Whether you suffer jet lag or struggle to drop off from time to time, you’re not alone. Almost three quarters of British workers report poor sleep quality. Be it money worries, frequent flying or that intangible cause you just can’t put your finger on, an inability to sleep well can be caused by all manner of triggers.
When sleep eludes many, it prompts a quest for effective solutions, often in the form of sleeping pills and sleeping tablets, be it over the counter or prescribed by your doctor. If you’re seeking an alternative sleep remedy, melatonin supplements – available on prescription in the UK* – can support your body’s ability to sleep naturally.
Here, we unravel the mysteries of melatonin supplements and explore how they can be wielded.
* In the United Kingdom, melatonin is classified as a prescription-only medication (POM) and is not authorised for use as a dietary supplement. It should only be used under the supervision of a qualified healthcare professional in accordance with UK regulations.
H2 So, what is melatonin exactly?
A natural hormone produced by your brain’s pineal gland, melatonin plays a crucial role in regulating the sleep-wake cycle. Often referred to as the “sleep hormone,” melatonin levels typically rise in the evening in response to darkness, signalling to the body that it’s time to prepare for some shut-eye.
Your body’s melatonin production is influenced by your internal clock (known as circadian rhythm) and external factors like light exposure.
In addition to its natural production, melatonin for sleep is available in synthetic form as a dietary supplement, commonly used to address sleep-related issues and jet lag.
H2 I have trouble sleeping, what could be affecting my melatonin levels?
If you’re experiencing trouble sleeping, it could be that your body isn’t producing enough melatonin naturally. These are a few of the factors that might affect your melatonin levels.
H3 Artificial light exposure
If you’re still scrolling right up until you flip the light switch it could be bad for your sleep. Exposure to bright artificial light, especially blue light emitted by electronic devices like smartphones and computers, can suppress melatonin production. Limiting screen time before bedtime and using devices with “night mode” settings may help.
H3 Dysregulated daily schedules
From jet lag and shift work to inconsistent bedtimes, dysregulated schedules can disrupt your body’s natural circadian rhythm, leading to melatonin imbalances. Gradual adjustments to new schedules and strategic use of melatonin supplements may help mitigate these effects.
H3 Stress and anxiety
Elevated stress and anxiety levels can interfere with melatonin production and disrupt sleep. Practicing relaxation techniques, mindfulness or engaging in stress-reducing activities before bedtime may help alleviate these issues.
H3 Diet and nutrition
Certain foods and drinks, such as caffeine and heavy meals close to bedtime, can impact sleep quality. Caffeine, in particular, is known to interfere with melatonin production so have your last cup at lunchtime!
H2 What’s the deal with melatonin supplements?
When one or more of the above factors are inhibiting your body’s production of melatonin, melatonin supplements are designed to supplement of this naturally occurring hormone.
By taking melatonin at the right time, you can signal to your body that it’s time to initiate the sleep process, contributing to the reduction of time taken to fall asleep. The beneficial effect is obtained by consuming 1 mg of melatonin close to bedtime.
Melatonin supplements work best when taken consistently at the same time each day. Establishing a regular sleep schedule helps synchronize your body’s internal clock, making it easier to fall asleep and wake up naturally.
H2 And what does the science say about melatonin supplements?
Regarding the claim of melatonin and its role in the reduction of sleep onset latency, an EFSA panel concluded that studies in normal sleepers “indicated a statistically significant reduction in sleep onset latency following melatonin consumption” and these results were supported by other studies of individuals with sleep disorders and insomnia.
H2 How do melatonin supplements differ from other sleeping tablets and sleeping pills?
If you’re considering buying sleeping pills online or sleep supplements, you’ll want to know their many nuances to make an informed choice.
Traditional sleeping tablets can often contain sedative drugs, such as benzodiazepines or non-benzodiazepine hypnotics. These drugs work on your central nervous system to induce drowsiness and sedation and can have a more direct impact on brain function. Furthermore, some sleeping pills have the potential for dependence and may lead to withdrawal symptoms if abruptly discontinued.
On the other hand, melatonin supplements work by regulating the circadian rhythm and signalling to the body that it’s time to sleep. Unlike traditional sleep medications, melatonin does not exert the same potential for dependence or withdrawal symptoms.
H2 What types of melatonin supplements are there?
Melatonin supplements come in many forms so you’ll be able to find one that’s easy to take and slots into your lifestyle. Melatonin tablets are the most common form, typically ranging between 1mg and 25mg doses. Immediate-release tablets release melatonin into the bloodstream shortly after ingestion, while extended-release or timed-release versions release melatonin gradually over several hours.
If you’re averse to swallowing pills, chewable melatonin gummies are palatable option coming in a variety of flavours. Liquid melatonin in drop form is another easy-to-consume form.
H2 How much melatonin should I take?
According to EFSA, the recommended melatonin dosage for jet lag is between 0.5 and 5 mg and should be taken close to bedtime on the first day of travel and on the following few days after arrival at the destination.
H2 Are there any melatonin side effects?
Melatonin has a very low side effect profile and is safe to use at the recommended dose. However, individual responses can vary, and some people may be more sensitive to melatonin than others.
Some side effects may include daytime sleepiness, headaches, nausea and dizziness. Since melatonin can influence hormonal systems, it may have a slight impact on body temperature.
Before starting melatonin supplementation, consult with your healthcare professional, especially if you are pregnant, nursing, have a pre-existing medical condition or are taking other medications.
H2 My child has sleeping issues, can I use melatonin for kids?
Before giving any melatonin supplement to your child, consult with their doctor or GP. They can assess your child’s specific sleep issues, rule out any underlying medical conditions and provide guidance on the appropriate use of melatonin.
Expert comment:
The pivotal role of melatonin lies in its regulation of the sleep-wake cycle, which is intricately connected to the circadian rhythm. From a nutritional standpoint, it’s imperative to underscore that adequate and quality sleep is an integral element of a healthy lifestyle.
Melatonin supplementation may be a viable option to support the body’s natural sleep mechanisms. This factual foundation supports the broader understanding that sleep is not only essential for overall health but is also intricately linked to the principles of holistic nutrition. – says Loredana Condoiu, RD, Bucharest
