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Melatonin to the rescue for your sleep

By Land Art

Melatonin to the rescue for your sleep

by Nicolas Martineau B.Sc.

Few people have never heard of melatonin. This hormone, naturally produced by our body, is responsible for several functions, including inducing sleep. In fact, more than one-third of people suffer from sleep disorders or poor-quality sleep. It’s therefore a very common issue, and people are constantly searching for solutions.

According to a recent survey, melatonin use has been steadily increasing to improve sleep. As shown in the table below from a published study, its use increased by 450% over 20 years in the United States! Another observed trend is that people tend to choose higher doses (more than 5 mg per day). Since this is a relatively recent phenomenon, should there be health concerns? What is the proper dosage? Is it safe to take? These are the questions we will address in this article.

Trends in Use of Melatonin Supplements Among US Adults, 1999-2018

JAMA. 2022 Feb 1;327(5):483-485. doi: 10.1001/jama.2021.23652.

How does Melatonin work?

Researchers still have much to learn about melatonin. Produced by the pineal gland, located in the center of the brain, melatonin production decreases with light exposure and increases in darkness. This small, pea-sized gland plays a crucial role in what is known as the circadian rhythm—a biological rhythm that follows an approximately 24-hour cycle and regulates physiological processes such as sleep and eating.

rythme circadien

Melatonin is therefore involved in this biological clock and helps induce sleep. Since the pineal gland receives information about light exposure through the eyes, individuals who are blind and cannot detect light often have irregular melatonin cycles, leading to disrupted circadian rhythms.

 

Are melatonin supplement are trully effective?

Supported by 97 published studies, Health Canada confirms that melatonin supplementation helps:

  • Increase total sleep duration

  • Prevent and/or reduce the effects of jet lag

  • Reduce the time needed to fall asleep

  • Restore the sleep-wake cycle

People experiencing jet lag, shift workers, hospitalized individuals, and those suffering from chronic pain may greatly benefit from melatonin use.

Because melatonin supplements are regulated by Health Canada, the quality available on store shelves is more reliable than in some other countries. Health Canada requires that these supplements be tested before approval for sale and throughout their shelf life to ensure quality and accurate dosage.

Are Melatonin supplements safe?

Although available over the counter in Canada, melatonin supplements should not be considered harmless. Even though they are not habit-forming, it is important to follow label directions and consult a healthcare professional if you have questions.

Depending on individual sensitivity and dosage, possible side effects may include dizziness, nausea, and headaches. As with most supplements, pregnant or breastfeeding women should not take melatonin without consulting a healthcare professional, since melatonin naturally crosses the placenta and may pass into breast milk. Furthermore, studies in young children are still limited.

What is the recommended dosage?

In general, a safe melatonin dosage depends on age, weight, and personal sensitivity. Supported by 59 cited studies and 38 additional reviewed studies, Health Canada recommends a dosage ranging from 0.1 mg to 10 mg per day for adults.

In practice, a dose of 1 mg to 5 mg is effective for most people. Some individuals who are less sensitive may require higher doses. Melatonin should be taken approximately 30 minutes before bedtime.

Like collagen production, studies show that our bodies produce less melatonin as we age. People in their 90s may produce up to 80% less melatonin. One possible explanation is calcification of the pineal gland. As a result, the sleep-wake cycle is often disrupted in older adults, who may also be more sensitive to supplementation. Researchers therefore recommend starting with lower doses (1 mg).

Precaution to consider

Although our body naturally produces melatonin, supplementation should be approached with caution. Melatonin may interact with certain medications, including:

  • Anticoagulants and antiplatelet drugs

  • Anticonvulsants

  • Contraceptives

  • Certain diabetes medications

  • Immunosuppressants

  • Sleeping pills

If you are pregnant or breastfeeding, melatonin should not be taken without consulting a healthcare professional.

Habits that influence sleep quality

Melatonin levels are not the only factor affecting sleep. Several simple lifestyle habits can promote falling asleep and improving sleep quality:

  • Maintain a routine: go to bed and wake up at the same time every day—even on weekends.

  • Avoid screens (TV, tablets, smartphones) at least one hour before bedtime, as they emit blue light.

  • Avoid caffeine and nicotine at least four hours before bedtime.

  • Avoid alcohol at least four hours before bedtime, as it reduces sleep quality.

  • Engage in physical activity during the day (even as little as 10 minutes!).

What about sleeping pills?

Largement prescrits, les somnifères sont très efficaces, mais ils comportent de très nombreux désavantages. De manière générale, selon une étude publiée en 2012, on peut aisément dire que les 3 somnifères les plus populaires sont aussi dangereux que la cigarette! En fait, l’étude démontre qu’ils augmentent par 4.6 fois les risques de mort chez ceux et celles qui en prennent. Leurs prescriptions doivent être faites avec beaucoup de précautions.  En plus de tous leurs effets néfastes sur la santé, les somnifères créent de l’accoutumance, c’est-à-dire que la prise régulière d’un somnifère entraîne une tolérance, donc les doses doivent être augmentées régulièrement pour obtenir le même effet. Comme si ce n’était pas tout, les somnifères causent également une forte dépendance et celle-ci est très difficile à combattre naturellement. On peut conclure qu’il faudrait éviter à tout prix d’en prendre et donc d’essayer toutes les autres options qui existent avant dans prendre sous prescription.

Une mélatonine extra forte disponible chez Land Art!

Liquid offers faster results than tablets or capsules, Land Art offers a more concentrated liquid melatonin. Sugar-free, gluten-free, and non-GMO—just like our 3 mg/mL formula—Land Art’s 10 mg Melatonin helps you fall asleep faster and stay asleep longer.

It is therefore ideal for those who need a higher dose and are looking for quicker results. Easy to measure thanks to its graduated dropper, each pipette provides 5 mg per mL. Land Art liquid melatonin is the only one that is completely sugar-free, so it won’t cause cavities in your beautiful teeth.

Mélatonine 10 mg

 

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