Millions are chasing sleep every night due to pandemic stress, and some have found that a pop of melatonin every night helps in getting rest for yet another work shift that waits in the morning.
It's coronasomimnia or COVID-somnia when anxiety over the pandemic, getting sick and the lack of sunlight from being cooped up at home said Dr. Michael Alexius Sarte, director of the Center for Snoring and Sleep Disorders at The Medical City.
Does melatonin work? Sarte said it's "not a magic bullet." Melatonin is not regulated by the Food and Drug Administration which explains why it’s available over the counter. It’s mostly safe, but as with all supplements, proper use is important.
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What is melatonin?
Melatonin is a hormone produced in the pineal gland linked to regulating sleep and wakefulness. The brain produces melatonin in response to light. More light means lower levels, and darkness means more melatonin.
The hormone doesn’t actually knock you out, but instead signals your body that it’s time for sleep. Those with insomnia may think of it as a solution, but Sarte said it mostly helps with circadian rhythm sleep disorders.
Natural body clock
Even without a clock, humans and other mammals can tell the time based on circadian rhythm, or the changes that occur within a 24-hour cycle.
“Without us knowing it, that's what's happening. That’s the biological clock,” Sarte said. Working with it helps keep things in order.
It’s the reason you can stay awake in the morning, or sleep as night falls. It’s also what prevents you from waking up in the middle of the night to pee or poop out of nowhere. Your body temperature, focus, and digestion are also affected by circadian rhythm.
How Melatonin works
“Sunlight in the day helps regulate melatonin to be low and then at night when it’s dark, melatonin goes out. That's when it helps you to sleep,” he explained.
Melatonin is naturally occurring in the human body and puts the body in “quiet wakefulness,” with tablets sold classified as supplements—something meant to provide ingredients that your body already knows and produces.
It’s not that you don’t have or produce it—supplements are there to provide extra in case needed. It's different for everyone.
When to take
Following circadian rhythm, it’s best to take melatonin from 9 to 12 p.m. It can take anywhere from 20 minutes to up to two hours for it to kick in. It’s different for everyone, and other facets of your lifestyle such as diet, stress levels, and environment can also dictate how melatonin works.
Your work shift also contributes to your quality of sleep.
How much is too much?
Melatonin is available in as little as 3mg to 10mg. Starting with a smaller dosage is safer: “Between three to five milligrams, because you're supposed to take it at a small dose just to help you with your own natural melatonin,” Sarte said.
According to Sarte, people suffering from jet lag often take it for a period of two to four weeks to help the body adapt to a new clock.
Since melatonin is readily available and doesn’t require a prescription, you can buy your dosage of choice without much problem. If you’re confused or feel you have a bigger sleeping problem, it won’t hurt to seek the help of a sleep specialist.
“Take it as needed, not as maintenance,” he said. If it doesn’t work anymore or it works too well, you’ve got a problem.
What’s the worst that could happen?
In Sarte’s more than 20 years with the Center for Snoring and Sleep Disorders, he has yet to encounter a patient who got hospitalized or passed away due to overdosing on melatonin. Still, too much of it can be harmful.
Sarte said melatonin may lose its effect over time and “you can have a condition also known as rebounding insomnia,” which is a condition that makes it harder for people to sleep once they abruptly stop taking supplements or pills that aid with sleep.
“You can have headaches. You can feel nauseated, you can feel drowsy. It can affect your blood pressure and your heart rate. It can cause some tremors. It can also have an effect on your blood sugar or glucose,” Sarte said.
Too much and you can end up falling asleep during a drive, a shift, or a class.
“It's so easy to take over the counter. There's no regulations kasi so they just take it and take more and more and more,” he added. If the problem persists, it’s time to seek the help of a professional.
Even if you don’t take melatonin, once lack of sleep begins to affect other aspects of your life, contact a sleep specialist immediately.
Things to watch out for
Before buying melatonin, check in with a sleep specialist so you can pinpoint your concerns and find solutions. If melatonin is the answer, tread carefully.
Since it’s commercially available, one can be quick to grab a bottle of melatonin just to get some rest. Sarte warned that consumers should be more vigilant, as some manufacturers or brands may mix melatonin with other components.
Check the back of the bottle for a list of ingredients. Pure melatonin should be the only component present. Other herbal ingredients should be avoided.
The supplement comes in tablet form, and occasionally smaller dosages as flavored chewables. Sarte said the supplement can also come in capsule form.
Purchase the supplement from established brands, drug stores, or pharmacies.
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