Melatonin

Beschrijving

Melatonin is a hormone naturally produced by the pineal gland in the brain, primarily in response to darkness, that signals the body to prepare for sleep by regulating circadian rhythms. As a dietary supplement, synthetic Melatonin is widely available over-the-counter in various forms (tablets, capsules, gummies, sublingual drops, timed-release) and dosages (typically 0.5 mg to 10 mg, with 1–5 mg most common for adults) to support healthy sleep onset and maintenance. It is particularly effective for reducing sleep latency (time to fall asleep), improving sleep efficiency, and helping reset disrupted circadian rhythms in conditions such as jet lag, shift work sleep disorder, delayed sleep phase syndrome, and occasional insomnia due to stress, travel, or irregular schedules. Clinical studies and meta-analyses show Melatonin can shorten sleep onset by 5–15 minutes on average, increase total sleep time modestly, and enhance subjective sleep quality without the dependency, tolerance, or morning grogginess often associated with prescription sleep medications. Timed-release formulations provide sustained release to help maintain sleep throughout the night, while lower doses (0.3–1 mg) often mimic physiological levels more closely and may be sufficient for many users. Melatonin is generally well-tolerated with common side effects limited to mild daytime drowsiness, headache, dizziness, nausea, or vivid dreams; these are usually dose-dependent and resolve quickly. It is considered safe for short-term use in most healthy adults, though long-term safety data is more limited—consult a healthcare provider before regular use, especially in children, pregnant or breastfeeding women, individuals with autoimmune conditions, depression, epilepsy, or those taking medications (e.g., blood thinners, immunosuppressants, or diabetes drugs) due to potential interactions. Melatonin is not a sedative and works best when taken 30–120 minutes before desired bedtime in a dark, calm environment, combined with good sleep hygiene practices (consistent schedule, limited screen time, relaxing routine). While highly effective for circadian-related sleep issues, it is less potent for severe chronic insomnia, where cognitive behavioral therapy for insomnia (CBT-I) or medical evaluation is recommended. Always choose high-quality, third-party tested supplements to ensure purity and accurate dosing. Consult a healthcare professional to determine the right dose and timing for your needs, rule out underlying sleep disorders, and ensure Melatonin is appropriate for your health profile.