Melatonin for sleep | Natural melatonin for improving sleep

Do you have trouble falling asleep at night? Are you considering using melatonin supplements to improve your sleep? Melatonin for sleep is one of the most widely used supplements for sleep, but it won’t fix all sleeping problems. At Recharge.Energy, we’re dedicated to offering the most accurate information and advice to help you improve your sleep. That’s why, in this guide, we discuss everything you need to know about melatonin for sleep before buying.

You’ll learn about what melatonin is, how it can help you, and the specific sleeping problems it’s used for. We’ll also cover some frequently asked questions regarding melatonin. If you’re thinking about using melatonin for sleep, consider this your complete guide.

The information on Recharge.Energy.com is not meant to replace professional advice or meant to be used to prevent, diagnose, or treat any disease or illness. Always consult your doctor before trying any products you see on this site.

Melatonin (also known as the sleep hormone) is a hormone produced in the pineal gland of our brain that causes sleepiness and helps us synchronize our 24-hour sleep-wake cycle known as our circadian rhythm.

In accordance with our natural sleep-wake cycles, the pineal gland does not produce melatonin during the day or when the eyes detect a certain amount of light. When the sun begins to set, however, the pineal gland begins to produce melatonin and doesn’t stop until the sun begins to rise again.

Evolution of melatonin levels during a 24-hour cycle

As our levels of melatonin increase, our body temperature and blood pressure start to drop. This reduces our energy and makes us feel sleepy. Likewise, melatonin calms brain activity and reduces dopamine levels in the brains – two additional functions of melatonin that contribute to our overall sleepiness ^[1]Functional MT1 and MT2 melatonin receptors in mammals ^[2]The roles of dopamine and serotonin, and of their receptors, in regulating sleep and waking.

Melatonin production is essential to be able to fall asleep quickly and to stay asleep throughout the night. If you have a hard time falling asleep and/or you find yourself waking up several times during the night, your body may be producing too little melatonin.

Melatonin is one of the most scientifically supported supplements for improving sleep, but melatonin isn’t for everyone. Melatonin only helps if your body isn’t producing enough melatonin or doesn’t produce melatonin at the right times.

Here are some causes of melatonin deficiency:

That’s because, even though we’re in a new time zone, our bodies are still producing melatonin as if we’re in our old time zone. It takes a few days for our bodies to adjust to our new sleep schedule and produce melatonin at the right times.

Fortunately, melatonin supplementation is a very effective solution for jet lag^[5]Melatonin for the Prevention and Treatment of Jet Lag. Supplementing with melatonin is one of the best ways to feel sleepy at the right time and speed up this adjustment process. In fact, it’s the remedy most used by pilots and flight attendants when making long trips.

Melatonin supplementation has been found to be very effective for people with delayed sleep phase syndrome. Multiple studies have found that melatonin for sleep not only helps night owls get to sleep faster but also helps them start to naturally produce melatonin earlier in the night, solving their problem for good ^[9]The Use of Exogenous Melatonin in Delayed Sleep Phase Disorder: A Meta-analysis^[10]Efficacy of melatonin with behavioural sleep-wake scheduling for delayed sleep-wake phase disorder: A double-blind, randomised clinical trial.

Source: https://www.youtube.com/watch?v=cRM4ScY-G9M

According to research, melatonin supplementation can be an effective aid in synchronizing biological rhythms and improving sleep for the blind. One study showed that melatonin can modify the circadian rhythm synchronization of blind people and reschedule bedtime to 10:00 PM ^[12]Melatonin Administration to Blind People: Phase Advances and EntrainmentIn another study, melatonin increased sleep duration by 43 minutes and induced sleep 29 minutes earlier ^[13]Prolonged release melatonin for improving sleep in totally blind subjects: a pilot placebo-controlled multicenter trial.

If you’re experiencing any of the conditions above and have trouble sleeping, melatonin could be the perfect solution.

Research indicates that melatonin supplementation may also help treat certain sleep disorders.

Sleep apnea is a disorder where breathing is interrupted or labored during sleep. This disorder causes excessive snoring and prevents quality sleep.

In one study, sleep apnea patients took 10 mg of melatonin every night for one week. Researchers found that melatonin supplementation did, in fact, improve their ability to fall asleep^[14]Effects of Melatonin in Untreated Obstructive Sleep Apnea.

Narcolepsy is a disorder that causes impaired REM sleep and excessive daytime sleepiness, among other symptoms. There is currently no cure.

One study indicates that melatonin improves REM sleep in 57% of treated patients^[15]Narcolepsy: current treatment options and future approaches.

Parasomnias are sleep behavior disorders such as nightmares, night terrors, sleepwalking, somniloquy, bruxism, hypnic myoclonus, confusional arousals, sleep paralysis or swaying disorders.

Some research indicates that melatonin for sleep may be an effective treatment for parasomnias when taken with other medications^[16]Update on Parasomnias. A Review for Psychiatric Practice.

Taking melatonin supplements for sleep has many benefits and few risks.

• It’s effective and safe.
• It’s a natural substance that the body generates.
• It doesn’t cause addiction, so when you stop taking it you won’t have any withdrawal symptoms.
• Taking melatonin will not inhibit the production of melatonin that you produce naturally. Your body will continue to generate the same melatonin that it generated before taking this supplement.
• The side effects of melatonin are mild and rare and typically only occur when taken incorrectly.

There are three primary additional benefits of melatonin:

• It’s a powerful antioxidant. It eliminates excess free radicals causing an anti-aging effect. ^[17]An Overview of Melatonin as an Antioxidant Molecule: A Biochemical Approach
• It’s a powerful anti-inflammatory. It acts in inflammatory processes and is considered highly effective. ^[18]Melatonin and its relation to the immune system and inflammation
• It’s an excellent mitochondrial protector. It improves mitochondrial functioning, therefore, increases cell energy. ^[19]Melatonin in Mitochondrial Dysfunction and Related Disorders

People of all ages (even young children) can take melatonin. That being said, children should see a doctor and should be given a full report regarding their treatment before beginning melatonin supplementation.

You should not take melatonin if:

• You’re pregnant
• You’re breastfeeding
• You have an autoimmune disorder
• You have a seizure disorder
• You have depression
• You have high or low blood pressure
• You have diabetes

Melatonin can affect how some medicines work, including:

• Anticoagulant and antiplatelet medications and supplements
• Some antidepressants
• Some anticonvulsants
• Blood pressure medications
• Diabetes medications
• Contraceptives
• Diazepam (Valium)

This list may not be complete. If you have any ongoing conditions or are taking any medications, you should check with your doctor before beginning melatonin supplementation.

There is no widely accepted dosage recommendation for melatonin. Different experts have different theories about how much melatonin should be taken each night.

At Recharge.Energy, we recommend that adults start with a reduced dose (0.5 mg) and increase the dose (if necessary) until they find the dosage effective.

It’s always best to start with a small dose and work your way up until you achieve the desired results. Also, you should never exceed the dosage recommended by the manufacturer.

Melatonin should be taken 30 to 60 minutes before bedtime. Never take melatonin before driving or doing any activity that requires your full attention.

Low-dose melatonin is safe and side effects are rarely seen. That being said, here are some possible side effects of melatonin supplementation:

• Nausea
• Dizziness
• Headache
• Drowsiness
• Irritability

There are many natural sleep supplements that can improve your quality of sleep, including tryptophan, valerian, and magnesium.

Tryptophan is an essential amino acid that our body needs to live and that we can only get from diet or supplementation. It serves to produce serotonin (the happiness hormone) which is necessary for the production of melatonin (the sleep hormone). That is, without tryptophan, your body cannot produce the serotonin or melatonin it needs to induce sleep.

Unfortunately, not everybody has adequate levels of tryptophan in their body. Poor nutrition, unhealthy habits, or medical conditions may lead to inadequate levels of tryptophan in the body.

Interested in learning more? Check out the complete guide:
Tryptophan for Sleep

Magnesium is a very important mineral that participates in almost all vital bodily processes. Magnesium is important for sleep because it helps calm the central nervous system, reduce stress, relax our muscles, and lower our blood pressure. It also helps regulate our circadian rhythm. Despite its relevance to our health and sleep, many people don’t include enough magnesium-rich foods, such as nuts or green leafy vegetables, in their diet. Because magnesium plays an important role in helping us sleep, it’s common for people with magnesium deficiency to suffer from insomnia.

Interested in learning more? Check out the complete guide:
Magnesium for sleep

Valerian is an age-old medicinal herb that has sedative effects on the brain and central nervous system. Valerian works by improving the response of certain transmitters responsible for “turning off” the body and preparing it for sleep. In the world of natural medicine, it is known as “natural valium” because it achieves a similar effect on the body. Valerian can do wonders for sleep.

Interested in learning more? Check out the complete guide:
Valerian root for sleep

CBD oil is one of the chemical compounds called cannabinoids that the cannabis or marijuana plant contains. This compound is not addictive nor does it produce any psychoactive effects. It intervenes by improving the functions of our endocannabioid system (ECS). It works by regulating sleep cycles, reducing stress or anxiety, and relaxing muscles. It makes us feel more rested and improves the quality of sleep.