Melatonin And Sleep

Article Highlights: - Melatonin is released from the pineal gland when it is dark - Use of artificial light at night negatively impacts melatonin release - Light can depress melatonin signaling and contribute to sleep disorders - Supplemental melatonin may help to restore some of the melatonin signaling lost by exposure to artificial light at night - Melatonin supplementation is exceedingly safe, even at very high doses - Melatonin is a hormone, powerful antioxidant and analgesic

Melatonin has long been known to be the hormone of darkness. It exhibits a strong cyclic pattern, only being released into the blood stream when darkness is present. Over the last century as humans have continued to implement artificial lights into homes and businesses, melatonin synthesis and release has been significantly affected. So can supplemental melatonin help make up for the deficit created by our modern lifestyle?

Light, particularly in the blue/green spectrum is particularly damaging to nocturnal melatonin release. Unfortunately, the blue/green spectrum is precisely what is emitted from all electronic devices and modern light globes. Light is the primary signal that choreographs the release and suppression of melatonin. When it’s day, bright light will communicate to the brain to stop releasing melatonin; but when it’s night time, darkness will promote the release of melatonin from the pineal gland. Unfortunately, very few people now experience actual darkness once the sun has set. This can cause subsequent hormonal disruptions that negatively impact sleep. Production of melatonin also diminishes precipitously after the age of 40, leaving many older individuals with chronically low levels of circulating melatonin at night. As a result, melatonin supplements have since become popular as a way to artificially raise the levels of this hormone at night.

Unlike other sleep drugs, melatonin supplementation does not force sleep artificially; rather, it promotes sleep via its influence on circadian rhythms. As there is no way for your internal organs to sense visible light and organise their functions accordingly, they rely on the melatonin signal from the pineal gland instead. This signal helps all organ systems in your body to prioritise rest and repair from the day. While it may seem simple, the efficacy of melatonin for conditions such as delayed sleep onset disorder is variable. Not everyone responds to supplemental melatonin the same, with some people benefitting substantially, but some feeling little to no effects. Typical doses of melatonin range from 0.3mg to 3mg before bed, however some trials have used up to 100mg per night safely. Timing the dose is highly individual, with some feeling effects quickly, whereas others can take hours to experience a physiologic effect. It is also important to consider quality of supplemental melatonin as there is little to no regulation surrounding these over the counter supplements. Some studies have found up to a 10-fold difference in the content of melatonin when compared to what was advertised on the bottle.

As with any supplement, it is important to consider the possible side-effects. While melatonin has a relatively unparalleled safety profile, some people do experience very intense dreams and if the individual doesn’t experience enough bright light in the morning, they may experience what is colloquially know as a “melatonin hangover”, where it can be very difficult to wake up. This can be remedied by early morning bright light exposure.

Melatonin is not just a hormone that has substantial impacts on sleep quality and duration, it is also a very powerful antioxidant and analgesic. Melatonin has roughly 11 times the antioxidant power of Vitamin C. It has been shown to reduce pain and slow aspects of aging, making it a highly versatile and vital compound for regulating human health.

While supplemental melatonin is a cheap and natural way to support sleep and health, it does not always help to improve metrics of sleep satisfaction. If you suspect that either you or your partner may have sleep disordered breathing, consult your family doctor and/or a Respiratory/Sleep specialist. If clinically necessary, they may recommend having a sleep study, where electrodes are attached to your body to monitor your sleep. Sleep studies can determine the presence of a sleep disorder, its severity, and provide guidance regarding treatment options. The most common treatments for obstructive sleep apnoea include CPAP treatment, Mandibular Advancement Splints (MAS), positional sleep devices and weight loss. If left untreated, obstructive sleep apnoea can increase one’s risk of cardiovascular disease, stroke, hypertension and depression.

Sove CPAP Clinic is a leading, independent and comprehensive provider of Respiratory & Sleep Disorder services with a network of clinics nationwide. We have a comprehensive team of Respiratory & Sleep Physicians and CPAP Consultants and provide eligible patients with access to bulk billed sleep studies, Respiratory/Sleep specialist consultations and sleep apnoea treatment services.* Speak with your doctor or contact Sove CPAP Clinic on 1300 76 29 39 or email info@thecpapclinic.com.au * Medicare criteria apply