What is Melatonin?

Written By Alysha Woods

Melatonin is a fascinating nature made and artificially made hormone that supports sleep. But how does it do that?

Let’s start with the basics. Melatonin is a hormone produced by the pineal gland and it is released to encourage what is sometimes referred to as "quiet wakefulness” which promotes sleep. It is not a sedative. It is often produced in response to darkness and most brains start producing it around 9pm. Therefore exposing yourself to lights (devices, phones, tablets), can negate the effects of natural or supplemental melatonin.

Melatonin is most often used for adult sleep disturbance but can also be used for jet lag, night shift work (improving daytime sleep quality), and insomnia in children.

Literature shows Melatonin supplementation is generally safe for short term use.

Common Side Effects:

  • Headache

  • Dizziness

  • Nausea

  • Sleepiness

Quick Tips for taking supplemental melatonin

  • Take 1-2 hours prior to wanting to sleep

  • After taking it keep light exposure to an absolute minimum

  • If you wake up in the middle of the night, taking a dose generally wont help

  • Do not take more than directed

Always check with your MD/DO/NP/PA before taking melatonin as there are some drug interactions and contraindications.

Always consider: the FDA does not regulate supplements.

Resources and further reading:

https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071

https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know

https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work

Alysha Woods
Previous

Is it safe to drink coffee while taking Vyvance?
Next

How to Find a Mental Health Clinician