Melatonin for Sleep: Does It Work?

Melatonin reacts to the darkness to ensure optimal drowsiness. It is one of the reasons why it is essential to stay away from electronics for at least an hour before bed. In fact, dimming the lights can also prove beneficial because light exposure at night can suppress melatonin production, making it harder for you to fall asleep.

However, if your body doesn’t produce melatonin even after maintaining all precautions, you can talk to your doctor about melatonin supplements. They increase melatonin production in the body and give you optimal sleep. But how much melatonin to take for sleep? You can usually take anywhere between 1 to 3 milligrams. But consulting your doctor is crucial here. Who is it for? Well, some people who can benefit from melatonin supplements are;

• If you are experiencing jet lag
• If you work in shifts 
• If you suffer from sleep apnea 
• Sleep issues in atopic dermatitis children
• If you are suffering from Multiple Sclerosis (MS)
• If you have delayed sleep syndrome 

Now you must be wondering how does melatonin work for night shift workers. Chances are they may suffer from a melatonin deficiency, and consuming supplements can help them out. This is only for people experiencing great difficulty sleeping. Here, ask your doctor about taking melatonin supplements. One study showed that taking melatonin supplements helped them fall asleep faster and enjoy break-free sleep. 

Melatonin in adults

Adults who have traveled through different time zones and are experiencing jet fatigue or suffer from chronic sleep disorders, such as delayed sleep-wake phase syndrome (DSWPD) may benefit from melatonin. 

People with DSWPD find it challenging to fall asleep as their circadian rhythm shifts their sleep routine by several hours. This is a serious condition as people suffering from DSWPD find it excessively difficult to go through regular life functions, such as school and work. But taking low doses of melatonin can be beneficial. 

Jet lag occurs when you travel from one timezone to another, for example, taking an intercontinental flight. Here, your body becomes confused about the local day and night. However, melatonin can come in handy if you want to reset the sleep cycle. 

Even shift workers find it extremely tough to enjoy an entire sleep cycle. However, not everyone may benefit from melatonin pills. Studies have yet to show any solid results. 

Not everyone may benefit from melatonin pills when it comes to insomnia. Some are for it, but organizations like the American Academy of Sleep Medicine (AASM) are against it due to insufficient data linking insomnia and melatonin supplements. 

You may experience side effects, such as dizziness or nausea if you take melatonin supplements. That said, some melatonin pills may work exceptionally well, despite the side effects and inconclusive results. For more, you can speak with your doctor. Melatonin dosage for adults is 1 to 3 milligrams. 

Melatonin in children

While melatonin may be beneficial to combat sleeplessness, we don’t have enough information regarding the same due to the lack of research. But a few studies point out how melatonin can be beneficial for youngsters struggling to sleep. It can make them fall asleep faster and enhance their overall sleep quantity. When it comes to melatonin dosage for kids, there are no clear guidelines. However, it is 0.5 to 1 mg. 

Melatonin can also benefit children suffering from illnesses, such as epilepsy, or neurodevelopmental issues, like Autism. But research associated with its potential side effects, the right dosage of melatonin, and more are still inconclusive. Therefore, if you think melatonin may benefit your child, you must speak with your child’s doctor first. 

But the American Academy of Pediatrics suggests short-term use of melatonin can help children develop a healthy sleep pattern. 

These were a few benefits of melatonin in both children and adults!