Melatonin Helps if You Can't Sleep

Cate Stevenson, BA

Have you been having trouble sleeping? It's a very common problem and, like most people, you may be afraid to start taking sleeping pills and other medications to deal with sleepless nights. There are the potential side effects, not the least of which is being groggy during the day, which defeats the purpose of getting a good night's sleep in the first place.

Did you know that your body produces a hormone called "melatonin" and, for a variety of reasons, you may not be getting enough? It's possible that your sleep problem may be due to this.

Melatonin is a natural hormone found in all living creatures from both the plant and animal kingdoms. In humans, it is produced in the pineal gland, but also in the eye (retina) and the gastrointestinal tract. Melatonin enters your bloodstream via the pineal gland and is also released from your retina when light is "low." This is the signal to your body that it is time to sleep. Melatonin plays a key role in regulating your circadian rhythm or your sleep/wake cycle.

Researchers have discovered that people who work at night, and whose melatonin release is blocked by bright lights, have a significantly higher incidence of cancer than day workers.

In a recent clinical trial review, melatonin was found to improve sleep quality in patients 55 and older suffering from insomnia. The clinical review also revealed no evidence of impairing cognitive and psychomotor skills or of rebound, dependence issues and no significant adverse events compared to placebo.

In a another double-blind, placebo-controlled trial, the effectiveness and safety of melatonin was investigated in insomnia patients, again aged 55 and older. A total of 1, 354 males and females aged 55-80 years were admitted to the study. One hundred and seventy-seven of these were assigned to active medication and 177 to placebo. The Scottish study consisted of a two-week, single blind, placebo run-in period followed by a three-week double blind treatment period with melatonin or placebo.

Participants received one tablet per day of melatonin, two hours before bedtime. The research team found that melatonin supplementation resulted in significant and clinically meaningful improvements in sleep quality, morning alertness, sleep onset latency and quality of life in primary insomnia patients aged 55 years and over.

So, instead of getting hooked on sleeping medicines, you might want to try melatonin. Talk to your healthcare provider to determine a suitable dosage. Remember that melatonin is completely blocked by bright lights.

Source:
1. Zisapel, N., "Controlled release melatonin (Circadin) in the treatment of insomnia in older patients: efficacy and safety in patients with history of use and non-use of hypnotic drugs," Harefuah, May 2009; 148(5): 337-41, 348.
2. Wade, A.G., et al., "Efficacy of prolonged release melatonin in insomnia patients aged 55-80 years: quality of sleep and next- day alertness outcomes," Current Medical Researtch and Opinion, Oct. 2007; 23(10): 2,597-605.