Melatonin Benefits and Side Effects

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What is Melatonin?

Over 50 million Americans are affected by the consequences of not getting enough sleep. If you struggle with sleep, restlessness, or getting a good night’s sleep each night, you may have turned to sleep aids. A lack of sleep has negative consequences for your health, depletes your energy, weakens your immune system, and leaves you more vulnerable to illness and disease.

If you are having sleep issues, melatonin is a great natural supplement that supports sleep and balances your body’s sleep and wake cycle. There are many medicines, supplements, and herbal formulas designed to support sleep, but melatonin is the most popular for its powerful sleep supportive qualities and minimal side effects.

Melatonin Key Points

• It is a natural hormone your body produces
• Levels rise when it gets dark and lower in light
• Melatonin relaxes and prepares you for sleep
• Regulates the body’s internal clock
• Binds to receptors to reduce nerve activity
• Does not put you to sleep, but prepares you for sleep by quieting the mind and relaxing the body
• Natural and effective sleep aid

Melatonin, often called the “sleep hormone,” is a hormone secreted by the pineal gland. Although this hormone is mainly produced in the brain, it is also found in the eyes, gut, and other areas of your body.

Your melatonin levels naturally rise when it gets dark outside, which signals your body it is time to sleep.

Circadian Rhythm

Melatonin works with your body’s circadian rhythm, which is like your internal clock. Your circadian rhythm governs your sleep, wake, and eating cycles. It lets you know when it is time to sleep as your melatonin levels rise at night and helps you to wake up when production is suppressed in the light.

Melatonin binds to receptors in the brain and body to reduce nerve activity and help you relax to prepare for sleep. It won’t knock you out and put you to sleep; however, it does support a quiet mind and body to promote sleep.

Sleep Issues

Many factors can contribute to low melatonin levels at night which may be the source of your sleep issues. Stress, too much light at night including computers and screens (blue light), not enough natural light during the day, health conditions, night shift work, smoking, and aging can affect your body’s natural melatonin production.

Causes for Low Melatonin Levels

• Stress
• Too much light, or too little natural light in the daytime
• Night shift work
• Blue light from screens
• Smoking
• Aging
• Some health conditions can affect melatonin production

Improving Sleep

Supplementing melatonin can help balance low levels and regulate your internal clock.

For those who have trouble with restlessness or too much stress from time to time, melatonin is a great natural aid to support quality sound sleep.

For those with chronic sleep issues, research shows melatonin helps you fall asleep faster and may have greater benefits for those with delayed sleep phases such as going to bed very late at night and waking up late in the day. Using melatonin for jet lag can help you adjust your sleep-wake schedule to be in sync with the new time zone.

For best results when taking melatonin you only need a little amount. Take 1-3mg one or two hours before bed. Don’t go overboard.

Studies have found that taking melatonin will not affect your body’s ability to make it on its own.

How to Take Melatonin

• Take 1-3mg two hours before bed
• Do not take too much
• Do not operate machinery or drive after taking melatonin
• Stop taking melatonin if it is not working
• See a doctor if sleep issues persist

 

Side Effects

Watch for side effects. Some sensitive individuals may experience headaches, dizziness, and nausea. Do not drive or operate machinery for at least 5 hours after taking melatonin. If melatonin is causing any side effects or not helping you with sleep, stop taking it and talk to your doctor.

Melatonin may interact with medications, such as blood thinners, blood pressure medications, and antidepressants. Consult with your doctor before taking melatonin if you are on medications.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Benefits

Melatonin has many other benefits besides supporting sleep. For example, small doses of melatonin help regulate body temperature and blood pressure, and helps balance some hormones. It also works as a powerful antioxidant. Research shows melatonin reduces dopamine levels, which promote a wakeful state, and contributes to the day and night cycle of your eyes.

Other Health Benefits of Melatonin

• Powerful antioxidant
• Supports eye health
• Balances some hormones
• Regulates body temperature
• Supports healthy blood pressure

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