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.

How Much Melatonin Should I Take?

Start low and go slow. A common daily dosage is 3 mg. But if possible, purchase a lower dosage at first -- or use a knife or pill splitter and try half, or even a quarter, of that dose. Some people do very well at much lower doses, while others need the full 3 mg for a good night’s sleep. If you wake up groggy, reduce your dose and see if that helps.

When Should I Take It?

Take it about a half-hour before going to bed, whether you sleep in the daytime or at night. Don’t take it when you need to be awake, because drowsiness will result. It doesn’t seem to matter if it’s taken on a full stomach or not.

Is Melatonin Safe?

The Food and Drug Administration (FDA) does not regulate dietary supplements. So if a label or web site says their product is FDA-approved, look elsewhere to buy your melatonin. But having said that, there are no large-scale studies that show true danger from taking melatonin. There are some people who should not take melatonin. Healthy children, teenagers, and young adults already have plenty of melatonin in their bodies, so more won’t do them any good. The National Nutritional Foods Association (NNFA), an umbrella group for health food producers, states that people under 40 should not take melatonin at all without a doctor’s recommendation.

When it comes to pregnant or lactating women, the effects of melatonin on a developing fetus or breastfeeding child is not yet known. People who take MAOI drugs (certain antidepressants) should not take melatonin either. MAOI’s inhibit the breakdown of melatonin by the body, which could lead to an overdose. People with severe allergies or autoimmune diseases should not take melatonin, since it could stimulate their immune system. The NNFA says people with diabetes and other endocrine disorders should not take it either, since melatonin is a hormone that comes from the pineal gland, part of the endocrine system. And finally, women who are trying to conceive should not take the hormone, since it can act as a contraceptive. If you are not sure if you should take melatonin, talk to your doctor first to be on the safe side.

Melatonin and Children With ADHD

Any parent of a child with Attention-Deficit/Hyperactivity Disorder (ADHD) can tell you that their children often don’t sleep very well. A handful of studies have seen a benefit to giving melatonin to children with ADHD to improve their sleep. The safety of melatonin in children has not been established, and neither has a safe dosage. So talk with your pediatrician before giving any children melatonin. In our family, melatonin did lead to improved sleep for a child with ADHD, changing his wake-up time from a bleary-eyed 5:30 am to a more reasonable 7:00 am.

Melatonin and Jet-Lag

World travelers have known about the reported benefits of melatonin for years. Most recommend starting melatonin after arriving in the new country, before you want to go to bed. Some experts used to recommend taking melatonin several days before traveling, but that recommendation has fallen out of favor.

Side-Effects of Melatonin

Side-effects of melatonin include drowsiness, headache, nightmares, morning grogginess, mild depression and low sex drive. In my case, I occasionally wake up with a headache which I attribute to my melatonin use.

Other Health Claims for Melatonin

There are people who claim that melatonin has anti-oxidant activity, shrinks tumors, increases sex drive, stimulates the immune system, and reduces cardiac arrythmias. None of those claims have been proven in large-scale studies. If you take melatonin for anything other than enhancing sleep, you are asking for trouble.

Melatonin appears by most accounts 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.