What you need to know about melatonin

Melatonin is a hormone produced naturally in the body, particularly in the pineal gland in the brain, but is also found in the eyes, bone marrow and gut. It plays an important role in regulating sleep and wakefulness (1).

Melatonin and the circadian rhythm

Melatonin acts as a kind of regulator that signals the body about the time of day and helps regulate the circadian rhythm, or circadian rhythm as it is also known. When the circadian rhythm is disrupted, e.g. due to jet lag, shift work or other factors, you may experience sleep problems.

The circadian rhythm, or circadian rhythm, is the body's internal clock that controls a number of biological processes and functions, such as sleep/wakefulness, but also hormone production and body temperature.

Melatonin plays a key role here. The production of melatonin usually increases in the evening when it starts to get dark. The increased melatonin production then signals to the body that it is time to relax and sleep. Similarly, melatonin production is suppressed when the eyes perceive natural light, especially blue light, in the morning. This causes people to wake up (1).

Beneficial effects of melatonin

Melatonin has many beneficial effects, including:

• Improves sleep quality: Melatonin has been shown to be effective in improving sleep quality and helping to regulate the sleep-wake cycle. This can be particularly useful for people suffering from sleep problems such as insomnia or jet lag (1).

• Reduces jet lag: Melatonin has been shown to be helpful in reducing the effects of jet lag in travelers crossing multiple time zones. By taking melatonin at the right time, it can help to adjust the internal clock more quickly and easily to the new time zone (2).

• Antioxidant protection: Melatonin acts as a potent antioxidant, especially for the mitochondria - the powerhouse of the cell. It helps protect cells from damage caused by free radicals and oxidative stress, and this can help prevent or reduce the risk of a range of diseases and ageing-related conditions (3).

• Immune support: Melatonin has been shown to have an immunomodulatory effect and can help strengthen the immune system. It can promote a healthy immune response and protect the body against infections and diseases (4).

Factors that affect melatonin production

Several factors can affect melatonin production in the body. Some of these factors include:

• Age: The production of melatonin usually declines with age, which can lead to sleep problems in older adults (5).

• Jet lag and shift work: Changes in sleep habits due to traveling across multiple time zones (jet lag) or shift work that changes the circadian rhythm can disrupt melatonin production (2).

• Light conditions: Overexposure to light in the evening, especially blue light from screens such as cell phones and computers, can inhibit the production of melatonin and disrupt sleep patterns (6).

• Sleep disorders: People who suffer from sleep disorders such as insomnia or sleep disorders such as sleep apnea may have reduced melatonin production (1).

• Certain medical conditions: Conditions such as depression, anxiety, and neurological disorders can affect melatonin production. So can certain medications (7).

• Diet and lifestyle: Some dietary and lifestyle factors can also affect melatonin production, such as alcohol, caffeine and nicotine (8).

Fortunately, if the body's own melatonin production is impaired, it can be supplemented with dietary supplements.

Using melatonin supplements for better sleep

There are several different types of melatonin supplements: drops, sprays, tablets, capsules and gummies. The melatonin compound can be absorbed immediately or released gradually over several hours, as in SHIFT Melatonin. Melatonin can also be combined with other ingredients, such as the calming herbs ashwagandha and passionflower in SHIFT Sleep spray.

However, when using melatonin as a dietary supplement for better sleep, there are a few things to consider:

• Start with a low dose: It is recommended to start with a low dose of melatonin and gradually increase as needed. This makes it possible to find the lowest effective dose to achieve the desired effect.

• Timing: Melatonin should normally be taken approximately 30 minutes to an hour before the desired sleep time, but there may be some variation between different supplements. This gives the body time to absorb and respond to the supplement, mimicking the body's natural production and secretion of melatonin.

• Avoid overdosing: It's important not to take too much melatonin, as overdosing can lead to unwanted side effects, such as sleepiness and tiredness the next day. Sticking to the minimum effective dose is important to avoid this.

• Individual response: The response to melatonin can vary from person to person. Some people may experience positive effects with a low dose, while others may need a higher dose to achieve the desired effect. It is therefore important to adjust the dose based on individual needs and response.

Safety and dose

Short-term use of melatonin is safe. The same applies to long-term use as long as the dose is relatively low, i.e. 5-6 mg or less daily (9).

It is often recommended to start with a dose of around 0.5 to 1 mg of melatonin. For some, this may be sufficient to improve sleep quality, while others need a higher dose to get the desired effect. It's important to experiment and adjust the dose gradually upwards as needed. Everyone is different.

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5405617/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4273450/
3. https://pubmed.ncbi.nlm.nih.gov/29495303/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325257/
5. https://pubmed.ncbi.nlm.nih.gov/15582288/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/
7. https://pubmed.ncbi.nlm.nih.gov/22629173/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402070/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10053496/