Melatonin, often called the “sleep hormone,” plays a vital role in regulating our natural sleep-wake cycle. This powerful hormone is naturally produced by the pineal gland in response to darkness, helping signal to our body that it’s time to go to bed. Think of melatonin as your body’s internal clock keeper—when it gets dark, your brain releases more melatonin, making you feel sleepy. When daylight comes, melatonin levels drop, helping you wake up.
However, as we get older, our bodies make less melatonin, which can lead to sleep problems. By age 50, most adults produce only half the melatonin they did at age 20. This drop can make it harder to fall asleep, stay asleep, or get deep, restful sleep. For those 80 and beyond, this hormone may plummet to a mere tenth of teenage levels.
This gradual deficiency can disrupt healthy sleep patterns and contribute to a variety of other age-related health concerns. Fortunately, researchers have shown that taking supplements helps older adults regain better sleep quality and duration.
Using melatonin to tackle short-term sleep issues
If you have short-term sleep problems, taking a synthetic melatonin supplement can help your body. It boosts your natural melatonin supply. This allows you to fall asleep more quickly, stay asleep longer, and experience better overall sleep quality.
Health care professionals can also prescribe it to help with long-term sleep problems in some children and adults. It can be particularly useful for addressing:
- Insomnia
- Jet lag from travel across time zones
- Certain neurological disorders like ADHD, cerebral palsy, and chronic fatigue syndrome
- Sleep disruptions caused by shift work
Dosage and Administration of Melatonin Products
For adults, the usual dose is 2 mg. This should be taken as a slow-release tablet. It is best to take it about 30 minutes to 1 hour before bedtime. For short-term sleep problems in adults, the treatment period is usually up to 13 weeks.
If you have long-term sleep problems, your doctor may begin with a lower dose. They will slowly increase it, up to a maximum of 10 mg each day. Always follow the specific instructions provided with your supplements.
Melatonin: The Mighty Hormone Beyond Sleep Regulation
Melatonin is more than just a hormone that helps you sleep. It is important for your overall health and wellness. This amazing molecule can affect the expression of more than 500 genes in the body. It acts as a strong antioxidant that protects against cell damage.
One of its key functions is to stimulate the production of other essential antioxidant enzymes such as glutathione. Glutathione is vital for shielding the body from oxidative stress, supporting immune system function, and promoting general wellbeing. By boosting these natural defence mechanisms, melatonin helps preserve cellular integrity and prevent age-related decline.
Melatonin affects many genes and has antioxidant properties. This hormone is important for more than just controlling sleep. By keeping our levels balanced, we can support our overall health and wellness. This helps us live fuller and more vibrant lives as we grow older.
Potential side effects and precautions
This supplement is usually well-tolerated. However, some people may have side effects. These can include headaches, daytime drowsiness, nausea, or irritability. It’s important not to use melatonin with other sleep aids. Doing so can cause too much sleepiness.
It may not be safe for people with some medical conditions. This includes liver or kidney issues, autoimmune disorders, or allergies to melatonin. Always consult your health care provider before starting treatment.
The key to improving total sleep time?
Melatonin helps start the sleep process in the body. If you regularly have trouble falling asleep, talk to your doctor.
Melatonin production is closely tied to the body’s circadian rhythms, which are influenced by cues from our environment. With this understanding, it becomes clear that creating a sleep environment that promotes melatonin production is crucial.
Poor habits like using bright screens before bedtime, irregular sleep schedules, or stress can also interfere with your body’s melatonin production. The good news is that simple changes can help you get better rest.
To improve your sleep, keep your bedroom dark, cool, and quiet. Avoid bright lights in the evening. Keeping a regular bedtime is very important. These steps can boost your natural melatonin levels and lead to better sleep quality.
Investing in high-quality mattresses, pillows, and bedding can also help encourage natural melatonin release and facilitate the deep, restorative rest needed to harness the full benefits of this remarkable hormone.
Some adults might also benefit from taking melatonin supplements, but it’s always best to talk to your doctor first as they can help you decide if a supplement is right for you. In addition to improved sleep quality, supplementation may provide benefits for cardiovascular health, including the reduction of blood pressure.