What is melatonin?

Melatonin, a hormone produced by the pineal gland in the brain, plays a crucial role in regulating the sleep-wake cycle and influencing various biological processes. It is influenced by light exposure, with higher levels promoting drowsiness and sleep. Melatonin also acts as an antioxidant, immune system support, and hormone regulation.

Melatonin supplements are widely available over-the-counter, but it is essential to use them responsibly and with caution. Consulting a healthcare professional is advisable for children, pregnant women, individuals with specific medical conditions, or those taking other medications. Melatonin supplements can be effective for some individuals, but excessive use can disrupt the body’s natural production, potentially leading to dependence or adverse effects. To promote healthy sleep habits, it is essential to maintain a consistent sleep schedule, create a conducive sleep environment, and manage stress effectively.

Benefits of Melatonin

Melatonin offers several potential benefits, primarily related to its role in regulating the sleep-wake cycle and its antioxidant properties. Here are some suitable points highlighting the benefits of melatonin:

  1. Improved Sleep Quality: Melatonin is commonly used as a natural sleep aid to improve sleep quality and promote healthy sleep patterns, especially for individuals with insomnia or those experiencing jet lag or shift work-related sleep disturbances.
  2. Regulation of Circadian Rhythm: As the body’s internal clock, melatonin helps synchronize various physiological processes, such as body temperature, hormone secretion, and metabolism, promoting a sense of alertness during the day and drowsiness at night.
  3. Jet Lag and Shift Work Support: Melatonin can be beneficial for individuals traveling across time zones or working night shifts by helping to adjust their circadian rhythm and reduce the impact of jet lag or shift work disorder.
  4. Insomnia Management: Melatonin supplements can aid individuals with insomnia by reducing the time it takes to fall asleep and improving overall sleep duration and quality.
  5. Natural and Non-Addictive Sleep Aid: Unlike some sleep medications, melatonin is non-addictive and generally considered safe for short-term use as a sleep aid.
  6. Antioxidant Properties: Melatonin acts as an antioxidant, neutralizing harmful free radicals that can damage cells and contribute to various health issues.
  7. Immune System Support: Some studies suggest that melatonin may play a role in supporting the immune system, helping the body defend against infections and illnesses.
  8. Anti-Inflammatory Effects: Melatonin has been found to possess anti-inflammatory properties, which may help in reducing inflammation and related health conditions.
  9. Potential Neuroprotective Effects: There is ongoing research into melatonin’s potential neuroprotective properties, which could have implications for conditions related to brain health and neurological disorders.
  10. Migraine Prevention: For some individuals, melatonin supplementation has been found to help reduce the frequency and intensity of migraines.
  11. Management of Sleep Disorders in Children: Melatonin supplements are sometimes used under medical supervision to help manage sleep disorders in children with conditions like autism spectrum disorder or attention deficit hyperactivity disorder (ADHD).

What does melatonin do to your body?

Melatonin plays a crucial role in regulating various physiological processes in the body, primarily by influencing the sleep-wake cycle and acting as an antioxidant. Here’s a breakdown of what melatonin does to your body:

  1. Regulates Sleep-Wake Cycle: Melatonin is responsible for maintaining the body’s internal clock, also known as the circadian rhythm. It helps synchronize sleep and wakefulness patterns, promoting drowsiness at night and alertness during the day.
  2. Promotes Sleep: Melatonin levels rise in the evening as it gets dark, signaling the brain that it’s time to sleep. By promoting relaxation and reducing alertness, melatonin helps you fall asleep faster and maintain more restful sleep.
  3. Manages Jet Lag and Shift Work: Melatonin can help alleviate the effects of jet lag and shift work sleep disorder by aiding in the adjustment of the sleep-wake cycle when traveling across time zones or working night shifts.
  4. Antioxidant Properties: Melatonin acts as a powerful antioxidant, neutralizing free radicals and reactive oxygen species that can cause oxidative stress and damage cells. This antioxidant capacity may contribute to overall health and potentially reduce the risk of certain diseases.
  5. Immune System Support: Some studies suggest that melatonin may play a role in supporting the immune system by enhancing the function of immune cells and helping the body defend against infections and illnesses.
  6. Anti-Inflammatory Effects: Melatonin has been found to have anti-inflammatory properties, which can help reduce inflammation and may be beneficial in managing inflammatory conditions.
  7. Potential Neuroprotective Effects: There is ongoing research into melatonin’s potential neuroprotective properties, which may offer protection against neurodegenerative diseases and promote overall brain health.
  8. Regulation of Hormones: Melatonin can influence the secretion of certain hormones in the body, including reproductive hormones, thyroid hormones, and growth hormones.
  9. Body Temperature Regulation: Melatonin may affect body temperature regulation, with its levels contributing to the drop in body temperature that occurs during sleep.
  10. Mood Regulation: Some studies suggest that melatonin may play a role in regulating mood and may be helpful in managing mood disorders such as depression and anxiety.

Melatonin side effects

Melatonin supplements are nontoxic, safe, and non-addictive for children or adults. The unwanted side effects prevent quickly by sticking to lower melatonin doses. Why is melatonin not recommended? A few short-lived side effects include headaches, fatigue, nausea, dizziness, cold feeling, headaches, and more. You should stop taking melatonin and consult a doctor if you are bothered by these side effects. 

The regular period of daily melatonin use for adults is up to 6 months and three months for children. Melatonin is not suitable for each. Try to not take melatonin, if you: 

  • Have depression, seizure, or bleeding disorder
  • Are breastfeeding or Pregnant
  • Have been a transplant receiver

Melatonin for sleep is usually safe to take but it has few side effects and not be used by everyone. You can make changes in your sleep environment or schedule if taking melatonin doesn’t work for you. Check with your health provider or doctor before you take the necessary melatonin supplements.