SUPPLEMENTAL SLEEP
The right dose of melatonin makes for sweet dreams.
Melatonin is the body’s natural sleep hormone. As the sun goes down, it’s naturally secreted by a small gland in the brain, called the pineal gland. This aids the body in reaching a deeper level of sleep. Supplementation is important, as the levels of melatonin decline with age.
As a natural part of the sleep/wake cycle, additional melatonin can be beneficial for sleep disorders. One must first decipher whether they are struggling to fall asleep or stay asleep. For most people, the benefits of melatonin are the promotion of a deeper rest. Approximately 1 in 20 patients say that melatonin actually helps them fall asleep. This stated, those who benefit most from supplementation are those who lack a constant sleep.
While most melatonin studies have focused on its connection to sleep, it has earned acclaim for aiding jet lag. Currently, melatonin research is exploring further benefit for headaches, tinnitus (the sensation of ringing in the ears) and brain health. Researchers hypothesize that melatonin might protect the brain from damage related to Alzheimer’s disease. The hormone is known as a potent antioxidant, which means it can help clean up some of the damage and inflammation that occurs in the body. So, by releasing a dose of melatonin each night, the body is not only trying to obtain a restful sleep, but also protect the vital organs.
A typical starting dose is 1 mg, taken 1 hour before bed. After 3-4 days, if no change has occurred, the dosage can be increased by 1 capsule. This process can be repeated up to 10 mg. If melatonin has not helped by this dosage, additional strategies for poor sleep should be considered. Melatonin can be taken similarly during travel to help prevent jet lag.
There are few restrictions, if any, on melatonin. Patients who feel groggy the day after supplementing need to decrease the dosage. Rarely, a patient will report vivid dreams or nightmares. Again, this should improve with dose reduction.
What if I struggle with both falling asleep and staying asleep?
This is fairly common. In these cases, I generally recommend starting with the essentials to good sleep, as outlined Sleep Deprivation. In addition to melatonin, drink 1-2 cups of chamomile tea as part of a pre-bedtime ritual. Note that chamomile can affect the medication warfarin, and should be discussed with a physician.
Other Trusted Sources:
Mayo Clinic
Medline Plus
