Melatonin: Your natural ally for restful sleep

Restorative sleep is a deeply rejuvenating and nourishing experience for both body and mind. During restful sleep, the body enters a phase of relaxation that allows it to heal, repair and recharge for the next day. Melatonin is a key molecule in the regulation of the sleep cycle and we will describe its properties and benefits below.

Sleep and Melatonin

Sleep is a natural and fundamental state of human life that is essential for health and well-being. Beyond its restorative and rejuvenating effects, sleep plays a very important role in various cognitive functions, physical health and emotional well-being. It is a vital physiological process that by allowing the body and mind to rest, regeneration and restoration of their functions occur.

Melatonin is a hormone produced by the pineal gland in the brain in response to darkness, so when it gets dark, melatonin signals the body that it is time to sleep.

This sleep-wake cycle, also known as circadian rhythm, can be easily altered by exposure to screens and lighting during the night, which causes our brain not to interpret that it should produce melatonin.

Sleep disorders

Sleep disorders are those that affect the ability to sleep on a regular basis, and the most common are circadian sleep-wake rhythm disorders, parasomnias and insomnia.

As a consequence of the inability to get rest during the night and the deterioration it implies in a person’s life, there are different alternatives to counteract sleep disorders. One of these solutions is the use of melatonin supplements.

Functions and benefits of melatonin

Melatonin for sleep

Regulation of the circadian cycle is the main function of melatonin. Such regulation occurs by inducing a feeling of drowsiness as darkness prevails. Once sleep is achieved, melatonin helps to maintain a stable sleep state throughout the night. By maintaining the depth of sleep, melatonin contributes to the quality of sleep and the feeling of rest and recovery the next day.

Unlike some sleep medications, melatonin is not considered addictive. Melatonin does not produce physiological dependence or withdrawal symptoms when discontinued and does not affect the body’s natural melatonin production if used properly.

Melatonin for the brain

Not only is it a powerful internal clock, but melatonin is also the conductor of our immune system and has neuroprotective and anti-inflammatory properties (1-3).

In addition, some studies have shown that melatonin can improve anxiety symptoms (4).

Such is the importance of this hormone – in fact, of following the sun’s schedule – that melatonin levels have been linked as an indicator of brain aging (5). Melatonin is even used in chemotherapy treatments to protect certain organs (6).

In short, melatonin is essential for our daily well-being and for keeping us in tune with the world around us.

melatonin for sleep disorders

It is not necessary to take melatonin supplements, but you should take advantage of this information to give your night’s rest the importance it deserves and to follow the sun’s schedule so that your brain produces melatonin, thus favoring a restful sleep.

Melatonin dosage

If you feel that you do not rest well, or work night shifts, you may find melatonin helpful. It is recommended to take 2 mg 1 to 2 hours before bedtime, but doses of 0.3 to 5 mg of melatonin dosed 1 to 2 hours before bedtime can also be used (7).

The side effects of melatonin are drowsiness, headache and dizziness (8) at very high doses, so remember that high doses do not necessarily translate into better results. It is best to start with the lowest effective dose and adjust gradually as needed. Explore what works best for you.

Contraindications and drug interactions of melatonin

Melatonin is well tolerated for short periods, while long-term effects appear to be favorable as well (9). To date, the only known side effects of melatonin include daytime sleepiness, headache, dizziness, and stomach upset, but they are associated with high doses and resolve with discontinuation or correction of the melatonin dose.

Melatonin may interact with some drugs such as immunosuppressants, anticoagulants (10) and some drugs that affect brain function (11). In case of patients with asthma, there is some controversy about the use of these supplements. If you are under treatment, consult your doctor to find out if you can take melatonin.

Use of melatonin in pregnancy and lactation

There is limited research on the use of melatonin during pregnancy and lactation. It is known that melatonin has the ability to cross the placental barrier, i.e., it can reach the pregnant baby. Previously, it was recommended not to take melatonin during pregnancy, but according to a 2022 study, it was found that, although melatonin can reach the baby during pregnancy, no reasons were found to establish a potential risk (12). This evidence proposes melatonin during pregnancy as a safe treatment. If you are pregnant, consult your doctor if melatonin supplementation is recommended for you.

On the other hand, melatonin can be secreted by breast milk (12), and although no adverse effects have been reported in infants who consume this milk from their mothers, it has been proposed that it may affect the development of the infant’s sleep pattern (13).

Other strategies to improve sleep quality

The quality of sleep is extremely important, as it maintains physical and mental health; and can be promoted with the use of melatonin, a hormone produced by our brain (the pineal gland) when it gets dark and there is no light.

In general, melatonin supports the synchronization of the body’s internal clock for the establishment of a healthy sleep cycle that boosts the body’s well-being. In addition to the use of melatonin, other approaches such as the use of CBD for insomnia, and natural supplements or herbalism can be used. Likewise, lifestyle changes to promote sleep hygiene can be supportive.

If you have persistent sleep problems or questions about the use of melatonin, we recommend that you consult a healthcare professional.

References

1. Melhuish Beaupre, L. M., Brown, G. M., Gonçalves, V. F., & Kennedy, J. L. (2021). Melatonin’s neuroprotective role in mitochondria and its potential as a biomarker in aging, cognition and psychiatric disorders. Translational psychiatry, 11(1), 339. https://doi.org/10.1038/s41398-021-01464-x.
2. Hardeland R. (2018). Melatonin and inflammation-Story of a double-edged blade. Journal of pineal research, 65(4), e12525. https://doi.org/10.1111/jpi.12525
3. Hardeland, R., Cardinali, D. P., Brown, G. M., & Pandi-Perumal, S. R. (2015). Melatonin and brain inflammaging. Progress in neurobiology, 127-128, 46-63. https://doi.org/10.1016/j.pneurobio.2015.02.001.
4. Wang, X., Wang, Z., Cao, J., Dong, Y., & Chen, Y. (2021). Melatonin ameliorates anxiety-like behaviors induced by sleep deprivation in mice: Role of oxidative stress, neuroinflammation, autophagy and apoptosis. Brain research bulletin, 174, 161-172. https://doi.org/10.1016/j.brainresbull.2021.06.010
5. Tan, D. X., Xu, B., Zhou, X., & Reiter, R. J. (2018). Pineal Calcification, Melatonin Production, Aging, Associated Health Consequences and Rejuvenation of the Pineal Gland. Molecules (Basel, Switzerland), 23(2), 301. https://doi.org/10.3390/molecules23020301. https://doi.org/10.3390/molecules23020301
6. Reiter, R. J., Rosales-Corral, S. A., Tan, D. X., Acuna-Castroviejo, D., Qin, L., Yang, S. F., & Xu, K. (2017). Melatonin, a Full Service Anti-Cancer Agent: Inhibition of Initiation, Progression and Metastasis. International journal of molecular sciences, 18(4), 843. https://doi.org/10.3390/ijms18040843
7. Riemann, D., Baglioni, C., Bassetti, C., Bjorvatn, B., Dolenc Groselj, L., Ellis, J. G., Espie, C. A., Garcia-Borreguero, D., Gjerstad, M., Gonçalves, M., Hertenstein, E., Jansson-Fröjmark, M., Jennum, P. J., Leger, D., Nissen, C., Parrino, L., Paunio, T., Pevernagie, D., Verbraecken, J., Weeß, H. G., … Spiegelhalder, K. (2017). European guideline for the diagnosis and treatment of insomnia. Journal of sleep research, 26(6), 675-700. https://doi.org/10.1111/jsr.12594.
8. Menczel Schrire, Z., Phillips, C. L., Chapman, J. L., Duffy, S. L., Wong, G., D’Rozario, A. L., Comas, M., Raisin, I., Saini, B., Gordon, C. J., McKinnon, A. C., Naismith, S. L., Marshall, N. S., Grunstein, R. R., & Hoyos, C. M. (2022). Safety of higher doses of melatonin in adults: A systematic review and meta-analysis. Journal of pineal research, 72(2), e12782. https://doi.org/10.1111/jpi.12782
9. Yuge, K., Nagamitsu, S., Ishikawa, Y., Hamada, I., Takahashi, H., Sugioka, H., Yotsuya, O., Mishima, K., Hayashi, M., & Yamashita, Y. (2020). Long-term melatonin treatment for the sleep problems and aberrant behaviors of children with neurodevelopmental disorders. BMC psychiatry, 20(1), 445. https://doi.org/10.1186/s12888-020-02847-y.
10. Hatfield, J., Saad, S., & Housewright, C. (2022). Dietary supplements and bleeding. Proceedings (Baylor University. Medical Center), 35(6), 802-807. https://doi.org/10.1080/08998280.2022.2121575
11. University of Maryland Medical Center (2011). Melatonin. Accessed May 23, 2023. Available at: https://www.pharmanord.nl/media/nl_pharmanord/pdf/Melatonin_UMMC_2009.pdf
12. Vine, T., Brown, G. M., & Frey, B. N. (2022). Melatonin use during pregnancy and lactation: A scoping review of human studies. Revista brasileira de psiquiatria (Sao Paulo, Brazil : 1999), 44(3), 342-348. https://doi.org/10.1590/1516-4446-2021-2156
13. Davis F. C. (1997). Melatonin: role in development. Journal of biological rhythms, 12(6), 498-508. https://doi.org/10.1177/074873049701200603