MELATONIN

MELATONIN

Melatonin is a hormone naturally produced by the pineal gland in the brain, primarily responsible for regulating the sleep-wake cycle. It is released in response to darkness, helping signal to the body that it is time to sleep, while light suppresses its production. Melatonin levels typically rise in the evening, peak during the night, and decrease in the morning.

Melatonin is also available as a supplement, commonly used to manage sleep disorders such as insomnia, jet lag, and shift work sleep disorder. It is often taken to help individuals fall asleep faster, improve sleep quality, or adjust to changes in sleep schedules.

Beyond sleep regulation, melatonin has antioxidant properties and plays a role in immune function, eye health, and even mood regulation. It is generally considered safe for short-term use, but potential side effects include dizziness, drowsiness, headaches, and changes in mood or appetite. It may also interact with certain medications, so consulting a healthcare provider before use is recommended.

Recommended Dosage
Dosage may vary based on individual needs, age, and condition being treated. Always consult a healthcare provider before use.

For Sleep Disorders (e.g., Insomnia)

•Adults: 0.5 mg to 5 mg, taken 30–60 minutes before bedtime

For Jet Lag
•Eastward Travel: 0.5 mg to 5 mg, taken at local bedtime for a few days before and after arrival

•Westward Travel: Typically not required, but 1 mg to 3 mg may help regulate sleep patterns

For Shift Work Sleep Disorder

•Dosage: 1 mg to 5 mg, taken before the desired sleep time during the day

Potential Benefits

•Helps regulate circadian rhythms
•Improves sleep onset and quality
•May reduce symptoms of jet lag
•Acts as an antioxidant with neuroprotective properties
•Supports immune function and eye health

Side Effects & Precautions

•Common Side Effects:
• Drowsiness
• Dizziness
• Headaches
• Nausea

•Less Common:
• Mood changes
• Vivid dreams
• Hormonal effects

•Precautions:
•Avoid driving or operating machinery after taking melatonin
•May interact with blood thinners, antidepressants, and immunosuppressants
•Not recommended for pregnant or breastfeeding individuals without medical advice

Conclusion
Melatonin is a widely used supplement for sleep-related issues and circadian rhythm regulation. While generally safe for short-term use, it should be taken responsibly, and long-term use should be discussed with a healthcare professional.