From: hubermanlab
Here is the article:
Melatonin is a hormone produced by the pineal gland in the brain that plays a key role in regulating sleep-wake cycles. Often referred to as the “hormone of darkness,” melatonin levels naturally rise in response to darkness, signaling to the body that it is time to prepare for sleep.
The Role of Melatonin in Sleep Regulation
Melatonin’s primary function is to convey information about the cycle of light and darkness to the brain and body, helping to initiate the process of sleep. As dusk approaches and light levels decrease, the brain releases melatonin, which communicates to the body that it’s nighttime and therefore time for rest. Interestingly, melatonin prepares the body to transition into sleep but does not directly induce the sleep state nor maintain it throughout the night [01:38:00].
Melatonin Supplementation
Typical Dosages
Most melatonin supplements available in the market come in dosages ranging from 1 milligram to as high as 10 milligrams or more. However, studies suggest that the effective dosage for improving sleep patterns might be much lower, typically around 0.1 to 0.3 milligrams. These lower doses are closer to the physiological levels of melatonin natural to the body supplementation_for_improved_sleep [01:49:41].
Effectiveness
While melatonin is widely used as a sleep aid, evidence regarding its effectiveness is not robust, particularly in healthy adults. Meta-analyses have shown that melatonin supplementation may only increase total sleep time by a few minutes (approximately 3.9 minutes on average) and improve sleep efficiency by a marginal 2.2% [01:43:04]. Its more notable role is in helping to adjust the body’s internal clock, which can be particularly useful in managing jet lag or shift work sleep disorder strategies_for_managing_sleep_in_shift_work_and_travel.
Suitable Populations
Melatonin supplementation might be more beneficial for older adults, whose natural melatonin production may be reduced due to calcification of the pineal gland. This population can experience a more notable improvement in sleep onset and maintenance when supplemented with melatonin [01:47:07].
Concerns with High Dose Melatonin
There is concern regarding the use of high-dose melatonin, as these doses far exceed the natural physiological range. Over-supplementation may have unforeseen effects, especially given melatonin’s influence on the reproductive axis and potential androgen suppression [01:51:53].
Purity and Consistency
One significant issue in the supplementation market is variability and purity. Products have been found to contain 83% less or up to 478% more melatonin than what is stated on their labels, increasing the risk of overdose impact_of_substances_on_sleep [01:52:53].
Conclusion
Melatonin plays a crucial role in signaling sleep, but its supplementation is not a guaranteed method for improving sleep quality or duration in the general healthy population. Consumers should be cautious about dosing, pay attention to product purity, and consider their individual sleep needs and contexts before using melatonin supplements supplemental_tools_for_better_sleep.