Understanding Melatonin: Benefits, Risks, and How It Affects Your Sleep

When was the last time you woke up feeling energized, well-rested, and truly ready to seize the day ahead? If you’re like the average American, that probably wasn’t the case this morning. A study published in the 2022 issue of the journal Frontiers in Sleep reveals a startling statistic: only 28% of American adults achieve the quality and quantity of sleep considered sufficient for restorative rest. In response to this growing concern, an increasing number of people have turned to melatonin as a solution for their sleep troubles. However, using melatonin can lead to a range of effects on the body that you might not expect.

“Melatonin is a hormone that our bodies produce naturally. It’s not strictly a sleep hormone, but it signals to your body that it’s nighttime, prompting various organs to transition into ‘night mode,'” explains Roy Raymann, Ph.D., a leading sleep specialist based in Vista, California, and advisor to Somnox. Melatonin is released by the pineal gland in the brain shortly after sunset and continues to be produced throughout the night. However, exposure to inadequate daytime light can disrupt your body’s natural melatonin production. To address this issue, supplement manufacturers have developed various pill and liquid forms of melatonin, aimed at restoring the body’s sleep-wake cycle.

While supplemental melatonin can be effective in improving sleep quality, there are several important health implications to consider if you decide to take it regularly. Both Dr. Raymann and Carleara Weiss, Ph.D., a sleep science advisor in New York City at Aeroflow Sleep, highlight this need for caution. Additionally, Dr. Weiss points out that the body’s response to melatonin can vary based on factors like age, gender, and the timing of consumption. Below, we delve into the specific ways that taking melatonin daily can affect your physical health, mental well-being, and overall sleep experience.

You Might Observe a Bit of Lag Time

It generally takes about one to seven days for melatonin to noticeably influence sleep quality and duration. Dr. Weiss notes that when taken in the appropriate dose, typically ranging from 1 to 5 milligrams for adults, at the right time, and in a verified safe form, users should see a decrease in the time it takes to fall asleep. However, determining the ideal dose of melatonin can depend on individual factors such as age, sex, and overall health status.

The response time of melatonin pills varies based on the formulation; some will work immediately while others take longer to have an effect. Dr. Raymann clarifies that regular immediate-release pills generally reach their peak effect within an hour, whereas prolonged-release capsules distribute melatonin gradually throughout the night.

You May Notice a Slight Decrease in Body Temperature

“It’s important to recognize that melatonin does not induce sleep directly; it enhances the brain’s signaling to create opportunities for sleep. As you consume melatonin, your brain shifts into ‘sleep time mode,'” Dr. Weiss explains.

By guiding the body’s organs into “night mode” and altering blood flow, melatonin facilitates the drop in body temperature that naturally occurs during sleep as part of our circadian rhythm. This hormonal action supports the body’s processes for falling asleep and maintaining restful sleep.

“However, it’s not a sedative or a traditional sleeping pill that puts you to sleep,” Dr. Raymann emphasizes. “Instead, it sets the stage for sleep preparation.”

Since melatonin aids in sleep preparation, implementing lifestyle changes is equally crucial. Strategies could include minimizing exposure to bright light, taking a warm bath, or following a relaxing pre-bedtime routine.

You Might Feel Happier

Melatonin production is linked to serotonin, a neurotransmitter and hormone that fosters a positive mood and feelings of happiness, as noted by Dr. Weiss. Additionally, melatonin plays a crucial role in boosting dopamine levels in the brain.

“Dopamine is essential in creating feelings of pleasure and motivation. Consequently, melatonin may lower anxiety and depressive states,” Dr. Weiss adds.

You Might Increase Your Risk for Some Health Issues

Despite being a hormone, melatonin can still have side effects and medical interactions, warns Dr. Weiss. “For instance, after taking melatonin, some individuals may report experiences such as drowsiness, stomach discomfort, or dizziness,” she says.

Given that supplemental melatonin is a relatively recent addition to wellness and health protocols, the long-term impacts on human health remain largely unknown. A healthy body independently manages the release of melatonin, and this hormonal balance can be sensitive to disruptions.

“Regularly supplementing with melatonin might disturb this delicate balance and lead to side effects that necessitate the body readjust when supplementation is stopped,” cautions Dr. Raymann.

Extra caution is advised for individuals who:

• Are pregnant or breastfeeding
• Take birth control pills
• Are on anticoagulants
• Use blood pressure medications
• Take diabetes-related medications
• Are undergoing dialysis
• Have an autoimmune condition
• Have liver function issues

Consulting with a healthcare provider before taking melatonin is strongly recommended for these populations. It should not be seen as a miracle solution for sleep issues.

“Clinically, melatonin is indicated primarily for addressing sleep and circadian rhythm disorders, including jet lag and shift work challenges. However, it is not the first-line treatment for insomnia; those experiencing consistent sleep difficulties should consult a sleep specialist for more targeted solutions,” advises Dr. Weiss.

You May Start Feeling Dependent on It

Although melatonin is generally not regarded as addictive in a psychological or physiological sense, like many other sleep aids, it can create a psychological association that makes you feel you need to take the supplement every night to achieve a restful sleep.

The Bottom Line

As a first approach to combat sleep disturbances, consider adjusting your sleep environment through thoughtful bedroom design. You might also try diffusing relaxing essential oils and incorporating sleep-enhancing foods such as dairy, fish, and fresh fruits into your diet. It’s advisable to avoid caffeine, alcohol, and exposure to bright screens late in the evening. Aim to get morning sunlight and aim for a consistent sleep-wake schedule, Dr. Raymann suggests.

If sleep difficulties persist despite lifestyle adjustments, consult with a healthcare provider about the possibility of utilizing melatonin or exploring other treatment options.

What ⁢are‍ the potential ‍benefits and risks of using melatonin for‍ sleep disorders like insomnia and jet lag?

Nin can be beneficial for certain​ sleep disorders, such ​as insomnia or jet lag,⁣ but it is not a one-size-fits-all remedy,” Dr. Raymann notes. It’s essential to consider individual⁢ health status and lifestyle factors before incorporating melatonin into your routine.

Ultimately, while melatonin‌ can offer some benefits, it’s crucial to approach ‍its use with⁣ caution, prioritize a healthy sleep environment, and engage in good sleep hygiene practices. If you’re experiencing ongoing sleep ‍difficulties, it’s advisable to speak with a healthcare professional who can provide personalized guidance and support.