Melatonin appears to be a safe and effective sleep aid for many people. The key to using it lies in caution; talk to your doctor before taking it, start with the lowest dose you can, and look out for side-effects that can ruin your good night’s sleep
Research shows that lack of sleep can lead to bad work performance, mood swings, dangerous driving, even heart disease. That leads many people to look for ways to improve the quality and quantity of their sleep. Melatonin is one possible solution to the sleep deficit problem.
What is Melatonin?
Melatonin is a hormone that is produced naturally in our bodies. It comes from the pinieal gland, which is a small gland in the brain. Melatonin helps to regulate our sleep-wake cycle, also known as our “circadian rhythm.” Usually our body produces more melatonin when it is dark outside, and less when it’s light outside. Humans are not the only creatures who make melatonin; various plants such as rice and oats also synthesize this important hormone.
Why Don’t Some People Make Enough Melatonin?
When we get older, our body produces less melatonin. Some medications may also decrease the amount of melatonin in our bodies, including beta blockers taken for high blood pressure. And shift-workers, people who are often awake during the night and sleep during the day, can have less melatonin in their bloodstream when they try to sleep.
Melatonin Supplements
People who don’t create enough melatonin in their bodies can turn to supplements as a possible source of this hormone. Most supermarkets, drug stores, health food stores and web sites carry various dosages of Melatonin. As with most things in life, you get what you pay for; if it’s cheap, it’s probably not pure melatonin. Some manufacturers add vitamin B6 and other substances to their melatonin products to enhance the sleep process. But it’s not clear if these additives aid the body’s synthesis of melatonin or not. When in doubt, go with melatonin supplements purchased at larger stores and web sites with names you recognize.
Do Melatonin Supplements Really Work?
Yes and no. The majority of people who take melatonin supplements report a better quality and quantity of sleep. And some recent studies back that up. But a small number of people see no difference at all. And there is always the placebo factor; are successful melatonin-takers sleeping better because it really works, or because they really want it to work? In my case, as a long-time shift-worker, I found that I woke up less tired after taking melatonin at bedtime. But I can’t really say if my quality of sleep was really improved.