Melatonin- does it work and is it safe?
In the past few years, Melatonin has become popular in the treatment of insomnia, as well a sleep aid in situations such as jet lag and shift work- it’s often viewed as a “gentler” alternative to more sedative drugs. But what exactly is Melatonin? Does it work? And more importantly, is it safe?
What is Melatonin?
- Melatonin is produced naturally in the body- it is a hormone made by a part of the brain called the pineal gland. Basically, it is “nature’s sandman”- telling the brain and body that it’s time to go to sleep.
- Darkness triggers a natural release of Melatonin into the bloodstream, while daylight reduces Melatonin levels.
- The type of Melatonin sold in pharmacies is made in a lab, and is often tried as a sleep aid when the body clock is disturbed- for example, shift work and jet lag.
- In recent times, Melatonin has also been increasingly prescribed for children experiencing sleep disorders
- It seems to work for some people, and not for others. A good deal of research has been done to date, but more is required to fully understand how well it works, how it should be used and the possible long term effects of use.
Does Melatonin work?
Studies into Melatonin have shown it may offer benefit in certain situations, though research is ongoing.
- Some studies show it may help people who have insomnia to fall asleep sooner and stay asleep longer
- It may improve the quality & duration of daytime sleep in shift workers
- It may improve jet lag symptoms, and increase alertness.
- It appears to help improve sleep disorders in adults & children who suffer from blindness
- In Delayed Sleep-Wake Phase Disorder is can shorten the length of time it takes for sufferers to go asleep
- It may improve sleep-wake cycle disturbances in people with various neurological disorders and learning disabilities, including children.
However, in all cases, Melatonin should be discussed with a doctor first, as the evidence and recommendations are likely to change over time.
Is Melatonin safe? What are the side effects?
- Short term side effects appear to be mild, and may include morning sleepiness, nausea, headaches, bedwetting, diarrhoea and dizziness. It may also cause mood changes, confusion or low blood pressure in some people.
- It’s advised to avoid driving for 5-6 hours after taking it, and not to drive if you feel drowsy.
- But some experts warn that, as it is a hormone, long term use of Melatonin could interfere with puberty, menstruation and other hormonal development, and that it may have effects on the immune and cardiovascular system. It’s not recommended if you have a history of autoimmune conditions.
Could Melatonin interact with other medicines?
If you are considering Melatonin, you should ask your doctor if it’s safe to take with other medications you are using, particularly any of the following:
- anti-seizure medications
- contraceptives
- diabetes medications
- blood thinners
- any medications that have sedating properties
- drugs that suppress the immune system
- medications used to treat high blood pressure
Key points about Melatonin
- The bottom line is that prolonged self-medication with Melatonin, for adults or children, is generally best avoided till we know more.
- Short term use (up to a few weeks) or simply using it from time to time as needed is thought to be OK.
- However, every case is different and in some situations the benefits of longer term use may outweigh the potential risks.
- Before using Melatonin (or any other sleeping tablet), it’s best to try all other measures to improve sleep hygiene and sleep routine- addressing anxiety or stress, reducing screen-time in the evening, cutting caffeine, increasing exercise (though not within 4 hours of bedtime), and ensuring a dark sleeping environment.
- Ideally, sleeping tablets of any sort should be taken for the shortest time possible- though every case is different, and treatment should be tailored accordingly, in consultation with your doctor.
- It’s likely that new research and recommendations will come out in the future- so if Melatonin is being used, it is important to check in with your doctor for any updates.
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