What is Melatonin?
Melatonin is produced in the pineal gland, located near the center of the brain. Hormone production increases when the body is exposed to darkness and decreases in the presence of light. It’s produced from amino acid tryptophan and regulated by the suprachiasmatic nucleus, a part of the brain that senses light and dark. Melatonin is essential to regulating your sleep cycles and maintaining your circadian rhythm. Think of your circadian rhythm as your body’s internal alarm clock. It tells you when to wake up and when to go to sleep.
This is all well and good as long as you are able to maintain a normal sleep routine. Problems occur when circumstances beyond your control come into play. Shift workers who are constantly working different hours experience significant disruption of their circadian rhythm. Likewise those who travel to different time zones frequently have can experience jet lag, causing similar issues. Melatonin supplements taken before bed signal your brain it’s time to go to sleep, simulating what the body would do naturally if on a consistent sleep schedule.
How are Melatonin Supplements created?
Melatonin supplements are typically synthesized in a laboratory using a combination of chemical compounds. The active ingredient, melatonin, is created by combining chemicals such as tryptophan and acetylsalicylic acid. In some cases, melatonin supplements are derived from animal sources, such as the pineal glands of cows or pigs.
Are Melatonin Sleep Supplements Safe?
Melatonin supplements are generally considered safe and non-habit-forming. Furthermore, they don’t produce the “hangover” effect some over-the-counter sleep aids do. That said, more studies are needed to fully understand the effects of long term usage. Melatonin supplements can sometimes interact negatively with prescription medications. Be sure to consult your doctor before using these or any type of sleep aid product.
Pros & Cons of Melatonin Sleep Supplements
Pros:
- Melatonin can help regulate sleep cycles, allowing people to fall asleep and stay asleep more easily.
- Generally considered safe for short–term use and has few side effects.
- It can help reduce the time it takes to fall asleep, as well as improve overall sleep quality
- Melatonin can be beneficial for people with jet lag, shift work disorder, and other sleep issues.
- It is a natural hormone found in the body, so it is not associated with addiction or dependency.
Cons:
- Melatonin has not yet been regulated by the FDA
- These supplements can have a negative interaction with certain medications, so it is important to talk to your doctor before taking it.
- Melatonin supplements can interfere with other hormones in the body
- Supplements can cause headaches, dizziness, and nausea in some people.
- In rare occasions, these supplements have been known to cause sleepwalking and other sleep disturbances.