Melatonin for Better Sleep: Does it Work for Insomnia? [Scientific Evidence]

Count on Melatonin for Better Snooze Time!

Melatonin and sleep are very much connected. The hormone can reset circadian rhythms and provide other benefits.

But, Can Melatonin Really Help You Sleep Better?

So, people facing sleep-related issues might benefit from melatonin supplements. It can help reset your sleep-wake cycle and promote sleep quality.

But, is melatonin addictive?

There are so many doubts about the sleep hormone. This article covers every minute detail about melatonin for sleep. First, let’s understand what it is.

What is Melatonin?

Melatonin, the sleep hormone, or hormones of darkness, all are synonyms of a chemical compound found in the brain.

Surprisingly, the brain produces the hormone in the pineal gland right above the central brain.

The main job of the chemical compound is to manage your sleep-wake cycle. In other words, it is sort of an internal clock working in your body determining your sleep pattern to a very extent.

However, artificial lighting may cover up the signal causing your brain to believe it is a day hour. This may hinder the natural production of melatonin.

After waking up in the morning, the melatonin level goes down, the natural clock signals your body to wake up.

So, can melatonin really help you sleep better? There is a sheer possibility that it might. Looking into the scientific evidence may help.

Melatonin and Sleep: Scientific Evidence

There is a direct link between melatonin and sleep. Of course, it is referred to as a sleep hormone based on the initial indicative piece of scientific evidence. It regulates the natural clock of your body to determine your sleep cycle.

The scientific community investigated the relationship between the two from time to time. Every time they left us with some interesting aspects to bewilder us.

Study 1: Melatonin for Treatment of Sleep Disorders

A study investigated the efficacy of Melatonin in the Treatment of Sleep Disorders. There was no significant difference in the treatment in people with a Primary Sleep Disorder.

However, hormone supplementation was effective in treating delayed sleep phase syndrome. The effects didn’t seem to vary with dosages and treatment duration.

Study 2: Review of Literature Discussing the Efficacy of Melatonin for Promoting Healthy Sleep

The review assessed already available peer-reviewed literature on the use of melatonin in healthy adults and military service members.

The treatment of melatonin leads to promising effects in the prevention of phase shifts from jet lags. On top of that, it even improved insomnia to a certain extent.

Can melatonin helps sleep better, what does the above scientific evidence signify? Indeed, melatonin supplementation may be effective in treating sleep-related problems. If not, it can at least improve sleep efficacy.

However, the above scientific studies do declare the efficacy of sleep hormones. Further, melatonin helps solve deeper issues like insomnia as well.

How Does Melatonin Work For Insomnia?

Melatonin determines your sleep to a great extent. It resets the disturbed circadian rhythms returning your body to a normal sleep-wake cycle.

This way melatonin supplements work for different sleep-related problems. In this context, the timing and amount of melatonin consumption play a key role.

It is definitely better than a placebo for problems in falling asleep and sleep onset insomnia.

Melatonin supplements provide a surplus of sleep hormones. Of course, this way it benefits your sleep and even fights off insomnia.

Melatonin for Sleep: How It Makes Your Sleep Better?

The sleep hormone supplement is rather more effective in a few cases. This includes military personnel, jet lag, shift workers, etc.

Here’s in what situation, Melatonin for Sleep:

• Improves sleep efficacy
• Elevates your sleep duration
• Retune your sleep-wake cycle
• Promotes sleep and makes you fall faster
• Makes kids with sleep problems fall asleep faster

Melatonin for sleep can help fall asleep faster by 20 minutes or even less. On top of that, it even improves sleep quality, sleep duration, and pattern.

So, there is no point in searching for can melatonin really help you sleep better Reddit. It doesn’t stop at benefiting your sleep. Instead, the sleep hormone supplement can provide multiple other advantages.

Other Proven Benefits of Melatonin

Melatonin supplement is mainly limited to sleep-related problems.

However, the hormone can provide various other advantages. This section explores the scientifically proven benefits of melatonin.

#1. Improves Eye Health

The sleep hormone contains high antioxidant content. Of course, it works as a protection against cell damage while improving eye health. It may even be effective in treating conditions like age-related macular degeneration, glaucoma, and more.

People Also Read: How to Improve Eyesight Naturally at Home?

#2. Helps Sleep Better

The most important benefit of melatonin is sleep. The sleep hormone promotes your sleep while resetting your circadian rhythm. Indeed, it improves sleep quality while treating problems like insomnia.

#3. Reduce Symptoms Of Jet Lag

Jet lag occurs due to traveling around the world by plane. It even disturbs your sleep cycle, causes discomfort, and even leads to daytime fatigue. Many research suggests melatonin may reduce the symptoms of jet lag.

#4. Autism

Autism patients don’t generate melatonin causing excessive sleep problems for them. Various research suggests the sleep hormone doesn’t limit bettering sleep quality, onset, and duration, but it even improves daytime behavior. Nonetheless, extensive studies can suggest the ideal dose and timing.

#5. Fights off Age-Related Macular Degeneration

The sleep hormone may lessen the risk of developing eye ailments. Particularly, it benefits age-related macular degeneration (AMD).

Studies found the host of strong anti-oxidants effective in regulating eye pigmentation. It even manages the amount of light reaching photoreceptors while shielding eyes from possible damage.

#6. Guards the Mitochondria in Cells and Prevents Cell Death

Mitochondria present in cells are responsible for generating energy. The by-products of energy are ROSs (reactive oxygen species) and RNSs (reactive nitrogen species).

The two can hinder mitochondrial DNA and proteins resulting in cellular death. Nonetheless, melatonin can prevent the problem in the first place.

In general, melatonin for sleep is highly popular. It does improve your sleep onset, quality, and duration, but other benefits are equally impressive.

It fights AMD, cellular death due to ROSs and RNSs, eye problems, jet lag, and more. Indeed, adding dietary melatonin isn’t at all bad. Instead, it seems to benefit your overall health.

The Possible Melatonin Side Effects

In the beginning, melatonin supplementation is all about the perks. However, this can’t cover the downside related to the loading of the sleep hormone.

It does lead to numerous health problems. Though, they are minor, knowing them before beginning to use them is necessary.

Melatonin Side Effects in Adults

• nausea
• dizziness
• headache
• nightmares
• drowsiness

Side Effects of Melatonin in Children

• agitation
• bedwetting

Melatonin Side Effects Due to Overdose

• hungover feeling
• daytime drowsiness

The above-mentioned side effects of melatonin are minor ones. Usually, they go away quite fast. In adults, the hormone remains for quite a long time causing drowsiness.

Can Melatonin be Addictive?

The human brain produces a very small quantity of melatonin. It is just about 0.2 milligrams, with this quantity regulates your sleep cycle and internal clock. For most, the quantity manages to sleep and more.

However, for some, the amount of the sleep hormone may not be enough. In such a case melatonin supplementation can help.

How to Take Melatonin?

You don’t require heavy dosages of melatonin to observe the perks. Moreover, overdose doesn’t increase its efficacy.

So, it is always better, to begin with, in small doses. If you feel the necessity, increase your melatonin dosages. The dose varies according to the requirement.

• You should take 3g of melatonin initially. If you feel the necessity, increase your dosages afterward.
• For jet lag, begin taking melatonin dosages 3 days before your journey to prevent the problem.
• For night shifters, taking it at the end of your shift is best, but never take it before driving home.

To get the best results, knowing the right melatonin dose is necessary. Apart from that, taking care of the additional factor is also important.

How to Get the Best Results?

Light determines the making of melatonin. So, taking care of a few things can increase the efficacy of your melatonin supplementation.

• No screen subjection before hitting the bed.
• Skip your phones, iPad, and other electronic devices.
• Switch to warm light.
• Dim the light in the bedroom.

In Europe, melatonin is more of a prescription drug. However, in the US, it is a diet supplement, so you can buy it without any prescription from a nearby pharmacy.

Still, read the label to know the actual quantity of melatonin, it is likely to vary with the brand. Also, see if it contains pure melatonin or melatonin mixed with other ingredients. Of course, the former is a better option.

Following the above tips can improve the impact of melatonin on sleep. So, Can Melatonin Really Help You Sleep Better? All the necessary points are discussed already. It is time to take some common questions.

Frequently Asked Questions

This section adheres to the FAQs related to melatonin for sleep. Let’s get started…

#1. When to take melatonin?

In general, you should aim at taking melatonin half an hour to 2 hours before bedtime. The hormone takes at least 30 minutes to show its efficacy.

The same is applicable to jet lag. Take a melatonin pill 2 hours before hitting the sack once you reach your destination.

#2. How long does melatonin take to work?

The hormone supplement takes at least 30 minutes to activate once it enters your system. However, the activation period varies from half an hour to 2 hours.

The chemical compound remains in your system for the next 5 hours, but the duration can vary depending on your age and stats.

#3. How long after taking melatonin will I fall asleep?

The efficacy of melatonin varies from person to person. So, how long does it take for melatonin to take effect in individual cases?

In most, it can show results within 30 minutes leading to drowsiness and relaxation. In the long run, it may take 15 days to a month or even more to rest your sleep cycle.

#4. What happens if you take melatonin and don’t go to sleep?

In some cases, overconsumption of melatonin doesn’t go well. It triggers rebound insomnia leaving the supplement futile while doing worse.

Indeed, it can worsen your sleeplessness. This is why adhering to a small dose of melatonin is better to aid your sleep cycle.

#5. Does melatonin lower blood pressure?

A small melatonin dose does nothing to your blood pressure. Even in terms of sleep, repeated use of the supplement offers benefits.

However, there is no statistical correlation between improvement in sleep and blood pressure. So, nothing can be said, but hypertension patients observed lessened nocturnal blood pressure.

#6. Can melatonin cause insomnia?

As mentioned earlier, excessive consumption of melatonin triggers rebound insomnia. It makes the melatonin supplement ineffective while making you sleepless for the whole night. The key is to follow a small melatonin dose regularly.

#7. Can I take melatonin at 3 am?

You need to understand how melatonin works for sleep. It takes at least 30 minutes to begin working. In general, it is best to use 2 to 3 hours before hitting the sack.

Taking it middle of the night, just because you are sleepless won’t work. It doesn’t work immediately. If you take it at 3, you may fall asleep around 4 or 5, it won’t benefit really.

Clearly, melatonin can really help you sleep better.  This discussion is over now. It is time, to sum up, the findings…

Melatonin for Sleep

Melatonin is a curial hormone produced in the human brain.

It regulates the sleep cycle, internal clock, and sleep pattern in general. However, sometimes the hormone isn’t enough to regulate your sleep.

The artificial lighting affects its production causing sleeplessness, insomnia, and other sleep-related problems.

However, using melatonin supplements can reset your sleep cycle while retuning your internal clock.

Not only does it restore your sleep cycle, but benefits your sleep quality, duration and onset.

You need to be careful how, when, and in what quantity you use it. A small dosage and mix blend won’t benefit. So, buy a pure melatonin supplement with decent dosages.