Melatonin is a hormone that is produced by the body at night in response to darkness. It is known to play a role in sleep because it helps regulate the body’s circadian rhythms.
Supplements containing melatonin have gained popularity recently. This brings up a very important question: What are the benefits of melatonin supplements? Let’s examine what these supplements are, consider their benefits, and also assess the potential risks.
What Are Melatonin Supplements?
Melatonin supplements are pills that contain a synthetic type of melatonin. This synthetic hormone increases levels of melatonin in your body, with the promise of a better night’s sleep. Even though synthetic, it’s still considered a dietary supplement and not regulated by the FDA.
How Does Melatonin Work?
There is one common misconception about melatonin, though. It doesn’t make you sleep. Instead, melatonin’s effects on the body put you in what many refer to as a “quiet wakefulness”. It calms you down, and this is how it helps you sleep. Thus, instead of making you sleep, it promotes sleep.
What Are The Benefits of Melatonin Supplements?
There are some benefits you can expect from taking a supplement that contains melatonin. With that said, it’s essential to review the list of ingredients to ensure it is, in fact, a melatonin supplement. Some natural supplements may contain herbal ingredients instead of a synthetic version of melatonin to create a state of calmness.
When it comes to using melatonin supplements, some of the potential benefits you may notice include:
- Feeling calmer in the evenings.
- You may notice that you fall asleep faster due to the effects of melatonin.
- Some people report feeling more refreshed the next morning.
- It may help to reduce daytime sleepiness in people with insomnia.
There are other ways in which melatonin may help as well, particularly when it helps to improve your overall sleep quality and duration.
For example, insufficient sleep can affect the body’s various processes. This includes the release of HGH (Human Growth Hormone).
Lower levels of HGH have been linked to an increased risk of injuries, a weaker immune system, and a higher risk of accumulating abdominal fat. About 75% of HGH is made at night when you sleep. This typically occurs during stage 3 of sleep, also known as deep sleep.
During sleep, HGH works to repair and restore your body from day-to-day wear and tear. Getting a good night’s sleep helps to support this rebuilding process. Healthy levels of HGH are also linked to improved memory and focus, as well as a reduction in symptoms associated with stress and anxiety.
Who Should Use Melatonin Supplements?
The human body is usually able to produce enough melatonin in the evening. Thus, most people would not benefit from these supplements unless they have a low level of melatonin. This is something to take into account when asking a question like, Does melatonin work.
Some individuals tend to experience more noticeable benefits when using melatonin. These include:
- Older individuals who struggle to sleep. It is well known that melatonin levels naturally decline with age.
- People who travel frequently and experience jet lag can also benefit from these supplements.
- Individuals who experience insomnia on a regular basis.
How Long Does Melatonin Take to Work?
Melatonin supplements are typically intended for short-term use. They do offer an acute effect, with most people noticing the effects of the synthetic hormones in about 30 to 60 minutes.
The specific timing can vary from one person to another, which is something to consider. For some people, it may work faster than others.
Side Effects of Melatonin
Once you understand the potential benefits and effects of melatonin, it’s essential to also be aware of the side effects that may develop.
Some possible adverse reactions that have been reported by people who use melatonin include:
- Headaches
- Dizziness
- Nausea
- Daytime drowsiness
There are also rarer cases of mood changes.
It’s important to note that melatonin should not be taken with anti-anxiety medications. You should also avoid using it with sedatives. There’s also a risk when taking melatonin supplements with certain blood pressure medications and anticoagulants.
Tips For Making the Most of Melatonin Supplements
Now that you have a better idea of the benefits of melatonin, it’s time we look at a couple of tips that can help you get the full advantage of these supplements.
Since everyone’s circadian rhythm is individual, you may need to experiment with your sleep cycle until you find the best timing for yourself.
Here are some tips to help you improve sleep while using melatonin:
- Get exposure to natural light as soon as you wake up in the morning. The light can be from a natural source or from a light therapy source.
- Try to limit or eliminate your daily naps.
- Avoid consuming caffeine in the hours leading up to bedtime.
- Try to limit your exposure to blue light later in the day, especially near bedtime.
- Don’t have a large meal before going to bed. If you are hungry, consider a light snack about an hour before bedtime.
How can Androgenix help?
Struggling to sleep? Wondering what are the benefits of melatonin? And if this is the right supplement for you?
At Androgenix, we specialize in providing individualized care. Our staff can help you better understand your body, order the right tests, and provide guidance on whether melatonin might be the right choice for you. We can also help you identify the root causes of sleep-related problems and address these to improve sleep and get your circadian rhythm back on track.
Contact us to schedule your first appointment.
