If you are looking for ways to improve your sleep quality, chances are you have already heard the term melatonin. But what is it exactly, and how does it help you sleep better?
Keep reading to learn all about melatonin, its effects on your sleep, available forms of supplements, safety recommendations, and even more ways to help you sleep better at night.
What is melatonin?
Melatonin is often called “the sleep hormone”. Its most well-known function is signaling the brain that it’s time to fall asleep at night. But it also plays a part in regulating various other bodily functions, such as immune function, body temperature, blood pressure, and more.
When it gets darker at night, it signals our brain to convert tryptophan into melatonin. Tryptophan is an essential amino acid, meaning that our body can’t produce it on its own, and we have to take it in with food.
While our body makes its own melatonin, we can also find it in some foods. Melatonin taken with food can be beneficial, but this form is less effective than the naturally produced hormone. Another way to take some extra melatonin would be supplements. They provide a simple, easy-to-absorb, and safe way to improve sleep quality. These products typically contain higher dosages than any naturally occurring food. We can also increase melatonin levels by eating certain sleep-inducing foods containing tryptophan.
Does melatonin help you stay asleep and sleep better?
Melatonin is often viewed as a miracle solution, inducing immediate sleepiness. But this is not the case. Instead, melatonin signals your body that it’s time to sleep and helps regulate the sleep-wake cycle. So, melatonin supplements are more about fostering a healthy sleep routine than serving as a sedative.
While they may not be a direct solution for staying asleep overnight, melatonin can still play a valuable role in managing sleeplessness because the number one thing to improve your sleep quality is sticking to a regular bedtime routine.
Types of melatonin supplements
When it comes to melatonin supplements, you have a variety of options to choose from. Understanding the different types can help you select the one that will help you the most.
- Melatonin pills – Standard melatonin pills are the most common form of melatonin supplements. They come in various dosages, allowing you to find the right strength for your needs.
- Melatonin gummies – Melatonin gummies offer a tasty and convenient alternative to traditional pills. They are often flavored and can be a more enjoyable way to incorporate melatonin into your routine.
- Liquid melatonin – Liquid melatonin absorbs quicker than pills and typically works faster. It can also be a viable alternative for those who may have difficulty swallowing pills.
- Time-release melatonin – Time-release melatonin supplements use a specialized formula that releases melatonin gradually over an extended period. The slow-release mechanism might help some with staying asleep during the night.
- Melatonin patches – Patches offer a transdermal way to take melatonin. They usually release slower than standard pills, so they can offer some of the benefits of time-release melatonin while offering a non-orally-taken alternative.
Choosing a melatonin supplement may require some research and trial and error. Some factors to consider are absorption speed, dosages, taste, personal preferences, and the specific sleep issues you aim to address.
It’s worth exploring multiple options to find the one that suits you best.
How to use melatonin?
Taking melatonin supplements is usually a straightforward process. You should just follow the instructions of your chosen supplement. However, dosages and best times to take the supplements can differ on a case-to-case basis.
One thing to keep in mind when taking melatonin is that consistency is key. Your body might need time to adjust, so it will probably take a few days to see results.
When using melatonin to treat insomnia, the application might vary for short-term and long-term problems. For acute insomnia, doctors might recommend only taking melatonin for a few days a week in smaller dosages, while long-standing insomnia might need daily treatment in higher dosages.
Melatonin can be a great way to lessen the symptoms of jet lag. In this case, you might want to start the treatment a few days before your travel and adjust the time you take the supplements to your destination’s bedtime instead of your current one. After arrival, you can still take them for a few more days to help adjust your body’s natural clock.
One caveat is you should always avoid combining melatonin with other sleep aids unless advised otherwise by a healthcare professional. Mixing sleep aids can lead to unexpected interactions and undesirable effects. It’s essential to use melatonin as directed and consult your doctor before combining these supplements with other medicines.
When to take melatonin?
The optimal time to take melatonin can vary based on which type of supplement you choose.
Liquid melatonin has a shorter absorption time, standard pills and melatonin gummies are in the middle, and time-release melatonin usually takes longer to take effect but lasts longer.
Generally speaking, the best time to take melatonin is 30 minutes to 2 hours before going to bed, depending on the type of supplement. You should always check the instructions attached to your chosen product if you are unsure.
The first effects of melatonin typically kick in 30 minutes after absorption. You might start to feel sleepy and relaxed. To make the most of your melatonin supplements try to avoid stimulating activities during this time.
You can enhance the effects of melatonin supplements by preparing a calm, quiet, and dark environment for sleep and only doing relaxing activities like reading or meditation leading up to bedtime.
Dosage of melatonin supplements
To effectively use melatonin you should always take the proper dosage for your chosen supplement.
Starting with a lower dose of around 0.5 to 1 milligram and then adjusting gradually based on your response is recommended. For milder cases of insomnia, even these smaller doses can bring relief.
Even though dosages might get as high as 10 milligrams per day with more severe cases of insomnia, it’s advisable not to exceed 3 to 5 milligrams unless specifically directed by a healthcare professional.
Remember, individual responses to melatonin can vary, so finding the optimal dosage may require some experimentation while keeping within the recommended limits to ensure safety and effectiveness.
Is melatonin safe? What are the side effects?
While melatonin is a well-researched substance, generally considered safe for short-term use, some individuals might experience side effects.
These might include drowsiness, dizziness, and headache. Additionally, some may experience mild nausea or irritability.
Even though melatonin products are typically classified as dietary supplements, let’s not forget that melatonin is still a hormone, and it’s vital to keep our body’s hormonal balance in check. For this reason, it’s advised to follow recommended dosages, avoid prolonged use without consulting a healthcare professional, and check with your doctor if you’re on other medications.
Unless advised otherwise by professionals, you should never mix melatonin supplements with other forms of sleeping aids.
Melatonin for kids
The effects of melatonin usage are well-documented in adults, but research is still inconsistent when it comes to kids and teens.
The general recommendation is to avoid giving melatonin supplements to kids unless advised otherwise by a healthcare professional.
Other ways to improve your sleep quality
While melatonin can be a safe and effective way to fall asleep faster and rest better at night, enhancing your sleep quality goes beyond supplements.
To make the most of melatonin supplements, you can follow these lifestyle adjustments for a more holistic approach to better sleep quality.
- Create a relaxing bedtime routine – Calming pre-sleep rituals like reading a book, doing yoga, or practicing gentle stretches and breathing exercises can help you fall asleep faster and enhance your overall sleep quality.
- Maintain a consistent sleep schedule – Melatonin supplements may help regulate your body’s internal clock. However, if you’d like to maintain good sleep quality long-term, you should also adjust your daily routine.
- Limit screen time before bed – Reducing exposure to blue light and stimulating electronic devices at least an hour before bedtime could help you get more relaxed and fall asleep faster.
- Ensure an optimal sleep environment – Keep your bedroom dark and quiet for optimal sleep conditions. Blackout curtains and earplugs can come in handy with that.
- Stay active during the day – Regular exercise contributes to better sleep, but avoid intense workouts close to bedtime.
- Watch your diet – Be mindful of caffeine, alcohol, and heavy meals before bedtime, opting for sleep-friendly snacks instead if needed.
- Consider sleep-enhancing sounds – Ambient sounds and color noises can help you drown out distracting noises, providing a more relaxing environment.