Melatonin, a hormone that triggers the body to sleep and wake, is produced in the brain by the pineal gland. The hormone’s synthesis and release is stimulated by darkness and suppressed by light, so its concentration is highest prior to bedtime. In addition to regulating a sleep schedule, melatonin can help control the cyclical rhythm of eating and the duration and hormones associated with a woman’s menstrual cycle.

Melatonin is found naturally in the body, but it can also be purchased and consumed as a supplement. There are two varieties of over-the-counter (OTC) melatonin available: manmade and animal-derived. When used as a medicine, lab-produced synthetic melatonin pill supplements are preferred over melatonin that is extracted from a cow’s pineal glands. Animal melatonin, also known as bovine melatonin, may be contaminated with viruses, proteins, or illnesses that infect animal tissue and can cause an allergic reaction. Manmade melatonin does not carry that risk.

Melatonin is produced and taken orally as a capsule, tablet, or liquid that is placed under the tongue or inside the cheeks for quick, direct absorption. Because melatonin is classified and sold as a dietary supplement, the U.S. Food and Drug Administration (FDA) has no regulatory authority to test or monitor its safety and effectiveness.

If you suffer from insomnia, taking melatonin supplements may help you fall asleep faster, sleep more soundly, and wake up feeling refreshed and well rested. Although melatonin supplements are available without a prescription, they should only be used under a doctor’s care as they can interfere with other prescription medications and produce side effects such as drowsiness, breathing difficulties, hives, and an upset stomach.

Causes

There are several causes of RLS:

• Iron deficiency – Decreased iron and ferritin levels have been associated with restless leg syndrome

 

• Nerve damage - Injury to the legs or arms may cause or worsen the effects of RLS

 

• Side effects of medicines - Antidepressants, anti-nausea, anti-psychotics, antihistamines, and calcium channel blockers can all cause RLS. However, RLS symptoms lessen or go away once someone stops taking these medicines

 

• Heredity - RLS runs in families; 60 percent of people with RLS also have a family member with the condition

Melatonin treatment may cause side effects such as headache, disorientation, daytime drowsiness, stomach discomfort, depression, diminished sex drive, vivid dreams, nightmares, irritability, a heightened risk of seizures, and sleepwalking. Taking melatonin may also decrease the effectiveness of statins (a cholesterol-lowering medication), increase the risk of developmental disorders in unborn or breast-feeding children, and affect ovulation.

Melatonin can negatively impact the heart by decreasing the effectiveness of blood pressure medications and by causing a drop in blood pressure. Because it can contribute to an increase in cholesterol levels, patients with a higher risk of cardiovascular disease, atherosclerosis, and high cholesterol should consult their doctor before taking melatonin.

Individuals with diabetes, hypoglycemia, and those using herbs and supplements that affect blood sugar should also be cautious when using melatonin as it can increase blood sugar levels. Insulin-dependent diabetics have reported higher blood sugar levels when using melatonin, so those who use the hormones in conjunction with medication for diabetes may need to adjust their dosage.

Researchers warn of using melatonin on children with ordinary sleep problems because there is no data available for its long-term use and impact. Melatonin should be strictly regulated in children as it may interfere with puberty and reproductive cycles in adolescents.

Tips for a Good Night’s Sleep

• Avoid alcohol, tobacco, decongestants, and stimulants such as coffee, tea, chocolate, and caffeinated soda before bedtime.

 

• Reduce anxiety and stress by practicing stress-relieving techniques such as deep breathing, yoga, tai chi, and meditation. Set aside a brief period to contemplate daily concerns, or keep a log of issues that seem important. Once those issues are written down your stress may be reduced, enabling a more restful, relaxed sleep.

 

• Drinking a glass of warm milk or eating a light snack one or two hours prior to bedtime could help you fall asleep, provided you avoid foods that are too spicy or heavy, or ones that are high in sugars, proteins, and fats.

 

• Avoid taking a nap in the afternoon if you are having trouble sleeping at night.

Trouble sleeping will affect your mood and work productivity. A lack of sleep causes lethargy and increases the risk of vehicle accidents caused by slow reaction times. Using melatonin may reduce insomnia by inducing drowsiness that can help you get to sleep, stay asleep, and wake up feeling refreshed. Remember to consult a physician before adding any supplement to your medication routine.