Melatonin sleep aids are becoming increasingly
popular, with around 3 million Americans using them in 2012, according to a
survey from the Centers for Disease Control and Prevention. If you're among
them or considering melatonin
for sleep, it's essential to understand how melatonin functions.
Understanding Melatonin's Role
“Your body naturally produces melatonin. It doesn’t
directly induce sleep, but as melatonin levels rise in the evening, it puts you
into a state of calm wakefulness that facilitates sleep,” explains Johns
Hopkins sleep specialist Luis F.
Buenaver, Ph.D., C.B.S.M[LW1] .
“Most people produce enough melatonin for sleep on
their own. However, there are steps you can take to maximize your natural
melatonin production, or you can try a supplement short-term if you’re dealing
with insomnia, trying to overcome jet lag, or if you’re a night owl needing to
adjust your sleep schedule for work or school.”
If you want to harness melatonin’s sleep-promoting
effects, Buenaver recommends the following steps.
Enhancing Natural Melatonin Production
Work with Melatonin's Natural Cycle
“Melatonin levels increase about two hours before
bedtime,” Buenaver says. “Create optimal conditions for melatonin to work by
dimming the lights before bed. Avoid using computers, smartphones, or tablets,
as the blue and green light from these devices can counteract melatonin’s
effects. If you watch TV, sit at least six feet away from the screen. Also,
turn off bright overhead lights.”
To help your body produce melatonin at the appropriate
times, ensure you get exposure to daylight during the morning and afternoon. A
walk outside or sitting by a sunny window can be beneficial.
Consider Melatonin for Occasional Insomnia
“Even people who sleep well can have trouble falling
or staying asleep sometimes,” Buenaver says. “You might consider melatonin if
you have difficulty sleeping for more than a night or two.” Research indicates
that a melatonin supplement can help individuals with insomnia fall asleep
slightly faster and can be particularly beneficial for those with delayed sleep
phase syndrome, which involves falling asleep very late and waking up late the
next day.
Using Melatonin Supplements Wisely
“Less is more,” Buenaver advises. Take 1 to 3
milligrams two hours before bedtime. To alleviate jet lag, take melatonin two
hours before your bedtime at your destination, starting a few days before your
trip. “You can also adjust your sleep-wake schedule to align with your new time
zone by staying awake upon arrival and delaying sleep until your usual bedtime
in the new time zone. Natural light exposure is also helpful. That’s what I
do,” Buenaver shares.
Knowing When to Stop
“If melatonin doesn’t help after a week or two, stop
using it,” says Buenaver. “And if your sleep issues persist, consult your
healthcare provider. If melatonin seems effective, it’s safe for most people to
take nightly for one to two months. After that, stop and assess your sleep quality,”
he suggests. “Make sure you’re also relaxing before bed, keeping the lights
dim, and sleeping in a cool, dark, comfortable bedroom for the best results.”
When to Avoid Melatonin
There are certain circumstances where melatonin might
not be suitable. Avoid using melatonin if you are pregnant or breastfeeding or
if you have an autoimmune disorder, a seizure disorder, or depression. Consult
your healthcare provider if you have diabetes or high blood pressure, as
melatonin supplements can potentially raise blood sugar levels and increase
blood pressure in people taking certain hypertension medications.
Conclusion
Melatonin can be a helpful aid for sleep when used
correctly and under the right circumstances. Your body naturally produces
melatonin, and most people generate enough on their own. However, if you’re
experiencing occasional insomnia, jet lag, or need to adjust your sleep
schedule, a melatonin supplement may be beneficial.
To maximize the effectiveness of melatonin, align your
activities with its natural production cycle by dimming lights and avoiding
screens before bed. Consider taking a small dose of melatonin if sleep problems
persist, but remember to discontinue use if it’s not effective after a couple
of weeks.
Ultimately, creating a conducive sleep
environment—relaxing before bed, keeping lights low, and ensuring your bedroom
is cool, dark, and comfortable—can significantly enhance your natural melatonin
production and improve your overall sleep quality. Always consult with a
healthcare provider if you have underlying health conditions or ongoing sleep
issues.
0 Comments