Melatonin is a natural substance that is secreted by the pineal gland in the brain. The gland releases it in response to darkness, the historical signal that it’s time to go to bed. However, in our modern society with TVs, computers, and LED lights, all of which emit blue light, natural melatonin is suppressed. Hence, difficulty falling asleep is now common.
There are different types of insomnia, of which “difficulty in falling asleep” is the only type melatonin can benefit. It works essentially by realigning your sleep-awake cycle. People dealing with jet lag, shift work, adjusting to daylight savings time, and night owls trying to go to bed earlier are the drug’s best candidate for use. It is ineffective for those that wake up in the middle of the night or too early.
Because melatonin is regulated as a dietary supplement, it is not controlled by the FDA, and hence, is frequently impure. Analysis of several over the counter melatonin brands reveals them to be 80% less to almost 500% more than what is printed on the label. Fortunately, those brands labeled “USP Verified”, “NSF Certified” or “ConsumerLab.com Approved” have been tested for purity and safety. Be cautious with gummies as the medication is not distributed equally in the gummy and degrades quickly.
The recommended dose is 4 milligrams. Taking more can actually be counterproductive, worsen sleep, and cause morning hangover. It should be taken one to three hours before bedtime.
Melatonin is generally safe. It is very well tolerated with minimal potential for abuse or dependence. It does not cause withdrawal symptoms that are common with other medications like Ambien and Valium. It can be particularly useful for older populations.
Pleasant dreams.
Dr. Charlie Barnett is a contributor to KnoxTNToday, where he writes a weekly column, DocTalk, sharing his expertise on health and wellness management.
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