiding adaptation to non-traditional work hours and reducing sleep disruptions.
    • Consistency: Regular use of melatonin at the same time each evening can help reinforce a healthier sleep-wake cycle, making it easier to fall asleep and wake up at desired times.
  • Jet Lag: Helps travelers crossing time zones realign their sleep-wake cycle with local time, making transitions smoother.
    • Easier Adjustment: Taking melatonin at the target bedtime in the new time zone can reduce the time it takes to adjust, decreasing symptoms like daytime fatigue and difficulty concentrating.
    • Flexible Dosing: Smaller doses (0.5-3 mg) taken before bedtime in the new time zone are typically sufficient to help align the body's internal clock with the new environment.

    Other Health Benefits

    • Antioxidant Properties: Melatonin neutralizes free radicals and protects against oxidative stress.
      • Eye Health: Melatonin's antioxidant effects help reduce eye oxidative damage, lowering the risk of age-related macular degeneration (AMD) and other degenerative eye conditions.
      • General Cellular Protection: Melatonin can protect cells throughout the body from oxidative damage, potentially reducing the risk of chronic diseases related to oxidative stress, such as cardiovascular disease and certain cancers.
    • Seasonal Affective Disorder (SAD): Melatonin can help adjust circadian rhythm, alleviating symptoms of SAD.
      • Mood Regulation: Melatonin can help stabilize the sleep-wake cycle, contributing to improved mood and reduced symptoms of depression associated with SAD.
      • Supplemental Support: Combining melatonin with light therapy may enhance its effectiveness, providing a comprehensive approach to managing SAD symptoms.
    • GERD (Gastroesophageal Reflux Disease): May help prevent the relaxation of the lower esophageal sphincter, reducing acid reflux symptoms.
      • Complementary Treatment: Melatonin can be used alongside proton pump inhibitors (PPIs) to relieve GERD symptoms effectively.
      • Potential Benefits: Studies suggest that melatonin may enhance the healing of the esophagus by reducing inflammation and offering additional support beyond traditional medications.
    • Anxiolytic Properties: Melatonin has anxiety-reducing effects comparable to sedatives but without the risks of grogginess or dependency.
      • A study found that patients taking melatonin before surgery experienced significant reductions in anxiety compared to a placebo.
      • Melatonin's calming effect on the central nervous system helps patients feel more at ease before surgery.

    Emerging Uses

    • Migraines and Chronic Pain: Melatonin may reduce the frequency and intensity of migraines.
      • It is potentially linked to its effects on the central nervous system and anti-inflammatory properties.
    • Neurodegenerative Disorders: May serve as an adjunct therapy in conditions like Alzheimer’s disease.
      • Melatonin acts as an antioxidant, protecting brain cells from oxidative damage.
      • Helps regulate sleep disturbances in Alzheimer’s patients, improving quality of life.
    • Cancer Therapy Support: Melatonin is being explored to alleviate chemotherapy side effects.
      • Its immune-modulating and antioxidant effects may enhance patients' quality of life during cancer treatment.
    • Human Growth Hormone (HGH) Support: May boost levels of HGH, particularly in men.
      • Melatonin has been shown to increase HGH levels, which can contribute to strength and muscle mass gains.
      • Effects were observed with doses ranging from 0.5 mg to 10 mg.

    Side Effects and Risks

    Common Side Effects Melatonin is considered relatively safe for short-term use, but users may experience side effects. Common side effects include:

    • Daytime Drowsiness: Some people report feeling drowsy the next day, especially if they took a high dose of melatonin or did not sleep for a full 7-8 hours after taking it.
    • Headache: Melatonin can sometimes cause headaches, which are usually mild and temporary.
    • Dizziness and Nausea: A small percentage of users report experiencing dizziness or nausea after taking melatonin.

    These side effects are generally mild and resolve once the body gets used to the supplement or adjusts the dosage.

    Potential Risks

    • Hormonal Effects: Long-term use may interfere with natural hormone balance, particularly reproductive hormones in children and adolescents.
      • Potential Impact on Puberty: Prolonged melatonin use in children could delay the onset of puberty by affecting reproductive hormone levels.
      • Adolescent Development: Since adolescents are still undergoing hormonal changes, long-term melatonin supplementation should be carefully monitored to avoid unintended impacts on their development.
    • Drug Interactions: Melatonin may interact with certain medications (e.g., blood thinners, immunosuppressants, sedatives).
      • Enhanced Effects: When taken with sedatives or sleep aids, melatonin can enhance their effects, leading to increased drowsiness or prolonged sedation.
      • Risk of Bleeding: Melatonin may increase the risk of bleeding when taken with blood thinners such as warfarin. Always consult a healthcare provider before combining melatonin with other medications.
    • Use with Chronic Conditions: Individuals with chronic health conditions like depression should be cautious.
      • Consulting a healthcare professional is crucial for those on medications, with autoimmune conditions, or ongoing health issues.

    Dosage and Administration

    Top view Assorted pharmaceutical medicine pills

    Recommended Dosages

    • Insomnia: Typical doses range from 1-5 mg, taken 30-60 minutes before bedtime.
    • Jet Lag: Smaller doses of 0.5-3 mg can help travelers adjust quickly to new time zones.
    • Start Low: Begin with the lowest effective dose and adjust as needed.
      • Starting with a dose that is too high can lead to increased daytime drowsiness or disrupt the natural sleep cycle.

    Forms of Melatonin

    • Immediate-Release: Best for reducing sleep onset time.
    • Extended-Release: Helps maintain sleep throughout the night, particularly for those who wake frequently.
    • Various Formulations: Available as pills, capsules, gummies, and fast-dissolving tablets.
      • The choice depends on individual preference and the specific sleep challenge.

    Natural Alternatives to Melatonin

    Valerian roots on wooden background

    Herbal Remedies Several herbal remedies can serve as natural alternatives to melatonin, promoting relaxation and improving sleep quality.

    Valerian Root: Valerian root has been used for centuries as a remedy for insomnia and anxiety.

    It is thought to work by increasing gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation.

    Studies suggest valerian may help improve sleep quality for people with insomnia, although the results are somewhat mixed.

    For example, a clinical study showed that participants who took 600 mg of valerian root extract experienced a reduction in insomnia symptoms compared to those who took a placebo.

    However, some studies found no significant differences in sleep outcomes compared to placebos.

    Despite the mixed evidence, valerian is still widely used due to its mild sedative properties and lower risk of side effects compared to pharmaceutical alternatives​.

    Chamomile: Chamomile is a popular herb known for its calming effects, often consumed as a tea before bedtime.

    It has been used traditionally for anxiety, gastrointestinal issues, and as a sleep aid.

    Chamomile contains an antioxidant called apigenin, which binds to certain receptors in the brain and promotes relaxation and sleep.

    Studies on chamomile's effectiveness for treating insomnia are limited, but some small trials have suggested that chamomile may help improve overall sleep quality, especially in individuals without chronic insomnia.

    Chamomile is also known for its ability to reduce mild anxiety, which can indirectly contribute to better sleep.

    However, people allergic to plants in the daisy family (such as ragweed or marigolds) may need to avoid chamomile due to the potential for allergic reactions​.

    Lavender: Lavender is widely recognized for its soothing scent. It is often used in aromatherapy to reduce anxiety and promote sleep.

    Lavender oil contains compounds that have been shown to interact with the nervous system, reducing restlessness and improving sleep.

    While research on lavender’s effects is not entirely conclusive, some studies indicate that when used in aromatherapy or orally, lavender oil may help alleviate anxiety symptoms and enhance sleep quality.

    Lavender's calming effects make it a common ingredient in sleep aids, massage oils, and bedtime routines.

    However, lavender can cause skin reactions in some individuals, primarily when used topically, so it is important to use it cautiously​.

    Incorporating these herbs into your routine can provide a natural way to improve sleep and relaxation.

    Always consult with a healthcare provider before starting any new herbal supplements, particularly if you are taking other medications or have underlying health conditions, as interactions may occur.

    Dietary Options: Certain foods naturally contain melatonin or help boost the body's production.

    Tart cherries, for example, are one of the best food sources of melatonin.

    Several small studies have linked Drinking tart cherry juice with improved sleep duration and quality.

    In one study, participants who drank tart cherry juice twice daily reported increased overall sleep efficiency and duration, showing this natural option's potential for improving sleep quality.

    Other foods that support melatonin production include:

    • Nuts: Nuts, particularly almonds and walnuts, are rich in melatonin. Walnuts contain high melatonin levels, and regular consumption can improve sleep quality.
    • Bananas: Bananas contain melatonin, magnesium, and vitamin B6, which help promote relaxation and improve sleep. Magnesium helps relax muscles, while vitamin B6 is essential for converting tryptophan into serotonin, a precursor to melatonin.
    • Tomatoes: Tomatoes are another natural source of melatonin. Consuming tomatoes, especially when incredibly fresh, can increase melatonin levels, supporting sleep regulation.
    • Oats: Oats are rich in melatonin and can also help promote the production of serotonin, which aids in sleep. A small bowl of oatmeal before bed can be a great way to boost melatonin levels naturally.
    • Grapes: Grapes, particularly dark-colored varieties, are known to have melatonin. Drinking grape juice or consuming grapes as a snack can provide a natural source of melatonin, helping regulate sleep cycles.
    • Pineapples: Consuming pineapple has been shown to significantly increase melatonin production. In one study, consuming pineapple led to a more than two-fold increase in melatonin levels, making it a valuable food for those looking to enhance sleep naturally.
    • Eggs: Eggs are a good source of melatonin and contain tryptophan, an amino acid that helps produce melatonin. Including eggs in your diet can help improve your sleep-wake cycle and enhance overall sleep quality.
    • Fish: Fatty fish, such as mackerel and tuna, are rich in omega-3 fatty acids and vitamin D. Both may help regulate serotonin levels, supporting melatonin synthesis. Regular fish consumption can contribute to better sleep quality.
    • Salmon: Salmon is another excellent source of melatonin, omega-3 fatty acids, and vitamin B6. These nutrients work together to boost melatonin production and promote restful sleep. Eating salmon a few times a week can help regulate sleep patterns naturally.

    Incorporating these foods into your diet can help naturally boost melatonin levels, supporting better sleep without needing supplements.

    Solutions and Treatments

    Young man comfortably sleeping in bed at home

    Lifestyle Adjustments: Improving sleep hygiene is one of the most effective ways to enhance sleep quality without relying on supplements.

    Sleep hygiene includes maintaining a consistent bedtime, creating a sleep-friendly environment (dark, cool, and quiet), and avoiding stimulants like caffeine or exposure to blue light from screens close to bedtime.

    • Consistent Sleep Schedule: Going to bed and waking up at the same time every day, even on weekends, helps regulate the body’s internal clock and improves sleep quality.
    • Wind-Down Routine: Establishing a relaxing pre-sleep routine, such as reading, taking a warm bath, or practicing meditation, signals the body that it’s time to sleep.
    • Limit Naps: While napping can be beneficial, long or irregular naps during the day can negatively impact nighttime sleep. Limit naps to 20-30 minutes and avoid late-afternoon naps.
    • Manage Light Exposure: Increase exposure to natural light during the day to balance your circadian rhythm and reduce artificial light exposure, especially blue light, in the evening.
    • Exercise Regularly: Regular physical activity, especially aerobic exercise, can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise close to bedtime, as it may interfere with sleep.
    • Mind Your Diet: Avoid heavy or large meals, caffeine, and alcohol before bedtime. While alcohol might help you fall asleep initially, it can disrupt sleep later in the night.
    • Comfortable Sleep Environment: To ensure a comfortable sleep environment, keep your bedroom cool, dark, and quiet. Investing in a comfortable mattress and pillows can also greatly enhance sleep quality.

    Cognitive Behavioral Therapy for Insomnia (CBT-I) is an evidence-based approach to treating chronic insomnia.

    CBT-I involves changing the thoughts and behaviors that negatively affect sleep.

    It is as effective as sleep medications for long-term improvement, and it can be used alongside melatonin to help reset sleep patterns while addressing underlying issues that contribute to sleep difficulties.

    • Identifying Sleep-Interfering Thoughts: CBT-I helps individuals identify and reframe negative thoughts about sleep, such as anxiety over insufficient rest or worrying about the consequences of poor sleep. By replacing these thoughts with more constructive ones, patients can reduce the anxiety that often exacerbates insomnia.
    • Stimulus Control Therapy: This involves learning to associate the bed and bedroom with sleep and relaxation rather than wakefulness. Techniques include going to bed only when sleepy, getting out of bed if unable to fall asleep within 20 minutes, and using the bed exclusively for sleep and intimacy.
    • Sleep Restriction: Initially limiting the amount of time spent in bed to the actual amount of sleeping can help build sleep pressure, leading to deeper and more consolidated sleep. As sleep efficiency improves, time in bed is gradually increased.
    • Relaxation Techniques: Techniques such as deep breathing, progressive muscle relaxation, and guided imagery reduce physical and mental tension before bedtime, making it easier to fall asleep and stay asleep.
    • Sleep Environment Optimization: CBT-I emphasizes the importance of optimizing the sleep environment. This includes ensuring the room is cool, quiet, and dark and removing distractions such as electronic devices that may interfere with sleep.
    • Sleep Diary: Keeping a sleep diary is a critical component of CBT-I. It helps the therapist and the patient track sleep patterns, identify triggers for poor sleep, and monitor progress throughout treatment.

    Special Considerations

    Pregnancy and Breastfeeding

    • Limited Data: Melatonin crosses the placenta and may pass through breast milk.
    • Potential Risks: Could interfere with the developing endocrine system of the fetus or infant.
      • It is generally recommended to avoid melatonin unless advised by a healthcare professional.

    Conclusion

    Melatonin is a natural hormone that plays a vital role in regulating sleep.

    It effectively manages several sleep disturbances, including insomnia and jet lag, and due to its antioxidant properties, it has other potential health benefits.

    Melatonin is generally safe for short-term use, but users should be mindful of possible side effects and interactions with other medications.

    While melatonin can be beneficial, it is not a one-size-fits-all solution. It should be used thoughtfully, ideally under the guidance of a healthcare professional.

    For those looking for alternative ways to improve sleep, lifestyle adjustments, herbal remedies, and therapies like CBT-I are all valuable tools to consider.

    Reviewed by

    Circle check iconMedically reviewed by Dr. Paul Hetrick, PharmD. - Written by Glenn R. Moore on October 18, 2024

    • Latest Posts

    Subscribe to better health

    Sorry, please correct the following errors:

    • Bullet 1
    • Bullet 2
    • Bullet 3