Melatonin is a natural hormone that regulates your sleep–wake cycle (circadian rhythm) and helps signal your body when it’s time to sleep.
A hormone produced by the pineal gland in the brain. As it regulates sleep, Melatonin is often called the “sleep hormone.”
Its levels rise in the evening when it gets dark, making you feel sleepy, and then drop in the morning, helping you wake up and stay alert.
Benefits of Melatonin for Your Health
1. Improves Sleep Quality
Helps regulate sleep patterns and promotes restful sleep. Melatonin may promote better sleep according to several research studies. [1]
2. Improves Eye Health
Antioxidants included in melatonin can help protect cells and maintain the health of your eyes.
However, nothing is known about the effects of long-term melatonin supplementation on eye health, and further human studies are required.
3. Aids in alleviating GERD Symptoms
According to a 2019 study: Heartburn, nausea, and belching are symptoms of gastroesophageal reflux disease (GERD), a disorder brought on by the backflow of stomach acid into the esophagus. It has been demonstrated that melatonin inhibits stomach acid output. Additionally, it reduces the synthesis of nitric oxide, a substance that permits stomach acid to pass through the esophagus by relaxing the lower esophageal sphincter.
Melatonin may therefore be used to treat GERD and heartburn according to a study. (2)
4. Supports Mental Well-being
May reduce stress and promote relaxation. It might also reduce seasonal depression called Seasonal Affective Disorder (SAD). Some research studies show benefits, but others show no effect. Hence, further research is required as evidence is limited and inconclusive. (3)
Other Significant Benefits
- Helps with Jet Lag : Adjusts the body clock when traveling across time zones.
- Posseses Antioxidant Properties: May help in protecting your body from the damage caused by free radicals. (4)
Natural Sources of Melatonin (Food-Based)
Some foods naturally contain small amounts of melatonin and can support better sleep:
- Cherries (especially tart cherries)
- Grapes
- Tomatoes
- Corn
- Pistachios
- Almonds
- Rice and oats
Including these in your diet can slightly boost melatonin levels in a natural way.
Natural Supplements That Support Melatonin
Apart from direct melatonin tablets, there are natural supplements that help your body produce or use melatonin more effectively:
- Valerian Root
Remedial herb known to improve sleep quality and its calming effects.
- Chamomile
Commonly consumed as tea, it helps relax the mind and body before sleep.
- Ashwagandha
An adaptogenic herb that reduces stress and indirectly supports better sleep.
- Magnesium
A mineral that helps relax muscles and calm the nervous system, making it easier to fall asleep.
- L-Theanine
It is an amino acid which can promote relaxation without causing drowsiness.It is primarily found in tea leaves.
Melatonin Supplements and Dosage
Melatonin is also available in supplement form such as tablets, capsules, gummies and liquids. These are commonly used by people who struggle with sleep issues like insomnia or irregular sleep patterns.
- 0.5–10 mg of melatonin can be taken daily.
- To determine what works for you, you could also want to start with a lesser dose and raise it as necessary.
- For best results, try taking melatonin half an hour before bed if you’re using it to enhance the quality of your sleep.
- You should take it two to three hours before bed if you’re using it to adjust your circadian rhythm and create a more regular sleep routine.
- They are generally considered non-habit forming and safer than many prescription sleep medications when used correctly.
To prevent side effects, it’s better to follow the recommended amount on the package because not all melatonin supplements are created equal.
Who Can Benefit from Melatonin?
- People with insomnia
- Shift workers
- Travelers experiencing jet lag
- Older adults
- Individuals with stress or anxiety
The Bottom Line
Melatonin is essential for maintaining a healthy sleep cycle. While the body produces it naturally, supplements and natural remedies can help when sleep patterns are disturbed. Melatonin and healthy habits can improve your sleep quality in a balanced and effective way. Although it is usually regarded as safe and has few side-effects, it is usually not recommended for children.
It is always advisable to consult a doctor before starting any supplements.
Image Credits
References
(1) National Library of Medicine: Melatonin
(2) PubMed Central : Melatonin for the treatment of gastroesophageal reflux disease; protocol for a systematic review and meta-analysis
(3) National Library of Medicine: Long-term Effects of Melatonin on individuals with depressive, anxiety,or bipolar disorder :a scoping review
(4) PubMed: Melatonin as an antioxidant: under promises but over delivers
(5) Pubmed Central: Melatonin and Depression: A Translational Perspective from Animal Models to Clinical Studies
(6) Cleveland Cinic: How does Melatonin work?
(7) National Institutes of Health: Melatonin
(8) National Library of Medicine: The Therapeutic Effect of Exogenous Melatonin on Depressive Symptoms: AA systematic Review and Meta-Analysis
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