Melatonin is a popular sleep aid that has gained significant popularity in recent years. With millions of Americans using melatonin supplements, it's important to understand how this hormone works and whether it is an effective solution for sleep issues. In this comprehensive guide, we will explore the science behind melatonin, its potential benefits, and its limitations.
Melatonin is a hormone naturally produced by the pineal gland in the brain. It plays a crucial role in regulating the sleep-wake cycle, also known as the circadian rhythm. The production of melatonin is influenced by the amount of light we are exposed to. As the daylight fades and darkness sets in, the pineal gland begins to release melatonin, signaling to the body that it is time to sleep.
Melatonin acts as a signal to the body that it is time to sleep. The naturally occurring hormone binds to specific receptors in the brain and other parts of the body, regulating various physiological processes that promote sleep. It helps to lower body temperature, reduce alertness, and promote relaxation.
However, it's important to note that melatonin does not directly induce sleep. Instead, it works by synchronizing the body's internal clock and promoting the natural sleep-wake cycle. This is why it is often recommended for individuals who have difficulty falling asleep or experience disrupted sleep patterns.
While melatonin supplements are not a long-term solution for sleep issues, they can provide several benefits for individuals experiencing sleep difficulties. Here are some groups that may benefit from melatonin supplementation:
Insomnia is a common sleep disorder characterized by difficulty falling asleep, staying asleep, or both. Research suggests that melatonin supplements can improve sleep quality and reduce the time it takes to fall asleep in individuals with insomnia.
Certain sleep disorders, such as idiopathic REM sleep behavior disorder and delayed sleep-wake phase disorder, can disrupt normal sleep patterns. Melatonin supplements have shown promise in managing these conditions and promoting better sleep.
Limited research suggests that melatonin may help reduce the frequency and severity of migraines. While more studies are needed to fully understand the effects, individuals experiencing migraines may find melatonin supplementation beneficial.
Beta-blockers are medications commonly prescribed to manage conditions like high blood pressure and heart disease. These medications can sometimes interfere with sleep. Melatonin supplements have been shown to improve sleep quality for individuals taking beta-blockers.
Parkinson's disease and related sleep disorders can disrupt sleep patterns and lead to excessive daytime sleepiness. Melatonin supplementation has been found to improve sleep quality in individuals with Parkinson's and related sleep disorders.
Traveling across multiple time zones can result in jet lag, causing disruptions to sleep and overall well-being. While the evidence is limited, melatonin supplementation may provide some relief from jet lag symptoms.
It's important to note that melatonin supplements are not a cure-all for sleep issues. They treat the symptoms rather than address the underlying causes of sleep difficulties. If you're experiencing chronic sleep problems, it's essential to consult with a healthcare professional to identify and address the root causes.
After thorough research and consideration of various factors, we have compiled a list of top melatonin supplements available on the market. These supplements have been selected based on quality, third-party testing, formulation, dosage options, and customer reviews. Here are our top picks:
Melatonin - 10 MG - Melatonin is the primary sleep hormone produced by the human body. It plays a crucial role in maintaining a healthy sleep-wake cycle and achieving regular REM sleep, which is the most restful type of sleep. Supplementing with melatonin has been clinically proven to improve sleep quality and duration, making it easier to fall asleep and stay asleep (1). RestAgain contains an optimal dose of 10 mg of melatonin per serving, ensuring you get the most restful sleep possible.
Vitamin D - 15 MCG - Vitamin D is a fat-soluble vitamin that offers numerous benefits to the body. In the context of sleep, vitamin D helps regulate mood, improve relaxation, and enhance nutrient absorption and breakdown. These effects make it easier for you to fall asleep and wake up feeling refreshed (2). RestAgain provides 15 mcg of vitamin D per serving, which is within the recommended daily intake range and offers all these benefits and more.
Vitamin B6 - 1 MG - Vitamin B6, also known as pyridoxine, is a vitamin that plays a crucial role in over 140 coenzyme reactions in the body. It is particularly beneficial in sleep supplements as it enhances neurotransmitter biosynthesis, promotes REM sleep, and boosts metabolism and testosterone levels, all of which contribute to better sleep quality (3). RestAgain contains 1 mg of vitamin B6 per serving, providing optimal effects without any drawbacks.
Vitamin B12 - 3.7 MCG - Vitamin B12, or cobalamin, is essential for the development and function of various bodily systems, including the brain, nerves, DNA, hormones, and red blood cells. It is known for reducing fatigue symptoms and promoting rest and recovery, making it an ideal ingredient in sleep supplements like RestAgain (4). With 3.7 mcg of vitamin B12 per serving, RestAgain ensures you reap the benefits of improved sleep quality.
Ashwagandha - 300 MG - Ashwagandha is an herb extract derived from the roots of the winter cherry shrub. It has been used in Ayurvedic medicine for centuries and offers a wide range of health benefits. In the context of sleep, ashwagandha helps improve sleep quality, reduce stress, and alleviate anxiety, making it easier to relax and fall asleep (5). RestAgain contains an optimal dose of 300 mg of ashwagandha per serving, providing the desired effects on sleep.
5-HTP - 100 MG - 5-HTP is an amino acid that aids the brain's production of serotonin, a neurotransmitter that regulates mood, sleep, and appetite. By increasing serotonin levels, 5-HTP promotes better sleep quality, relaxation, and even weight loss (6). RestAgain includes 100 mg of 5-HTP per serving, harnessing its sleep-enhancing properties.
GABA - 300 MG - GABA (gamma-aminobutyric acid) is a neurotransmitter that inhibits certain neurological receptors in the brain. It plays a vital role in reducing anxiety, promoting calmness, and improving sleep quality (7). RestAgain contains 300 mg of GABA per serving, ensuring a calm and relaxed state conducive to better sleep.
L-Theanine - 250 MG - L-theanine is an amino acid known for its ability to promote relaxation, reduce anxiety and stress, and improve sleep quality (8). It also offers additional health benefits, including enhanced focus, immune function, and overall well-being. RestAgain provides 250 mg of L-theanine per serving, ensuring optimal effects on your sleep-wake cycle.
Valerian Root - 300 MG - Valerian root is a popular ingredient in natural sleep aids due to its mild yet effective properties. It interacts with GABA neurotransmitters in the brain, reducing anxiety and stress levels and promoting relaxation, making it easier to fall asleep (9).
Pros
more than just melatonin
11 fully backed ingredients
gaba supports your bodies natural melatonin production
Cons
Not the cheapest option on this list
While Olly Sleep Gummies contain a combination of ingredients that have shown promise in promoting sleep, it is important to consider the dosage of each ingredient. To achieve optimal results, certain ingredients may require higher doses than what is present in Olly Sleep Gummies.
For example, L-Theanine is most effective when consumed at a daily dose of at least 200 mg. However, each serving of Olly Sleep Gummies contains only 100 mg, which may limit its potential benefits.
Similarly, melatonin supplements typically contain 5 mg of melatonin per dose, while Olly Sleep Gummies provide only 3 mg. While the lower dose may be suitable for some individuals as a test dose, it may not provide the desired effects for those with more severe sleep disorders.
Chamomile extract, passionflower extract, lemon balm extract, and other ingredients in Olly Sleep Gummies also have recommended dosages that may differ from the amounts present in the product. It is worth considering these dosage variations when evaluating the potential effectiveness of Olly Sleep Gummies for your specific sleep needs.
Pros
Olly Sleep melatonin gummies taste good
Reasonably prices
Cons
Doses are largely to low
Only suitable for people new to melatonin supplements
Pros
unique delivery system
Cons
There are better options in pretty much every other way
Magnesium (As Citrate Buffered) - Magnesium is an essential mineral that plays a crucial role in various physiological processes, including nerve and muscle function, energy production, and bone health. Magnesium Citrate Buffered, the form used in NooCube Sleep Upgrade, is highly bioavailable and easily absorbed by the body.
Studies have shown that magnesium supplementation can improve sleep quality, increase sleep time, and reduce insomnia symptoms. It also helps regulate the body's production of melatonin, a hormone that helps regulate sleep-wake cycles.
Lemon Balm Leaf Powder - Lemon Balm, also known as Melissa Officinalis, is a perennial herb known for its calming and soothing properties. Lemon Balm Leaf Powder is derived from the leaves of the herb and is used in sleep support supplements for its ability to promote relaxation and reduce anxiety. It has been shown to improve sleep quality.
Additionally, Lemon Balm has anti-inflammatory and antioxidant properties, which can help protect the body against oxidative stress and inflammation that can interfere with sleep.
Vita-Algae Vegan Vitamin D3 - Vita-Algae Vegan Vitamin D3 is a plant-based form of Vitamin D derived from algae. Vitamin D is essential for maintaining healthy bones, teeth, and immune function. It also plays a role in regulating sleep-wake cycles, and deficiency in Vitamin D has been associated with sleep disorders such as insomnia.
Lavender Extract - Lavender is a flowering plant known for its pleasant scent and calming effects on the body and mind. Lavender Extract, derived from the flowers of the plant, is used in sleep support supplements for its ability to promote relaxation, reduce stress, and anxiety. Unfortunately most of the scientific evidence suggest that lavender doesn't actually work though, but the other ingredients in noocube do work as an alternative to melatonin tablets.
Calcium Carbonate - Calcium Carbonate is a naturally occurring mineral found in rocks and minerals. It plays a critical role in maintaining healthy bones and teeth. Calcium Carbonate is included in sleep support supplements because it helps regulate the body's production of melatonin. It also plays a key role in muscle function and nerve transmission, promoting relaxation and reducing muscle tension for healthy sleep. Studies have shown that calcium supplementation can enhance sleep quality, fight insomnia, and promote deep and restful sleep.
When it comes to melatonin dosage for adults, there is no official recommended dosage in the United States, as melatonin is considered a dietary supplement rather than a medication. However, studies suggest that a range of 3 to 5 milligrams of melatonin is generally effective for most adults. It is advisable to take melatonin a few hours before bedtime to allow sufficient time for it to take effect.
It is important to note that individual sensitivity to melatonin may vary, so it is recommended to start with the lowest effective dose and gradually increase if needed. Consulting with a healthcare professional can also help determine the appropriate melatonin dosage for your specific needs.
Pregnant or breastfeeding individuals should exercise caution when considering melatonin supplementation. Due to limited research on the safety of melatonin in this population, it is advisable to consult with a healthcare provider before using melatonin. They can provide personalized guidance based on your unique circumstances.
Melatonin levels naturally decline as we age, which can disrupt sleep-wake cycles in older adults. As a result, older adults may have an increased sensitivity to melatonin. Research suggests that starting with the lowest dose of melatonin possible is recommended for older adults. This approach can help minimize the risk of prolonged drowsiness and maintain healthy circadian rhythms.
The use of melatonin in children is a topic that requires careful consideration. While melatonin may be recommended by healthcare professionals in certain cases, such as for children with insomnia or certain sleep disorders, it should only be administered under the guidance of a pediatrician. Typical dosages for treating insomnia in children generally start at 1 to 2 milligrams, with melatonin use not recommended for children under 5 years of age.
While melatonin can be beneficial for sleep, it is important to use it effectively to maximize its effects. Here are some guidelines for using melatonin:
Consult with a Healthcare Professional
Before starting any new sleep aid, including melatonin, it is important to consult with a healthcare professional. They can help determine if melatonin is appropriate for you and provide guidance on the proper dosage and timing.
Start with a Low Dosage
It is recommended to start with a low dosage of melatonin, typically between 3 to 5 milligrams, taken 30 minutes to an hour before bedtime. This allows you to assess your individual response to melatonin without taking an excessive amount.
Adjust Dosage and Timing
If the initial dosage does not produce the desired effects, you can gradually increase the dosage under the guidance of a healthcare professional. It is important to stick to a consistent dosage and timing for several days before making any adjustments.
Time Your Melatonin Intake
Timing is crucial when taking melatonin. Ideally, melatonin should be taken about 2 hours before your desired bedtime. This aligns with the natural rise of melatonin levels in the body and helps signal to your brain that it is time to sleep.
Create a Sleep-Friendly Environment
In addition to taking melatonin, it is important to create a sleep-friendly environment to optimize your sleep. Keep the lights low before bed and avoid exposure to bright screens, such as smartphones and tablets, as the blue light emitted from these devices can interfere with melatonin production.
Consider Other Sleep-Enhancing Strategies
While melatonin can be helpful, it is not a standalone solution for all sleep issues. Incorporating other sleep-enhancing strategies, such as practicing good sleep hygiene, managing stress, and creating a relaxing bedtime routine, can further improve your sleep quality.
While melatonin supplements are generally considered safe for short-term use, there are potential side effects and risks to be aware of. It's crucial to understand these risks and consult with a healthcare professional before starting melatonin supplementation. Here are some key considerations:
One potential side effect of melatonin supplementation is daytime sleepiness or grogginess. This can occur if the dosage is too high or if melatonin remains active in the body upon waking. Finding the right dosage and timing is crucial to avoid excessive drowsiness during the day.
Some individuals may experience headaches, dizziness, or nausea as side effects of melatonin supplementation. These symptoms are generally mild and temporary, but if they persist or worsen, it's important to consult with a healthcare professional.
Melatonin supplements can potentially interact with certain medications, including anticoagulants, anticonvulsants, and diabetes medications. It's crucial to consult with a healthcare professional if you're taking any prescription medications to ensure there are no adverse interactions. Additionally, individuals with certain medical conditions, such as depression, dementia, or an increased risk of bone fractures, should exercise caution when considering melatonin supplementation.
Melatonin can be an effective sleep aid for individuals with insomnia, jet lag, and other sleep-related issues. By understanding how melatonin works and following proper usage guidelines, you can harness its benefits and improve your sleep quality. However, it is important to consult with a healthcare professional to determine if melatonin is suitable for you and to address any underlying health conditions that may be contributing to your sleep issues. Remember, melatonin is not a magic pill, but when used in conjunction with other sleep-enhancing strategies, it can be a valuable tool in promoting restful sleep.
Sources:
1 - https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
2 - https://pubmed.ncbi.nlm.nih.gov/32156230/
3 - https://pubmed.ncbi.nlm.nih.gov/29665762/
4 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8764026/
5 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8462692/
6 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8181734/
7 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7527439/
8 - https://pubmed.ncbi.nlm.nih.gov/25759004/
9 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394901/