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Melatonin is a hormone that is found naturally in the body, but it can also be made synthetically in a laboratory. In our bodies, melatonin helps to regulate the sleep-wake cycle. Darkness causes the body to make more melatonin, while light stops this process.
Melatonin is taken by mouth and is available in different forms including regular tablets, sublingual tablets (placed under the tongue), and capsules. The adult dose of melatonin ranges from 0.1 mg to 10 mg per day taken at or before bedtime.
Melatonin helps to reset the body's sleep-wake cycle. It is used by people to help:
- increase the total amount of sleep for people suffering from sleep restriction or altered sleep schedule (e.g., shift work, jet lag)
- ease daytime fatigue associated with jet lag
- reduce the time required to fall asleep in people who have delayed sleep phase syndrome
- reset the body's sleep-wake cycle
Melatonin has also been studied to help with sleep disturbances in people who are visually impaired.
Your health care provider may have recommended this product for other conditions. Contact a health care provider if you have questions.
Most of the research shows that melatonin can help with certain symptoms of jet lag, including alertness and improved energy levels. It can also help with daytime sleepiness and fatigue. Studies have also shown that taking melatonin before travelling doesn't help prevent jet lag.
Taking melatonin on a short-term basis can modestly improve the time it takes to fall asleep. More research is needed to confirm this. However, it is not likely to help with sleep adjustment in people who do rotation shift work.
Research suggests that melatonin supplementation may be helpful in people who are visually impaired to help improve sleep disorders related to circadian rhythm.
Melatonin is safe for most adults when taken orally and for a short term. If you are using melatonin for more than 4 weeks or your symptoms last more than 4 weeks, consult your health care provider. Common side effects reported include headache, daytime sleepiness, dizziness, stomach cramps, and irritability. Do not drive or use machinery for 5 hours after taking melatonin.
It can interact with certain medications including immunosuppressants, as melatonin can stimulate the immune system. It can cause more drowsiness when used with other medications that may also have this side effect (e.g., alcohol, sedatives, benzodiazepines such as lorazepam, temazepam).
Melatonin should not be used in people who are:
- pregnant or breast-feeding
- taking immunosuppressive medications (e.g., cyclosporine, prednisone)
Before taking melatonin, consult a health care professional if you have a history of seizures, diabetes, high blood pressure, depression, liver or kidney disease, migraines, cerebral palsy, or hormonal disorders.
Before taking any new medications, including natural health products, speak to your physician, pharmacist, or other health care provider. Tell your health care provider about any natural health products you may be taking.
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