Melatonin is a natural hormone produced by the pineal gland in the brain. It helps our body synchronise its circadian rhythm (the internal body clock) with the day-night cycle. Melatonin is released in response to darkness, or in the evening, to let our body know when to prepare for sleep.
Regulation of sleep:
The main bulk of research into melatonin has shown to help sleep disorders, with benefits including reduced sleep latency (time it takes to fall asleep) and increased total sleep time resulting in an overall greater sleep efficiency.
This can be particularly helpful for people with sleep disturbances, jet lag or shift-related work.
It has also shown to have antioxidant properties, defending the body against free radicals.
Protocol:
- It is recommended that you consult a healthcare professional before taking melatonin.
- Dosage: It’s advised to start with a lower dosage, often around 0.3-1mg, and gradually increase if you don’t find a great aid. Higher doses often won’t increase effectiveness but instead just make you drowsy the next day. It is not advised to go above 5mg without medical supervision.In the case of jet lag, the dosage is slightly higher ranging from 0.5mg to 5mg.
Taking melatonin for more than 2 months at a time could perhaps reduce the effectiveness and even stunt the endogenous production of melatonin causing a dependence on the supplement.
- Timing: Take it 30-60 minutes before going to bed.
- Maintain your bedtime routine: It’s important to not replace an effective routine with melatonin, but to continue things like, no screen time/no bright lights/ or stimulating activities.
Application into (athletic) life:
- The most obvious is recovery: with improved sleep comes improved recovery. By promoting efficient, restful sleep you are enhancing muscle repair and the solidification of new skills.
- Athletes may find themselves travelling for competitions and this may be a good time to use that melatonin. A time difference or disrupted day may offset your circadian rhythm.
- Antioxidant protection: intense exercise can cause oxidative stress on the body, releasing free radicals which can impede repair. Melatonin can help combat this and reduce overall muscle fatigue.
| Risks and considerations: Daytime drowsiness: appropriate dosages and timings can prevent this. Drug Interactions: melatonin can interfere with certain medications such as blood thinners, antidepressants and immunosuppressants. If you take these, consult a healthcare professional before using melatonin. Special populations: Pregnant or breastfeeding women, individuals with autoimmune disorders and children should take precaution when taking melatonin. |