Melatonin is a hormone that is naturally produced in the body and helps regulate the sleep-wake cycle. Some people resort to using melatonin supplements to help them overcome sleep problems and insomnia. However, taking these supplements incorrectly may have some side effects on health. In this report, Dalili Medical website reviews how melatonin works and the most important side effects resulting from excessive intake of its supplements.
As the name suggests, sleeping pills are used to help you get a good night's sleep. People who suffer from sleep problems, such as insomnia, can take these medications to facilitate the process of falling asleep. Sleeping pills can also help maintain sleep, especially for people who wake up in the middle of the night.
There are several types of sleeping pills, and each type works in a different way. Some medications cause drowsiness, while others work to calm the part of the brain responsible for keeping a person awake.
Melatonin is a natural hormone secreted at night by the pineal gland located in the center of the brain. The gland is stimulated to produce this hormone in the dark, while light reduces its production and secretion. Melatonin plays a major role in regulating the sleep-wake cycle. When the body suffers from a deficiency in the necessary amounts of melatonin, melatonin supplements and foods rich in it can help compensate for this deficiency.
Melatonin supplements offer great benefits for men's health in general, as they contribute to increasing their growth hormone levels, which helps in building more muscle mass.
Nowadays, with continuous lighting around the clock and increasing exposure to artificial light, many people suffer from disturbances in their sleep patterns. Irregular work-life balance, short-term insomnia, traveling at unusual times, jet lag, and stress and anxiety all contribute to decreased melatonin production. Some uses and benefits of supplemental melatonin:
- Helps facilitate sleep.
- Prevents chronic cluster headaches and sleep disorders.
- Helps reduce anxiety after surgery.
Benefits of melatonin
**Benefits of melatonin for sleep**
Melatonin regulates the body's sleep-wake cycle. Two hours before bedtime, melatonin levels rise in the body, making you feel sleepy and helping you sleep better, especially if you follow these tips:
- Avoid using your phone or any other electronic devices, as the light emitted from them reduces the effectiveness of melatonin in the body.
- Turn off bright lights in the bedroom.
- Make sure you get enough sunlight during the day, as this helps your body determine the appropriate time to secrete melatonin.
If you suffer from insomnia at night, you can try melatonin pills, as studies have shown that these supplements may help relieve sleep disorders and significantly improve the quality and duration of your sleep.
**Benefits of melatonin for the colon**
Melatonin is believed to contribute to:
**Relieving symptoms of irritable bowel syndrome:**
Studies indicate that melatonin plays a role in regulating the balance of bacteria in the intestines and enhancing the functions of the immune system, which may help reduce your feeling of abdominal pain.
**Reducing the risk of colorectal cancer:**
This is linked to its antioxidant properties, but more research is still needed to better understand this matter.
**Benefits of melatonin and its effect on the nerves**
As we age, the body's ability to produce melatonin decreases, and this decrease is more pronounced in people with Alzheimer's and dementia. Therefore, it is believed that taking melatonin pills may help improve memory and cognition, according to some studies.
However, these results are still preliminary and need more research. Caution should also be exercised when using melatonin in the elderly, as it may increase their risk of falling.
**May relieve seasonal depression**
Seasonal changes can affect the body's biological clock, which may be linked to the onset of seasonal depression. According to one study, taking melatonin supplements daily may help relieve symptoms of this condition. However, it is preferable to consult a doctor before starting to use it, as there are no conclusive results from other research yet.
**Benefits of melatonin for the skin**
Melatonin contributes to improving the quality of sleep, which is positively reflected in the health and freshness of your skin. As for the use of melatonin creams, they may help in:
- Unifying skin tone.
- Moisturizing the skin and treating dryness.
- Accelerating the healing of minor wounds.
- Protecting the skin from sun damage.
- Relieving symptoms of eczema and other skin problems.
Melatonin usually starts working 20 to 40 minutes after taking the pill or supplement, but it is best to take it 2 hours before bedtime.
If you miss a dose
If you miss a dose, it is best not to take melatonin tablets unless you have 7 to 8 hours to sleep. It is advisable to skip the missed dose and return to your daily dosing schedule. Do not take double doses. This medicine should only be used when you have difficulty sleeping.
In case of overdose
Symptoms of melatonin overdose can include extreme drowsiness, confusion, imbalance, muscle weakness, fainting, or shallow breathing. If you take more than the recommended dose, it may negatively affectYour body functions. Overdose can lead to a medical emergency.
Warnings for some serious health conditions
Pregnancy and Breastfeeding: If you are pregnant or if you want to breastfeed, it is best to stop taking melatonin. There is not enough research to know if you and your baby are healthy. In small amounts, melatonin passes into breast milk and this may make the baby more sleepy. Talk to your doctor first before taking melatonin if you plan to breastfeed.
Start with a low dose of 0.5 mg (500 mcg) or 1 mg, half an hour before bedtime.
If this dose does not achieve the desired results, you can increase the dose to 3-5 mg.
Avoid taking higher doses, as this will not improve the quality of sleep.
Try to reach the lowest effective dose to help you sleep.
Melatonin is considered one of the safest supplements available on the market, as its side effects are limited to some mild symptoms, such as:
- Headache.
- Dizziness.
- Nausea.
- Drowsiness.
Taking melatonin supplements in the short term is usually safe, but it is preferable to consult a doctor before using it for long periods.
If you are looking to boost your melatonin levels naturally, here are some foods you can add to your diet: Fruits and vegetables such as tomatoes, cucumbers, cherries, pomegranates, olives, corn, asparagus, grapes, and broccoli. They also include grains such as rice, barley, and oats. Don't forget nuts and seeds such as peanuts, walnuts, mustard seeds, sunflower seeds, and flax seeds. In addition, milk and dairy products are good sources.
Is melatonin addictive?
No, melatonin is not addictive and does not have a sedative effect. It is a nutritional supplement that does not lead to dependence. In general, people do not develop a psychological dependence on this supplement even with long-term use. It is always advisable to follow the doctor's instructions to reduce the chances of developing dependence or addiction.
What are the precautions needed when using melatonin?
This medicine should be used with caution in some cases, and a doctor or pharmacist should be consulted before using it in these cases, such as:
- Children with health conditions: Melatonin is considered safe for children when used for short periods, and it can be taken in doses of up to 3 mg per day for children and 5 mg per day for adolescents. However, caution should be exercised when using it for children with health conditions, as it is believed that it may negatively affect their growth.
- People under the age of 20.
- Bleeding disorders: This medicine may worsen bleeding in people with bleeding disorders.
- High blood pressure: Melatonin can raise blood pressure in people taking certain medications to control blood pressure.
Serotonin is a neurotransmitter, while melatonin is a neurotransmitter-like substance. Serotonin transmits signals between nerve cells to respond to stimuli. On the other hand, melatonin helps regulate the body’s biological clock. Melatonin production increases in the dark, while light helps increase serotonin levels. Serotonin and melatonin work in opposing ways, and they need to work in harmony to maintain the body’s balance.
No, melatonin does not cause weight gain; in fact, it can help individuals lose weight. Melatonin boosts metabolism and speeds up the body’s ability to lose weight. Although melatonin alone may not be enough to achieve significant weight loss, it is a recommended option as part of a comprehensive strategy.
Melatonin is not a prescription medication for anxiety directly, but it can significantly improve anxiety symptoms. It can improve a person’s sleep quality, regulate circadian rhythms, and relieve negative feelings associated with anxiety. Melatonin can effectively reduce stress before and after surgery. It is important to consult your doctor before taking melatonin for anxiety. Your healthcare professional will ask you to understand the root causes and work on them with you.
No, melatonin does not cause you to feel tired the next day. You may feel a little groggy when you wake up, but this feeling usually goes away shortly after you get ready to start your day. If you take more than the right amount, you may experience a hangover-like headache in the morning and daytime sleepiness. It is best to take melatonin late in the evening, around 7:00, choosing the right dose to ensure you wake up feeling energized.
In general, you will start to feel sleepy within 15 to 30 minutes after taking melatonin. It’s best to take supplements 30 to 60 minutes before bedtime, as melatonin levels peak about an hour later.
No, melatonin helps you stay asleep throughout the night. The effects of the dose last for six to eight hours after taking it. It’s always important to choose the right dose after consulting a healthcare professional, as low doses of melatonin can sometimes affect your sleep cycle.
Melatonin stays in your body for about 5 to 6 hours. If you continue to stay awake after taking melatonin supplements, you may feel tired or nauseous, and in some cases, you may experience hallucinations. It’s important toAvoid driving or doing strenuous activities for 2 to 5 hours after taking it.
**Melatonin Side Effects**
Like all supplements, melatonin can cause side effects. The most common of these effects is drowsiness. In addition, other side effects may include headache, nausea, and dizziness. Some people may also experience nightmares or sleepwalking. It is important to consult a healthcare provider before taking melatonin supplements, due to the possibility of its interaction with some medications. It is also recommended not to give melatonin to children without medical supervision. It is also important to understand the side effects and potential risks of using melatonin in pregnant and breastfeeding women.
**Melatonin Risks During Pregnancy**
Taking melatonin during pregnancy is considered unsafe, and pregnant women should avoid it unless recommended by a doctor. Although melatonin is used to regulate the sleep-wake cycle and some other vital processes such as regulating blood pressure and boosting the immune system, there is evidence that it may cause problems during pregnancy and embryo implantation. Therefore, it is essential for pregnant women to consult their doctor before taking melatonin.
**Melatonin side effects for children**
Melatonin is often used to help people with sleep disorders. However, there are some potential side effects that may occur when using melatonin for children, which you should be aware of. These effects include:
- Feeling sleepy.
- Headache.
- Nausea.
- Confusion.
- Irritability.
It is also important to note that melatonin is not recommended for children under the age of 18. If you are considering giving melatonin to your child, it is best to consult a doctor first.
**Melatonin side effects for hair**
Hair loss can be a less common side effect of melatonin. In most cases, this loss is temporary and stops once you stop taking the supplement. However, in rare cases, melatonin can lead to permanent hair loss. So, if a person notices hair loss after taking melatonin, it is important to stop using the supplement and consult a doctor.
**Risks of melatonin on blood pressure**
Melatonin performs many vital functions in the body, including its effect on blood pressure. Studies conducted on both animals and humans indicate that melatonin can lower blood pressure. This happens by dilating blood vessels, which reduces resistance to blood flow and thus lowers blood pressure. However, melatonin may also have negative effects on blood pressure, as taking large doses of it can lead to a temporary increase in blood pressure.
Some healthy daily habits can help increase the secretion of melatonin naturally. These habits include:
- Exposure to sunlight during the day.
- Exercising at least 6 hours before bedtime.
- Reducing lighting in the house at night.
- Stay away from screens and electronic devices two hours before bedtime, and if you want to watch TV, it is preferable to sit at least two meters away.
- Sleep on a comfortable bed.
Create a daily sleep routine, such as turning off all screens in the house an hour before bedtime, setting a specific time to sleep and sticking to it, in addition to practicing meditation and other habits that promote relaxation.
Some studies indicate that eating foods that contain melatonin can increase its levels in the blood after eating them. Therefore, eating these foods at dinner may help improve sleep quality. Foods that contain melatonin include:
- Goji berries
- Eggs
- Milk
- Fatty fish such as sardines and salmon
- Nuts, especially almonds, pistachios and walnuts
- Oats
In addition, foods that contain the amino acid tryptophan naturally promote the secretion of melatonin in the body, including:
- Milk and its derivatives such as yogurt and cheese
- Bananas
- Turkey and chicken
- Nuts and seeds such as sesame, flax seeds, almonds, pistachios, walnuts and sunflower seeds
- Seafood such as sardines, salmon, shrimp and tuna
- Legumes
- Vegetables such as broccoli and spinach
- Grains such as rice, wheat and oats