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The dark side of melatonin on sleep. Is it worth taking?

22 lipca 2022

Melatonin for sleep, sleep tablets, natural methods to fall asleep, sleep medication, melatonin overdose

Contents

Melatonin for sleep – effects

Melatonin for sleep – risks

Melatonin for sleep – overdose

Melatonin for sleep – hormonal system

Melatonin for sleep – when to use

Melatonin for sleep – sleep comfort

When we have difficulty falling asleep, many people advise us to take melatonin for sleep. This is because melatonin is increasingly advertised as a miraculous remedy for insomnia. Most preparations described by manufacturers as melatonin for sleep can be bought without a prescription. Although melatonin is a hormone, it is sold as a dietary supplement in Poland, which should not be the case.

In 1994, scientists at the Massachusetts Institute of Technology (MIT) discovered in their laboratories that melatonin given in tablets helps with falling asleep. Volunteers were divided into two groups, the experimental group and the control group. Those in the experimental group received small doses of melatonin before bedtime, while the control group received a placebo.

It was found that people taking melatonin for sleep fell asleep on average within 5 minutes, while with a placebo, it took about 15 minutes. Since the publication of the research results, the world has been enthusiastic about this hormone, without considering or paying attention to the possibility of melatonin overdose. When reporting this discovery, the media often ignored the contraindications for taking melatonin for sleep. It was hailed as a breakthrough in the fight against insomnia, increasing its sales.

It was widely called melatonin the only natural substance that is supposed to be an alternative to sleeping pills, which are not always safe. It was particularly recommended for people working in shift systems and those experiencing sleep difficulties due to stress, among other reasons. Many people also take it because of pain caused by discopathy or other spine-related conditions.

However, the enthusiasm of many patients and journalists regarding the supposed impossibility of melatonin overdose was not shared by the scientific community. Doctors acknowledged that melatonin in tablets can be helpful in treating sleep problems, but it was recommended only for older people, i.e., the elderly. This is because the calcification of the pineal gland, the gland that naturally produces melatonin, progresses with age. For other individuals, caution was advised when taking melatonin for sleep.

Already around two years after the publication of the scientific research conducted at the Massachusetts Institute of Technology, Professor Richard Wurtman, a neurobiologist from the same institution, issued a statement strongly emphasizing that no one should self-administer supplements containing melatonin for sleep. He called for the withdrawal of dietary supplements containing melatonin from pharmacies due to the risk of melatonin overdose, which was possible.

Many people believe that melatonin for sleep is completely safe and consider it an alternative to sleeping pills, so thinking about its overdose or contraindications for taking melatonin for sleep is not very popular. However, improperly used melatonin can exacerbate sleep disturbances and, as a result, even disrupt the hormonal system. Importantly, melatonin for sleep should not be used by children without clear medical indications.

Melatonin, sleep tablets, sleep medication, can melatonin be overdosed?

Melatonin for sleep – effects

When considering taking melatonin for sleep, we must first note that melatonin is a hormone, not a vitamin, mineral, or herb. Human bodies naturally produce melatonin, mainly in the pineal gland. Smaller amounts are also produced by cells in the retina of the eye and enterochromaffin cells in the digestive tract.

It belongs to the group of neurotransmitters, which are hormones that transmit signals between nerve cells and other cells in the human body. The primary role of melatonin is to inform the brain that it's time to sleep. Darkness stimulates the release of melatonin into the bloodstream, while exposure to light inhibits this process. Therefore, it's essential to consider how to arrange your bedroom to optimize sleep.

After melatonin is released into the bloodstream, it binds to receptors in the suprachiasmatic nuclei located in the brain. There, it participates in regulating biological clocks, also known as circadian rhythms. It then moves into the cerebrospinal fluid and the bloodstream. The highest concentration in the blood is reached between 12:00 AM and 3:00 AM when we are in deep sleep.

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Melatonin for sleep – risks

Taking synthetic hormones by patients without a doctor's supervision is generally not a good idea. The human hormonal system is very delicate, and any change in the blood concentration of any hormone automatically triggers changes in the levels of other hormones as well. Therefore, even small doses of melatonin taken for sleep are not completely neutral to human health.

Interestingly, in the United States of America, melatonin for sleep is registered as a dietary supplement. American pharmaceutical conglomerates often use this approach to bypass costly studies required by the FDA (Food and Drug Administration) for introducing it to the market in the form of a medication. This results in inadequate oversight of the production of melatonin tablets for sleep and raises doubts about the composition of the capsules or tablets themselves.

The situation with melatonin for sleep is somewhat different in the Republic of Poland. Here, it is registered as an over-the-counter medication (OTC), which means that various tablets or capsules containing melatonin for sleep of Polish production, and also marked as OTC, provide certainty regarding their composition and dosage. At the same time, there are foreign products labeled as supplements.

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Melatonin for sleep – overdose

Overdosing on melatonin can be dangerous and lead to various undesirable side effects. Melatonin is a hormone naturally produced by the body, and it helps regulate the circadian rhythm and influence sleep. It is also available as a supplement in the form of tablets, capsules, or other forms, as a sleep aid.

Doctors acknowledge that the dose of melatonin for sleep in tablets or capsules should be no more than 1 mg per day. However, in Polish pharmacies, you can find melatonin for sleep offered in tablets that contain up to 5 mg of melatonin. Using it in such a dose can lead not only to excessive drowsiness due to an overdose but may even induce hypothermia. This is because supplemented melatonin for sleep lowers a person's body temperature.

Melatonin is not a miracle sleep medication. It can be overdosed!

Melatonin, like any supplement or medication, should be used in moderation and in accordance with the advice of a specialist, preferably an endocrinologist. Using melatonin for sleep requires moderation and caution. If there is a clear need to improve sleep quality or regulate the sleep-wake cycle, then using melatonin for sleep may be justified. However, it is not a magic remedy that should be used routinely.

Before starting to use melatonin for sleep, it is always worth consulting a doctor, especially if you have any health issues, and especially if you are taking other medications. A specialist can determine the appropriate dosage and methods of use to avoid potential risks.

Every individual is different, and the tolerance level for melatonin can vary significantly. Not everyone needs large amounts of melatonin for sleep, and an excess can lead to overdosage. Overdosing on melatonin can cause various symptoms, including headaches, nausea, as well as gastrointestinal disturbances, weakness, daytime drowsiness, or confusion. In some individuals, it can also lead to a significant deterioration in sleep quality, contrary to its intended purpose. These symptoms can be not only uncomfortable but also have a negative impact on the body.

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Melatonin for sleep – hormonal system

The human hormonal system is complex and finely balanced. Changes in the concentration of one hormone, such as melatonin, can affect other interconnected hormones. Taking excessive melatonin can influence the levels of other hormones, such as cortisol or growth hormone. It also affects the sex hormones in both men and women, regardless of age.

It can disrupt the menstrual cycle by affecting the levels of follicle-stimulating hormone (FSH) and another crucial hormone, prolactin (PRL). Regular intake of melatonin as a dietary supplement can also impact the body's ability to produce melatonin naturally. This can disrupt the natural process of melatonin production by the body, which may negatively affect the natural circadian rhythm and sleep, as well as other bodily functions.

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Melatonin for sleep – when to use

Melatonin is often a dietary supplement that can be used by individuals in specific situations, and therefore, it's also subject to specific health criteria. It is by no means intended for everyone. In particular, its use should always be in accordance with a doctor's recommendations, or possibly another type of specialist with the medical knowledge and qualifications required by law.

Melatonin for sleep, when used in the appropriate doses, can be helpful for some individuals who work shifts, as well as for those with neurodegenerative diseases such as Alzheimer's disease. It is also used as part of the therapy for bipolar affective disorders (BAD). Before starting melatonin supplementation, it's essential to consult a specialist to assess individual needs and potential risks associated with using this hormone.

When used under a doctor's supervision and in the right doses, melatonin for sleep can indeed assist in treating sleep difficulties. This primarily applies to older individuals and people dealing with various medical conditions, such as multiple sclerosis (MS). It is also commonly used in blind individuals, as recent scientific studies have shown that melatonin helps them maintain an appropriate sleep-wake rhythm throughout the day.

Self-administering melatonin supplements for sleep for an extended period can exacerbate sleep disorders. An excess of melatonin in the body can cause the brain's receptors to eventually stop responding to it, which weakens its effectiveness. This applies not only to synthetic melatonin but also to endogenous melatonin, the kind produced naturally by the body. Therefore, supplementation is not recommended without clear indications. Melatonin tablets are not candies or chocolates; they are medications containing significant doses of hormones.

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Melatonin for sleep – sleep comfort

When we experience difficulty falling asleep, we don't need to risk self-administering melatonin for sleep. Often, it's sufficient to focus on sleep hygiene, which plays a significant role in our daily functioning. Following a regular sleep schedule, meaning going to bed and waking up at consistent times, can help establish a healthy sleep pattern. It's also advisable to avoid long naps during the day, especially in the afternoon or evening. You can also consider using ashwagandha, which has anti-anxiety effects and improves sleep quality while reducing stress, making it easier to relax and fall asleep.

Proper conditions in the bedroom are also essential. It's worth maintaining an optimal temperature, which should not exceed 20°C, as well as ensuring a quiet and dark environment. Of course, for a good night's sleep, you need a comfortable mattress with excellent functionality and appropriately contoured orthopedic pillows. Remember that based on American experiences and extensive sleep studies conducted as part of the design thinking process, the mattress's hardness should be around 6.5 on the American mattress hardness scale.

The Osaka Air mattress produced by us is an ideal mattress with universal properties that contribute to optimal sleep hygiene. It meets customers' needs while fulfilling all 10 basic mattress functionalities. Furthermore, like all ONSEN® products, this mattress comes with a 15-year warranty and a program that allows for a 100-day mattress return, eliminating the risk.

Before bedtime, avoid caffeine, alcohol, nicotine, and heavy meals. It's also beneficial to establish daily rituals such as reading, meditation, or a warm bath. Mindfulness can also be helpful in falling asleep; it's based on mindfulness training. All of this can help avoid taking melatonin in doses that exceed natural production, aiding in better sleep and more efficient rest. Melatonin can be a useful tool in regulating sleep and wakefulness, but its use should be justified by clear medical need and in moderation to avoid overdosing and unwanted effects.

We also encourage you to explore other articles on the best sleep and health blog, as well as the Encyclopedia of Healthy Sleep prepared by the ONSEN® team of specialists. For those who care about spine health, we recommend a set of spine exercises prepared by our physiotherapist.

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FAQ: Melatonin for sleep

Does melatonin help with sleep?

Yes, melatonin can help improve the quality of sleep. However, its effectiveness is most noticeable in older individuals whose pineal gland does not naturally produce it in the right amount. It is not recommended to use melatonin in younger individuals, as it can lead to a range of side effects.

Is melatonin addictive?

Melatonin cannot cause physical addiction. Taking it does not lead to that type of dependency. However, there is a risk of psychological dependence on melatonin, as such dependence can apply to many different substances, behaviors, and aspects of life. Additionally, the body may become tolerant to melatonin, requiring higher doses.

What are the side effects of melatonin?

Melatonin can have side effects, although manufacturers often do not mention them. The most significant of these side effects include worsening sleep disorders and potential disruption of the hormonal system. Large doses of melatonin can also lead to hypothermia.

Can you overdose on melatonin?

Yes, you can overdose on melatonin. It is a hormone that affects the entire hormonal balance of the body. Taking large doses of melatonin can lead to a decrease in body temperature and potentially induce hypothermia.

What melatonin dosage should be taken before sleep?

If you decide to use melatonin tablets, it is recommended not to take more than 1mg per day before sleep. This dose is usually sufficient to achieve a positive effect without the risk of overdose. However, remember that melatonin is primarily recommended for older individuals, and its use in younger people may not be advisable.

Contents

Melatonin for sleep – effects

Melatonin for sleep – risks

Melatonin for sleep – overdose

Melatonin for sleep – hormonal system

Melatonin for sleep – when to use

Melatonin for sleep – sleep comfort

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Comments

Paweł write:

"Melatonina może rozregulować układ hormonalny". Proszę o podanie źródła tej informacji.

Added: 6 października 2023, 22:29. Add an answer

Mateusz Nesterok write:

Melatonina jest hormonem. Wszelkie odstępstwa od fizjologicznie występujących stężeń hormonów we krwi rozpatruje się jako zaburzenia hormonalne. Z zasady hormony działają tak, że jeśli ilość jednego się zmieni, to i stężenie pozostałych (wszystkich lub części) ulega zmianom. Melatonina dużych ilościach może u niektórych wywoływać niekorzystne a wśród nich nudności, zmęczenie czy stany depresyjne. Wpływać może, między innymi, na poziom serotoniny czy dopaminy. Stąd też melatonina w nadmiarze może - ale nie zawsze musi - prowadzić do rozregulowania całego układu hormonalnego.

Added: 7 października 2023, 09:39. Add an answer

Paweł write:

To nie jest odpowiedź na moje pytanie. Proszę przeczytać je jeszcze raz - ze zrozumieniem.

Added: 10 października 2023, 12:57. Add an answer

Mateusz Nesterok write:

Obok zasad rządzących endokrynologią, jakie wyżej opisałem, źródeł jest cała masa. Na przykład na https://karger.com/nen/article/112/2/115/825344 opisuje się wpływ melatoniny na hormony płciowe, a na https://www.nature.com/articles/244230a0 przedstawia się wpływ melatoniny i serotoniny na wydzielanie somatotropiny. Natomiast na https://www.proquest.com/openview/4f1960cb2c0458ebe5870b9de2c0dcb5/1?pq-origsite=gscholar&cbl=46504 można znaleźć informacje o wpływie melatoniny na niedociśnienie nastolatków po jej przedawkowaniu. To, że układ hormonalny działa jako całość, a hormony wzajemnie wywołują wzrosty lub spadki stężeń innych hormonów, stanowi pewną biologiczną zasadę. Stąd też układ hormonalny należy zawsze traktować jako całość. Poszczególne gruczoły i hormony nie działają w oderwaniu od pozostałych.

Added: 10 października 2023, 14:55. Add an answer

Kasia write:

Biorę melatoninę od około 10 lat co noc w dawce 5 mg. Nie wiedziałam, że ma to jakieś skutki uboczne. Póki co nic złego się nie dzieje. Mam koleżankę Amerykankę, która od lat przyjmuje 10 mg co noc, podobno tam to normalna dawka. Ona również na nic się nie skarży.

Added: 28 października 2023, 00:14. Add an answer

ONSEN® Expert write:

Pozostaje się cieszyć. Wiadomo, że nie u każdego wywrze to zauważalny wpływ. Warto jednak mieć z tyłu głowy potencjalne skutki uboczne.

Added: 29 listopada 2023, 13:52. Add an answer

Bore write:

Po tygodniu brania jednej tabletki melatoniny przed snem u mnie występowało: splatanie w ciągu dnia, senność, osłabienie, zły nastój - już tego NIGDY nie zażyję. Nigdy. Po odstawieniu wrócił dobry nastrój i chęć życia.

Added: 1 lipca 2024, 09:42. Add an answer

Phoenix write:

Biorę melatonina ok 10 lat, 5mg na dobę. Wszystko się zgadza, od kiedy biorę melat. Mam migreny miesiączkowe. Innych skutków nie Zauważyłam.

Added: 26 stycznia 2024, 08:09. Add an answer

ONSEN® Expert write:

Jest więc to działanie niepożądane :)

Added: 6 lutego 2024, 12:49. Add an answer

Tomasz Wszółkowski write:

bez efektu-biorę 10mg. Mam 83lata.

Added: 20 listopada 2024, 12:56. Add an answer

jerzy write:

Melatonina to wielkie oszustwo. Po zażyciu jest bezsenność i ból głowy.

Added: 30 listopada 2024, 13:01. Add an answer

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