This article was previously published on October 24, 2019 and has been updated with new information.
Melatonin, a hormone that most people believe is produced primarily by the body’s pineal gland, is a popular supplement used by about 3.1 million Americans.first One of its main roles is to regulate your body’s circadian rhythm, and melatonin supplements are often used as sleep aids or to help with shift-related sleep problems. , plane delays and sleep disturbances.
However, the reality is that more than 95% of the melatonin your body produces is through exposure to near-infrared light on the skin, which causes the mitochondria to produce melatonin. I discuss this in my landmark article published earlier this year.
Can melatonin be taken every night?
Melatonin has a very safe track record, with few reports of side effects, especially when taken at doses as low as 0.5 milligrams (mg) to 5 mg. Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona, noted in Time, “melatonin is very safe in normal doses.”2
In fact, melatonin seems to cause many beneficial “side effects”, and it has even been suggested that, initially, the hormone may act primarily as an antioxidant.3
“Some emerging science is showing that in people with higher levels of inflammation – be it because they are obese or because they [intensive care unit] for implantation — melatonin between 6 mg and 10 mg can reduce markers of inflammation,” Helen Burgess, co-director of the Pulse and Sleep Research Laboratory at the University of Michigan, told Time.4
For example, melatonin deficiency has been linked to obesity. When 30 obese patients on a calorie-restricted diet took a daily dose of 10 mg of melatonin for 30 days, body weight was significantly reduced – something that was not the case in the group that did not take melatonin.5
Furthermore, melatonin supplementation reduces oxidative stress and modulates adipokines, which are involved in the inflammatory process.
The researchers note, “The addition of melatonin facilitates body weight loss, improves antioxidant capacity, and regulates adipokine secretion.6 Additional beneficial effects of melatonin include:7
- Plays a role in regulating metabolism and energy balance
- Preservation of mitochondrial functions
- Anti-inflammatory and immunomodulatory actions
- Direct and indirect antioxidant properties
Anti-diabetic effect of Melatonin
There is some evidence that melatonin may be beneficial for raising blood sugar in people with diabetes. In an animal study, melatonin reduced oxidative stress and increased adiponectin, a hormone known to decrease glucose levels and increase fat breakdown.8 It also improves dyslipidemia, or abnormal amounts of fat in the blood, especially at high doses.
At the same time, the effects of melatonin were stronger in carriers of the gene variant of the melatonin receptor 1B (MTNR1B), which may be responsible for the increased risk of diabetes. In a study of 23 genetic variant carriers and 22 non-carriers, both groups received 4 mg of melatonin at bedtime for three months.
Variant carriers had significantly reduced insulin secretion and higher blood sugar levels after melatonin supplementation.9 So, although melatonin appears to be very safe overall, there are some conflicting findings, especially at higher doses. However, for most people using melatonin as a sleep aid, only a very small dose is needed – usually 0.25 mg or 0.5 mg to start, which can be adjusted from there.
Even when treating jet lag, daily melatonin doses of 0.5 mg to 5 mg were similarly effective, and doses above 5 mg were no more effective.ten The researchers again concluded that, in addition to causing drowsiness if taken at the wrong time early in the day, “the incidence of other side effects is low” … “and occasional short-term use seems to be safe.”11
The long-term effects of melatonin are unknown
While melatonin is thought to be relatively safe for short or even moderate use (up to 18 months), the long-term effects of melatonin, including on children, are largely unknown. . Negative interactions may occur in people with epilepsy or those taking warfarin – associations that require further investigation.twelfth Melatonin is also sometimes used in children and has been found to be beneficial for children with sleep disorders.13
However, there is some research that suggests it may interfere with the production of puberty-related hormones with long-term use.14 Furthermore, according to one study, caution is warranted even in children with attention deficit hyperactivity disorder (ADHD) and chronic insomnia:15
“Very few systematic studies have been performed on the possible effects of melatonin intake on puberty and the endocrine system. Therefore, melatonin treatment in children with ADHD and (C)SOI [chronic sleep-onset insomnia] Preferably reserved for children with persistent insomnia that severely interferes with daily functioning, especially in cases where there is a clear phase transition of the endogenous circadian rhythm. “
It is important to remember that melatonin is a hormone, which may have unknown effects. “Melatonin has an amazing safety record, no doubt about that,” Dr. Mark Moyad, Jenkins/Pomkempner director of preventive and alternative medicine at the University of Michigan, told Time. “But it’s a hormone, and you don’t want to mess with hormones until you know what they’re doing.”16
This is why I personally don’t take any melatonin supplements. However, I regularly expose my skin to near-infrared rays all day, From the near-IR steam room four times a week, to a 90-minute walk in the sun, to the near-IR lightbulb turned on in the office when I’m at the computer. , to a 20-minute dose of near IR and red light from my optical modulation board before I go to bed every night when I’m at home.
Cannabidiol and 5-HTP for Sleep
Cannabidiol (CBD), the inactive ingredient of cannabis, shows promising medical uses, including for sleep. The CBD market in the US is estimated to reach $600 million in 2018, with predictions to grow to more than $20 billion by 2022.17 CBD has been found to provide neuroprotective, anti-inflammatory and immunomodulatory benefits,18 and is being studied as a possible sleep aid.
The researchers wrote in the Permanente Journal: “Evidence points to a calming effect of CBD in the central nervous system.19 Their study involved 103 adults with anxiety or poor sleep who used CBD as a treatment. Sleep scores improved within the first month for 66.7% of participants; anxiety scores also improved with 79.2%. CBD may also have therapeutic potential for treating insomnia.20
Like melatonin, CBD is generally very safe. “[T]The researchers go on to say that the most notable benefit of cannabis as a form of treatment is safety. Current research indicates that cannabis has a low overall risk for short-term use, but more research is needed to clarify possible long-term risks and harms. “21
If you are looking for natural sleep aids, you may have heard of 5-HTP. Your body produces 5-HTP (5-hydroxytryptophan) from the amino acid tryptophan (found in foods like poultry, eggs, and cheese). However, eating foods rich in tryptophan is unlikely to significantly increase your 5-HTP levels, so 5-HTP supplements (made from the seed extract of the African plant Griffonia simplicifolia) sometimes used.
The chemical 5-HTP works in your brain and central nervous system by promoting the production of the neurotransmitter serotonin, and so can help improve mood and improve sleep. 5-HTP has been used therapeutically to treat insomnia,22 That may be because it helps increase melatonin.
Because 5-HTP produces serotonin, and serotonin can be converted to melatonin, this supplement is used for insomnia and works by increasing your body’s production of melatonin. Combining 5-HTP with GABA was found to reduce the time to fall asleep from an average of 32.3 minutes to 19.1 minutes in 18 patients with sleep disturbances, as well as increase sleep time and improve quality of life. amount of sleep.23
In another study, patients with parasitic insomnia and/or DOA (arousal disorder), characterized by unusual or unusual behavior such as night terrors or sleepwalking, were advised that 5 -HTP may be a beneficial treatment option.24
Improve Melatonin Levels Naturally
Trouble sleeping is common in adults and even young adults. More teenagers slept seven hours less per night in 2015 than in 2009, a period during which use of electronic devices and social media also increased.25 So if you have trouble falling or staying asleep, pay attention to sleep hygiene first, even before trying a natural supplement like melatonin.
Importantly, avoid watching TV or using your computer/smartphone or tablet in the evening, at least an hour before bedtime. Brightness and exposure to light with blue and white wavelengths seem to affect the production of melatonin, exactly the wavelength of light emitted by tablets, laptops, and computers.26
The researchers also wrote in the journal Nature and Science of Sleep, “Nonthermic Approaches [for treating sleep disturbances] ranges from sleep hygiene and psychoeducation, cognitive behavioral therapy for insomnia, mindfulness-based exercise and meditation, to relaxation-based therapies. “27
Additionally, melatonin supplements may be most effective in people with low melatonin levels. If your levels are optimized, you may not get the extra sleep benefits from taking the supplement – and you may improve your sleep naturally.
To achieve this goal, you should engage in routines that boost your natural melatonin production and improve overall health and sleep without supplements. This includes:
• IR near exposure load during the day – As noted above, I actively expose my skin to a lot of near-infrared rays all day, From my near-IR sauna four times a week, to 90 minutes of walking in the sun, to light bulbs Near IR is on in my office while I’m at my computer, with a 20 minute dose of near IR and red light from my optical modulation board before I go to bed every night when I’m at home.
• Light sunshine in the morning – Melatonin is affected by your exposure to light and darkness. When it’s morning, melatonin production naturally drops. Getting at least 15 minutes of sunlight in the morning helps regulate melatonin production, reducing it to normal levels during the day, so you feel alert during the day and sleep better at night.
• Sleep in the dark – Your body produces and secretes melatonin in the dark, helping you fall asleep and stay asleep. Sleeping in a completely dark room, with no light from alarm clocks, televisions, or other sources will improve the quality of your sleep.
If you wake up at night to use the bathroom, it’s important to turn off the lights so as not to disrupt melatonin production. Also, wear blue light blocking glasses after sunset to avoid blue light exposure.
• Reduce your stress and cortisol levels – The release of melatonin is dependent on the release of another hormone, norepinephrine. Stress is excessive and leads to the release of cortisol, which will inhibit the release of norepinephrine and thus the release of melatonin.28 Stress reduction strategies that you may find helpful before bed include yoga, stretching, meditation, and prayer.
• Increase magnesium-rich foods – Magnesium has a role in reducing brain activity at night, helping you relax and fall asleep more easily. It works in tandem with melatonin. Foods that are higher in magnesium include almonds, cashews, pumpkin seeds, and green leafy vegetables like spinach.29
