Melatonin is a natural hormone released by the pineal gland that plays a vital role in regulating the body’s circadian rhythm. Along with tryptophan, it helps signal when it is time to sleep and wake. While bright light stimulates tryptophan production, darkness triggers melatonin release, a process regulated by the suprachiasmatic nucleus (SCN) in the hypothalamus. Melatonin levels naturally rise in the evening as light decreases. Over-the-counter melatonin supplements are commonly used for insomnia, jet lag and shift-work sleep disruption. However, they do not treat the root cause of sleep disorders and should only be used short-term. Supporting natural melatonin production through good sleep habits such as dimming lights, avoiding screens at night and consuming melatonin-rich foods like tart cherries can be effective. Melatonin supplements may improve sleep onset and quality but can cause side effects including headaches, dizziness, vivid dreams and daytime drowsiness. Long-term or unsupervised use may reduce natural melatonin production. Medical guidance is especially important for children, older adults, pregnant women and those with chronic conditions.
Melatonin is a natural hormone released by the pineal gland. It is a key regulator of the circadian rhythm. Melatonin and Tryptophan are responsible for signalling to the brain when it is time to sleep and wake up. Tryptophan production is triggered by bright light, while Melatonin production is triggered by darkness. The suprachiasmatic nucleus (SCN) in the hypothalamus regulates the production of tryptophan and melatonin from the pineal gland. Natural melatonin production increases in the evenings as the sun sets.
Recently, over-the-counter melatonin supplements have entered the market. They are targeted at people suffering from sleep disorders like insomnia or jet lag, as well as people who work according to overseas timings. Melatonin supplements, however, do not solve sleep disorders – They only put a temporary band-aid on the problem.
If you are suffering from lack of sleep or sleep disorders, it is vital to understand your body’s natural melatonin production and work with it. Melatonin levels start rising about 2 hours before you should ideally go to sleep. To ensure you sleep well, start dimming the lights in your home about 2 hours before you want to sleep. The dimness will start to stimulate natural melatonin production. You should also stop using your computer or phone at this time. The blue light from the screens will neutralise the effects of the melatonin. If you must watch TV, make sure your screen isn’t too bright and is at least 8 to 10 feet away from you.
You can also consume foods with melatonin in them at night to help you sleep better. Tart cherries are known to be one of the best sleep aids. Try to drink unsweetened tart cherry juice, as added sugar can give you a sugar high and neutralise the effects of the melatonin. Goji berries, warm milk, fatty fish, eggs and nuts also contain significant amounts of melatonin.
Synthetic melatonin supplements are now easily available over the counter. The supplement adds to the natural melatonin your body produces. This helps you fall asleep more quickly and sleep through minor interruptions without waking up. The overall quality of rest your body gets improves. It is important to note that melatonin supplements also take about 1 to 2 hours to work, and you should take it accordingly. Taking a melatonin supplement at around the same time as a stimulant like alcohol or caffeine will nullify its effects.
Melatonin supplements should only be taken as a short-term solution. Discuss melatonin supplements with your family doctor for specific advice pertaining to your health and take it only at the dosage recommended by the doctor. This is especially for people with chronic health conditions, as melatonin can interfere with blood pressure medications, birth control pills, and anti-seizure drugs. It is recommended that you do not drive or operate heavy machinery within 5 hours of taking melatonin, regardless of how you feel.
Before you start taking melatonin to improve sleep quality, it is vital to understand the potential side effects. Unlike other sleep medications, melatonin becomes less effective over time. People who take melatonin indiscriminately are prone to developing a dependency, as natural melatonin production may reduce. The most common side effects of melatonin use are headaches, dizziness, nausea and daytime drowsiness. If you experience any of these side effects, it is recommended that you stop taking melatonin supplements and consult your family doctor. Other potential side effects of melatonin use include vivid dreams or nightmares, irritability, stomach cramps, indigestion, constipation, reduced appetite, mood swings and reduced alertness. In rare cases, patients may sleepwalk or perform unusual activities that they have no memory of.
There is a lack of research about the safety of melatonin supplements for pregnant and breastfeeding women. Melatonin is also not recommended for patients with dementia, autoimmune diseases, seizure disorders or depression. Melatonin may stay active for longer in elderly people, so geriatric patients must consult their doctor before taking it. The same applies for children.
Getting quality sleep is essential for physical health, mental well-being, and daily energy. Healthy sleep habits, such as maintaining a consistent bedtime and reducing screen exposure at night, can support natural melatonin production. Before taking melatonin supplements, consult a healthcare professional to understand the benefits, risks, and appropriate dosage. Kauvery Hospital, with branches in Chennai, Hosur, Salem, Tirunelveli, and Trichy, offers comprehensive healthcare services to help you prioritise better sleep and overall well-being.
Melatonin is a hormone produced mainly by the pineal gland. It helps regulate the body’s sleep-wake cycle by signalling that it is time to prepare for sleep, particularly when it gets dark.
Darkness signals the body to increase melatonin production, while exposure to light, particularly at night, can suppress its release. A regular sleep schedule and a dim sleeping environment can support the body’s natural sleep rhythm.
Foods such as tart cherries, goji berries, eggs, nuts and fatty fish contain varying amounts of melatonin. However, eating these foods should not be considered a treatment for insomnia or other sleep disorders.
Melatonin supplements may help some people fall asleep sooner and can be useful for certain sleep-timing problems, such as jet lag. Their effectiveness depends on the underlying sleep issue, and persistent insomnia needs proper medical assessment.
Possible side effects include headaches, dizziness, nausea, vivid dreams and daytime drowsiness. Some people may also experience stomach discomfort or changes in mood.
The safety of regular melatonin use depends on the individual, dosage and duration. Long-term safety evidence is limited, so people should discuss ongoing use with a healthcare professional rather than taking it indefinitely without guidance.
Children and older adults should use melatonin only after consulting a healthcare professional. Their needs, potential side effects and medication interactions may differ from those of other adults.
Consult a doctor if you regularly struggle to fall asleep, wake up frequently, feel excessively sleepy during the day or experience sleep problems that affect daily activities. Persistent sleep difficulties may need evaluation for an underlying condition.
Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai (Alwarpet, Radial Road & Vadapalani), Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and paediatric trauma care.
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