Melatonin and Sleep: Are We Doing It Right?

Written By: Vivian Benjamin

Presently, there is a hike in records of people consuming melatonin supplements as sleeping aids to sleep better or for treating insomnia. Many people are finding it hard to sleep at night or to find time to rest. The world has become busy and fast as everything depends on speed.



We are taking in more chores to do in a limited “24 hours” time in a day. Although some may not agree with this statement as people’s mindsets have changed over the course of years. But recently we are seeing many prompts, bits of advice or tips on to “be in the present”, so we can slow down. But is it working? Are we slowing down?



Perhaps the physical body is slowing down but not the brain. Your brain is constantly working and one way to strengthen the brain cells is to sleep thus; the brain cells can regenerate. But many people are not getting sufficient sleep due to work and life situations. Therefore, the use of melatonin supplements is increasing.




What is Melatonin?
Melatonin comes from the Greek word “melas” which is “dark” and “tonos” meaning “hormone of darkness”. It is a hormone produced by all living organisms. Melatonin is synthesized by the pineal gland, bone marrow, eyes, skin, cerebellum, immune system and serotonin-producing cells in the digestive tract.



Melatonin levels decline with age in humans. At the age of 3-4 months, melatonin production starts. It gradually increases and peaks at the age of 8 to 10 years. Melatonin levels drop between the age of 40 and 45 years.



Since melatonin is involved in the control of the sleep-wake cycle, this hormone is synthesized from 22:00 and peaking from 03:00 to 04:00 irrespective of the sleep stage. Melatonin synthesis reduces during the daytime. Melatonin supplements are widely consumed by people around the world.



In the majority of cases, this hormone plays a vital role in sleep and is a mild tranquillizer, anti-cancer, antioxidant and anti-ageing features. Apart from that, the melatonin hormone also has additional roles in the regulation of body temperature, reproductive cycle, sexual development and metabolism of lipids and glucose. 





Melatonin Side-Effects and Safety
Melatonin’s popularity is rising worldwide thanks to its use as a sleeping aid to treat insomnia and other illnesses. However, notable adverse reactions are coming to light, which raises some concerns.


Although this hormone is safe to be utilized by healthy individuals nevertheless; it is not safe for people with certain types of diseases.


Aside from that, certain medications can interact with melatonin producing adverse reactions. Hence, it is important to discuss this with your doctor before you start consuming this supplement.


Standard side effects of melatonin
- Feeling cold

- Headache

- Daytime sleepiness

- Fatigue

- Nausea

- Dizziness

- Irritability

- Dry or itchy skin




Who cannot use melatonin?
- People who have liver or kidney disease

- People suffering from autoimmune illnesses




Medications that interact with melatonin
-  Anti-depressants

- Anticonvulsants

- Anticoagulants (blood thinners)

- Immunosuppressant

- Blood pressure medications

- Oral contraceptives





10 Creative Ways to Help You Manage Sleep
There are plenty of methods you can cultivate into your daily life to help you sleep soundly. It is safer to practice a holistic approach instead of utilizing supplements to sleep better to avoid long-term outcomes. Most of these methods can also be practised by shift workers.

1. Nutrition
Nutrition plays a crucial role in helping you sleep. Numerous food or medicinal plants have been associated to improve sleep in humans. Melatonin is also found in plants, which can help increase the levels of melatonin in the body. Several roles of melatonin in plants include improving circadian rhythm, reducing oxidative stress, boosting the immune system and having high resistance to stress.

Examples of food containing melatonin:

• Tomato
• Strawberry, cherry, pomegranate
• Rice/Barley
• Corn

• Walnuts & Almonds
• Olive oil
• Black pepper
• Turmeric

• Coriander
• Black mustard
• Fennel
• White radish

• Thyme
• Lemon balm
• Chamomile
• Sage

​
2. Movement
Exercise has always been linked to many health benefits. Several studies concluded that exercise promotes sleep quality. According to a study, exercise increases slow-wave sleep (sleep stage where cells get repaired) and decreases rapid eye movement (sleep stage when dreams occur). Try aiming for at least 30 minutes of workouts so, you can have a peaceful night’s sleep.

3. Night Routine
Establishing a night routine that you follow every day can help you get a good restful sleep. Try these simple methods before you hit the bed:

- Limit screen time to 30 minutes before bed

- Put your phone on silent

- Read a chapter from a book

- Wear a cosy pyjama

- Drink warm tea or warm turmeric milk

- Warm shower or bath


​
4. Bedroom temperature
Having the right temperature when you go to bed is essential. Bedroom temperature is one of the primary causes of sleep disruptions. Make sure to put the heating on if it is cold or open the windows when it is too hot.

5. Good quality mattress and pillow
Many articles or studies concur that investing in good-quality mattresses is fundamental. But I think investing in a comfortable pillow is also necessary. Having the right pillow and mattress not only provides you with comfort but also supports your neck and spine adequately.
​

6. Limit napping
When you are tired after work, napping may seem helpful to ease your exhaustion. However, you may have a hard time going to bed later at night because your body has already rested. Try limiting nap time to 15-20 minutes only.

​

7. Sleep diary
Writing down your sleep patterns, nighttime routine and what helps or disturbs your sleep can be a good way to track if you are sleeping enough. Similarly, if you would like to test a new sleep schedule, this method can be productive.
​

8. Meditation
Meditating before you hit bed can be a good way to reduce anxiety, let go of worries and relax your mind to ease sleep. There are some breathing techniques you can practice before going to bed. Check out my article regarding breathwork.



9. Limit light exposure
Light exposure can negatively impact your circadian rhythm consequently; disrupting your sleep. Therefore, before you go to bed make sure to keep your bedroom dark. Use a blackout curtain or wear a sleep mask to attain good-quality rest.

​

​10. The use of scented candles and incense
The use of lavender or white sage in aromatherapy has shown promising effects to calm the brain. I like to use scented candles or incense before going to sleep as it helps me sleep better. Alternatively, you can also use essential oils. 

​



All in All
You do not need to depend on melatonin supplements to help you sleep well. There are various strategies you can integrate to get a good restful sleep. Holistic interventions are safe and can be practised by anyone. Moreover, these approaches do not negatively impact your health and well-being. Implementing changes takes time so; start small and stick through it.



Share in the comments section below if you have different insights about this topic or if you have different techniques to improve sleep quality. Alternatively, let me know if you tried using the strategies I have mentioned here and if it helps you sleep better. Have a good and restful sleep tonight. 









​




 
References
1. https://www.sleepfoundation.org
2. https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/
3. https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
4. Ahmad, S.B., Ali, A., Bilal, M. et al. (2023); Melatonin and Health: Insights of Melatonin Action, Biological Functions, and
    Associated Disorders; Cellular and Molecular Neurobiology; 8:1-22.
5. J.J Poza et al (2022); Melatonin in Sleep Disorder; Neurologia; 37(7): 575-585.