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| Melatonin |
| Description: Melatonin is the hormone responsible for regulating the body’s biological clock. It is produced by the pineal gland, which is located in the brain. Melatonin helps to regulate sleep. During daylight, the pineal gland in the brain produces the neurotransmitter serotonin, but at night, the pineal gland stops producing serotonin and instead makes melatonin. This melatonin release helps trigger sleep. The production of melatonin varies according to the amount of light you're exposed to; more melatonin is produced at night than during the day, and your body produces more melatonin in a completely dark room than in a dimly lit one.
It was largely thought that as people age, their bodies produce less melatonin.1 However, this has recently been called into question.2 Deficiencies can lead to insomnia.3 Useful in treatment of: Jet Lag: Melatonin is helpful for travelers, as it appears to reduce jet lag and speed adjustment to new time zones.3 Insomnia: Melatonin facilitates better sleep,4 and reduces night waking.5 It has recently been shown to markedly improve sleep patterns in blind people who do not have the day/night stimulus as people with sight. The authors also felt that melatonin may help people with sight also.6 Since adults with insomnia often have low melatonin levels,7 supplementation may help restore sleep. Time-release forms of melatonin appear especially helpful in treating insomnia,8 and should be taken one to two hours before the desired bedtime Decreasing Ocular Pressure: Taken in small amounts, Melatonin has been shown to lower pressure in the eyes.9 Since studies have only been done on healthy eyes, it is uncertain whether melatonin would be an effective treatment for glaucoma. Normalizing sleep in shift workers: People who work irregular shifts or hours may benefit from melatonin supplements.10 Parkinson’s Disease: Low melatonin levels may cause the failure of neurotransmitters, leading to Parkinson’s Disease.11 Supplementation may prevent this from occurring. Further study is warranted. Recommended Dosage: 1 to 3 mg taken two hours before desired bedtime. Typically, the higher dose should be taken initially, then the lower dose as maintanence. Contraindications: May cause morning grogginess or disorientation. Should not be taken by pregnant or breastfeeding women, or people suffering from depression or autoimmune diseases (including lupus). References: 1Haimov I, Laudon M, Zisapel N, et al. Sleep disorders and melatonin rhythms in elderly people. BMJ 1994;309:167. |
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