Recent research studies reviewed by the National Sleep Foundation indicated that melatonin can be effective for some types of mild insomnia. This may be good news for college students who find themselves staying up later and later each night and then have a difficult time getting back to a more healthy sleep pattern. There are other important factors, however, to consider before taking melatonin.
Melatonin is a hormone made in the brain, but available through diet to a small degree. Because of this, the U.S. Food and Drug Administration (F.D.A.) has approved Melatonin as an over-the-counter supplement. Doses are generally available between 1 and 5 mg. Doses on the lower end of this range can be sufficient for most people. It is best taken close to the time the person wishes to fall asleep.
Taking melatonin to “reset” a sleep pattern during travel and subsequent jet-lag has been studied with mixed results. The ability to fall asleep more efficiently was the most positive result across multiple studies. Other studies indicated that while falling asleep faster did occur, the melatonin did not seem to increase the ability to stay asleep or to feel more active during the day. Melatonin was generally more effective in patients struggling with mild insomnia.
There are many factors related to the effectiveness of melatonin, such as age, sleep cycle factors, general health and body weight. Melatonin is made naturally in the body and most efficiently when people sleep in complete darkness, as melatonin production is stimulated by the onset of darkness. Younger people typically produce more melatonin than older people.
The National Sleep Foundation reports that sleeping in a cool, very dark room, free from technology distractions like cell phones and glowing computer screens can help a person get much better sleep. In addition, a regular exercise routine and maintaining a healthy diet can also improve general health, which in turn helps the body maintain effective sleep patterns.
If sleeping problems persist, it is good to check with a health care provider to rule out other more serious conditions. For more information about the effects of melatonin on sleep, visit the National Sleep Foundation website.
References:
http://www.sleepfoundation.org/article/sleep-topics/melatonin-and-sleep
http://www.sleepfoundation.org/article/ask-the-expert/insomnia
