Melatonin-for-sleepBeing awake during the day during the lighter hours and asleep at night when it gets darker are a natural part of the sleep cycle for most people, unless, of course, you work shift patterns. The sleep cycle is undeniably linked to the changes in daylight and the darkness of night, as they are a key factor in how the human sleep cycle is regulated. When the body is exposed to light, a nerve pathway that links the eye’s retina to the hypothalamus, an area in the brain, is stimulated. The brain contains a special centre, the suprachiasmatic nucleus or SCN which has several functions; it controls body temperature, hormones and some of the other functions that can help us feel wide awake or sleepy.

The SCN can be thought of as a clock. It regulates a pattern of activities daily that govern the whole body. The SCN looks after the necessary release of cortisol, a hormone, into the body and helps with things like raising your body’s temperature. It can also delay the release of sleep-inducing chemicals as well.

Melatonin – what does it do?

Melatonin, as described by NICE, is a naturally occurring hormone that is produced in the pineal gland. The pineal gland is located just above the centre of the brain and is about the size of a pea. This gland is not active during the day, but when the light starts to fade and it gets darker outside it goes to work and begins to produce melatonin. Melatonin is released into the bloodstream and begins to make you feel less awake, and this usually occurs around 9pm. The level of melatonin hormone in the blood stays increased for approximately 12 hours before it begins to fall as the light begins to return. Levels return to their lowest level at around 9am, and during the daytime it is barely possible to detect them.

Bright light inhibits the production of melatonin. Both natural and artificial lights have this effect, and this is why some people, particularly those who work shifts, can struggle to sleep.

During the longer darker hours of the winter, your body is far more likely to produce melatonin at different times of the day – either later or earlier in the day. This can have implications for your natural sleep cycle and can cause sometimes cause the following issues:

  • A decrease in energy
  • Mood changes
  • Fatigue
  • Other symptoms linked to seasonal affective disorder (SAD)

Melatonin as a supplement

Natural light is not the only thing that can help in the production of melatonin. It can also be found in a number of different foods including, walnuts, tomatoes, rice, olives, barley, cherries, strawberries and even cow’s milk. When you consume these food substances you may begin to feel sleepy or calm; so, there is some logic behind the idea of a warm milky drink at bedtime.

Melatonin can also be found as supplements that can be purchased over the counter in the US and some other countries. It is the only hormone that can be purchased in this way. It is the only hormone that can be purchased in this way according to Sleepfoundation.org. However, in the UK, melatonin is banned for sale and can only be obtained with a valid prescription from the GP. This ban is a relatively recent one and has been put in place due to the dangers of melatonin use when it has not been prescribed.

Is melatonin safe?

Melatonin should only be used when treatment is supervised by a medical professional; it has side effects and so is usually only prescribed as a short-term solution. There are a number of medical conditions such as MS and liver and kidney issues that may mean it is not safe to take melatonin.

There are a considerable number of side effects that can occur when taking melatonin. The most common ones are:

  • Headaches
  • Feeling tired or sleepy during the day
  • Nausea and stomach ache
  • Feeling restless or irritable
  • Feeling dizzy
  • Dry mouth
  • Itchy or dry skin
  • Pains in the legs or arms
  • Night sweats or strange dreams

However, there are also some side effects that can be much more serious, and whilst they happen in only 1 in every 1000 people, according to the NHS, it is important to seek medical assistance if you:

  • get watery eyes or blurry vision
  • feel sad or low – this may be a sign of depression
  • pass out or feel faint
  • become dizzy or confused or feel that things are spinning
  • have unexplained bruising, blood in your urine or bleeding that doesn’t stop
  • get psoriasis

Melatonin for insomnia is usually only available for those people over the age of 55 on prescription. However sometimes it can sometimes be prescribed for younger people, including youngsters with autism, who cannot switch off in order to sleep at night.

What is Melatonin used for?

As a supplement, melatonin for travel is a particularly popular medication, especially with those people who make frequent lengthy overseas flights, who may take melatonin to avoid jetlag.

We would advise anyone considering taking Melatonin to consult their doctor to ensure that the treatment is right for them. For more information on how to combat jet lag or sleeplessness due to autism, the NHS website may be of assistance. For more information on ways to combat insomnia, read our post ‘What is Insomnia’.