Options for the Sleepless: Utilizing the Brain's Naturally Occurring Hormone, Melatonin

Sleeplessness, especially on a recurring and regular basis, can be one of the most frustrating experiences. Sleep is one of those necessities of life, and a serious lack of sleep can lead to serious mental and physical ramifications such as a compromised immune system and hallucinations. Even going without sleep for a single night causes a noticeable change in concentration and physical capabilities. Because of this, many sleepless individuals turn to over-the-counter (OTC) sleeping pills. But even these, as well as prescription pills, can have consequences both immediate and long-term.

One short-term problem is moderate to severe drowsiness in the morning. It is generally recommended that you set aside at least eight hours for sleep, but even when this requirement on sleep time is met, the drowsing effect of the drug can usually still be felt. If you're unable to sleep eight hours, it can be extremely difficult to wake up and stay awake and alert.

In the long run, sleeping pills can prove detrimental due to their addictive properties. Many people who get in the habit of taking sleeping pills develop a dependency. In cases like this, it becomes a vicious cycle; and the individual's sleeplessness is both caused by, and remedied by, the sleeping pills. Correcting this frustrating and unhealthy habit can be just as frustrating as the initial problem. For individuals in this position, or facing sleeping problems and don't want to fall into the sleeping pill trap, there is a naturally occurring, non-narcotic sleeping solution that may just prove the best solution.

Melatonin as a Natural Sleep Aid

Melatonin is a naturally occurring hormone in the brain responsible for, among other things, regulating one's sleep-wake cycle. During the evening and nighttime hours, the brain releases high levels of melatonin, which alerts of the body that it is getting time to sleep. During the morning hours, melatonin levels once again drop initiating the waking cycle and causing an individual to get up and start their day.

Using this information, it is easy to see why melatonin has come to light as a supplement by which to aid people in getting to sleep, avoiding jet lack, and aiding in diagnosed sleep disorders. Melatonin is particularly popular with frequent travelers who know the detrimental effects of lack of sleep and the troubles of time zone differences in the sleep-wake cycle. Taking melatonin allows a traveler to quickly adapt to a new sleep-wake cycle by allowing the individual to take a dose and ease sleep on naturally to sync up with time zone difference needs.

According to the National Sleep Foundation (N.d), the dosage of melatonin one should take or that one needs to bring on sleep is unsure at the moment due to lack of FDA regulation in manufacturing melatonin. While melatonin is produced naturally in the brain, for mass production purposes, pills bought over the counter are created using melatonin extracted from cattle brains, or synthetically produced (MedlinePlus, 2010). This, and the lack of regulation, creates a difficult situation for takers of melatonin because it's hard to know what dosage is needed or what you should take. It is recommended that an individual consult their doctor before trying melatonin. If you are unable to get into a physician's office, try lower doses of melatonin (1-3mg) before delving in head first (National Sleep Foundation, N.d).

Potential Risks

Like any other substance you put in your body, long-term use and/or overuse can also pose risks to the individual taking it. The Mayo Clinic (2009) lists some side effects of melatonin as: "daytime sleepiness, dizziness, headaches, abdominal discomfort, confusion, sleepwalking, (and) nightmares." Furthermore, the Mayo Clinic (2009) recommends consulting a doctor if you're on other medication as well as taking melatonin. This is because melatonin can interact with certain medications such as birth control, anticoagulants, immunosuppressants, and diabetes medications.

Additionally, the long-term effects of melatonin use is not known. While studies have been conducted to check the effectiveness of the hormone, because of its relatively new use as a sleeping aid, medical and mental health professionals are unable to accurately determine if daily long-term use is safe.

Beneficial but not a Miracle

While melatonin promises some great results for those with sleeping problems, it does not, and cannot fix serious sleeping problems associated with psychological disorders. As mentioned earlier, the National Sleep Foundation (N.d) notes that melatonin used over an extended duration of time can actually cause problems; and that if sleeping is a serious issue, not just an occasional problem, then melatonin should only be used as advised by a doctor, and underlying issues causing the sleep disorder should be evaluated and treated.

Currently, the main uses for melatonin are for jet lag; and for shortening the time needed for an individual needed to fall asleep, even in cases of diagnosed insomnia, though individuals with chronic insomnia should be seen by a doctor (MedlinePlus, 2010). There are also a number of other uses, unrelated to sleep, but these are the main sleep issues that melatonin has been shown effective for, and that people can rely on it for.

References:

National Sleep Foundation (N.d). Melatonin and Sleep.

Mayo Clinic (2010). Melatonin Questions.

Medline Plus (2010). Melatonin.