What Is Melatonin and When Should You Use It?

Have you ever struggled with falling asleep or maintaining a regular sleep schedule? Those sleepless nights and anxiety-induced thoughts of that one cringy thing you did back in middle school. Sounds like you? If so, you may have heard of melatonin as a potential solution. But what exactly is melatonin and when is the best time to use it?

What Is Melatonin?

Melatonin is a hormone naturally produced by the pineal gland in the brain. It plays a crucial role in regulating the sleep-wake cycle (circadian rhythm) and is often referred to as the “sleep hormone.” Melatonin levels typically rise in the evening, signaling to the body that it’s time to sleep, and decrease in the morning when it’s time to wake up.

In addition to its role in regulating sleep, melatonin also has other functions in the body, including regulating mood, immune function, and reproductive cycles.

How Does It Work?

Melatonin is released in response to darkness and decreases with exposure to light, hence its nickname as the “sleep hormone.” While not essential for sleep, higher levels correspond to better sleep quality. Factors like light exposure also affect melatonin production, making it important in regulating sleep patterns.

In addition to its role in sleep regulation, melatonin interacts with female hormones, aiding in menstrual cycle regulation. Furthermore, melatonin may have neuroprotective effects, potentially guarding against neurodegenerative conditions like Alzheimer’s and Parkinson’s diseases. Studies suggest that individuals lacking melatonin due to pineal gland removal may experience accelerated aging, hinting at the potential anti-aging properties of natural melatonin. However, researchers continue to explore melatonin’s diverse effects on the human body, indicating there is still much to learn.

When Should You Use Melatonin?

Melatonin is typically used to address various sleep-related issues, including difficulty falling asleep, irregular sleep patterns, insomnia, jet lag, and sleep disorders in children. It can help the sleep-wake cycle, making it easier to fall asleep and adjust to changes in sleep schedules, such as those caused by travel or shift work. Moreover, it may also be beneficial for temporary sleep disruptions due to stress or illness. However, it’s important to use melatonin supplements responsibly and under the guidance of a healthcare provider, especially if you have underlying health conditions or are taking medications. Long-term use should be approached cautiously, and efforts should be made to address the underlying causes of sleep disturbances.

Can You Overdose on Melatonin?

Taking a large dose of melatonin is unlikely to cause serious side effects, but you may experience discomfort such as nausea or headache. These effects are temporary, as melatonin only remains in the body for about five hours.

Side Effects of Melatonin

Melatonin, commonly used as a sleep aid, may lead to side effects like headaches, upset stomach, or daytime grogginess in some users. The American Academy of Sleep Medicine advises against using it for individuals with dementia due to high fall risk and nighttime disorientation. It tends to stay active longer in older adults, potentially causing daytime drowsiness. Short-term use (less than six months) is generally considered safe. However, long-term impacts require further research, as studies often span only a few weeks.

Beyond sleep, it is also used in various health aspects like anxiety, migraines, heart function, immune responses, digestion, and depression. Research suggests potential impacts on semen quality in men and female fertility. They warrant caution for those trying to conceive, pregnant, or breastfeeding. It’s advisable to consult a healthcare provider before taking melatonin supplements, especially in these cases.

Have you ever used the supplement for sleep?

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