Melatonin: A Complete Guide

September 26, 2023

4 mins

Studies show people are becoming increasingly sleep deprived. This is likely due to a variety of factors, including blue light emanating from screens and higher expectations from employers.

No matter the cause, inadequate sleep is a serious issue that can contribute to other health conditions.

To address this issue, some people use melatonin. Melatonin is a hormone that the pineal gland inside your brain produces to facilitate sleep and regulate sleep patterns. It is also sold as a non-prescription supplement to help people who are struggling with insomnia.

Keep reading to learn more about melatonin and how it affects your body and sleeping patterns.

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How Does Your Body Control Sleep?

For some individuals, the act of falling asleep and maintaining a restful night's sleep can be a challenge. These sleep difficulties often result from a variety of sleep disorders and issues related to the body's inability to properly regulate its natural sleep-wake cycle. While melatonin is important for sleep, it isn’t the only bodily element at play. Below is a closer look at how the body regulates sleep. 

Adenosine

Adenosine is a signaling molecule within the brain that helps to promote sleepiness and the drive to sleep.

Adenosine has a unique effect on the brain. At the start of each day, when you wake up, the adenosine receptors within your brain are free of any adenosine. As the day progresses, adenosine is slowly released and accumulates within its receptors.

By the end of the evening, most of the adenosine receptors in your brain are bound with adenosine. This causes you to be tired and experience drowsiness.

As you sleep, adenosine is unbound, and you restart the cycle the following morning. 

Interestingly, caffeine interacts with the adenosine system by acting as an adenosine receptor antagonist. Essentially, caffeine will bind to adenosine receptors and block adenosine from binding. This results in less bound adenosine, which can promote feelings of alertness and wakefulness. 

Circadian rhythm

The circadian rhythm is your body’s internal clock. A number of external cues (including your daily routines) can affect this clock.

Ambient light levels can also affect your circadian rhythm.

When there is a ton of ambient light, the body will delay melatonin production, making it more difficult to sleep.

As light levels decrease, the brain interprets this as the setting of the sun and begins secreting melatonin to make you tired and ready for sleep. 

What Does Melatonin Do?

Melatonin promotes sleep by bringing your mind into a more relaxed state.

Natural melatonin levels tend to increase a couple of hours before bedtime to facilitate a healthy sleep cycle. 

Exposure to bright, harsh lights late in the evening can postpone this release, which is why many sleep experts recommend avoiding bright screens and lights before bed. 

What Should I Know About Supplementing Melatonin?

For most people, the pineal gland produces enough melatonin to help them fall asleep. 

In some cases, individuals may find it beneficial to take a melatonin supplement. This is particularly relevant for people who frequently travel and suffer from jet lag, work irregular hours, or consistently face sleep-related challenges.

Here are some factors to consider when using this supplement. 

Melatonin supplementation is a short-term treatment

According to the National Institutes of Health (NIH), using melatonin in the short term appears to be safe. The long-term use of this sleep aid has not been tested enough to declare its safety. 

Melatonin – is a naturally-produced hormone – and it is unknown if increasing levels beyond physiological levels will lead to unintended side effects. 

With that being said, it is probably best to use it minimally. 

What is the right dosage?

You may ask yourself the question, “How much melatonin do I need?”

This supplement isn’t classified as a drug by the Food and Drug Administration (FDA). For that reason, there are no definitive parameters on how much a person needs to experience better sleep.

Supplemental melatonin is available in a wide range of dosages. There is no official recommended melatonin dosage for adults, but research shows a range of one to five milligrams generally appears to be effective.

Factors like age, body weight, and gender can impact your effective dosage. The general guidance from health care professionals is to try and find the lowest possible dose that helps you sleep. 

Start with the lowest dose, and see how it works for you. If you are still experiencing sleep issues, gradually increase the dose until you find an amount that works.

Melatonin supplements typically come with recommended dosing instructions, which can serve as a useful starting point for finding the ideal dosage for your sleep needs and quality.

The first sign that you have taken too much melatonin is feeling its effects the following day. Doses of 10 milligrams or higher can cause side effects like drowsiness and headache. Other potential side effects include changes in blood pressure, dizziness, headache, nausea, and vivid dreams.

Is melatonin right for me?

Melatonin can be a helpful sleep aid, but it isn’t for everyone. Before you consider taking this supplement, you should try and practice good bedtime routines to try and improve your sleep. 

If you have exhausted all your options and still find it difficult to sleep, consider getting medical advice from your healthcare provider to help determine if this sleep aid may be right for you. Some people find this supplement ineffective and may require prescription-grade sleep aids like doxepin or ramelteon.

How Rex MD Can Help

A number of factors play a role in your ability to fall asleep and stay asleep. Melatonin is a natural hormone that helps settle the mind and prepare the body for sleep. It is also sold as a sleep aid to help people who are having problems sleeping.

If you are experiencing sleep difficulties, the Rex MD team is here to help you.