Melatonin and Sleep: All you need to know

1. What is melatonin?

Melatonin, a naturally produced hormone, regulates your body & sleep-wake cycle (circadian rhythm). Your brain produces melatonin and your body releases it about one to three hours before bedtime. Melatonin production increases in response to darkness. Melatonin level is at its peak between 2 am and 4 am and is at the lowest when you wake up.

Mostly, melatonin production is naturally regulated by your body. However, sedentary lifestyle, dietary habits, etc. may influence their levels, making it important for you to include melatonin supplements in your diet. Melatonin supplements, like sleep gummies, supply the extra melatonin that can help you to fall asleep.

 

2. How to bridge the melatonin deficiency?

2.1 Natural ways to improve melatonin production

While consuming melatonin-rich foods or melatonin supplement is an option, but simple changes to daily routine may help to naturally increase the melatonin production. 

• Sunlight: Exposure to early morning sunlight may make you more alert during the day, triggering your body to produce night-time melatonin earlier, so you may feel sleepy earlier at night. Sunlight has additional benefits like increasing serotonin and vitamin D. 
• Sleep in a dark room: Melatonin production can be hampered by too much or even dim light at night. Too much light at night may reduce the time frame for which your melatonin levels remain elevated, making it harder to fall or stay asleep. Hence, try to keep the room as dark as possible.
• Reduce screen time: Lower melatonin level and poor sleep quality has been associated with screen time from computers, smartphones, tablets and TV. The screens emit blue light that can disrupt the circadian rhythm, making it difficult to fall or stay asleep.
  

 

2.2 Melatonin-rich foods

Melatonin deficiency can often be addressed naturally by including melatonin-rich and sleep-supportive foods in your daily meal. Foods that may increase melatonin include:

• Eggs: Eggs, the richest animal protein sources of melatonin, are high in vitamin D, that plays a role in sleep regulation.
• Fatty Fish: Fatty fish like salmon and tuna are melatonin-rich foods. They’re also high in vitamin B6, omega 3 fatty acid, magnesium, and vitamin D, all of which are critical to regulate serotonin production for healthy sleep.
• Milk: Milk, especially cow’s milk, contains both melatonin and tryptophan, helping you to fall asleep easily. Milk is a good source of dietary melatonin and a common sleep remedy in many cultures.
• Rice: The carbohydrate, melatonin and tryptophan content of rice is actually conducive to sleep.
  
• Nuts: Pistachios are an excellent source of melatonin, fiber, omega 3 fatty acids and vitamin B6, which in turn converts tryptophan into melatonin. Nuts like cashews and almonds also contain melatonin.
  
• Oats: A bowl of oats can be good for your sleep as oats are rich in carbohydrates, melatonin and tryptophan
  
• Mushrooms: All kinds of mushrooms are rich in melatonin, tryptophan, protein, fiber, and antioxidants.
• Corn: Corn, a melatonin-rich food, is high in vitamin C, antioxidants, magnesium, and fiber. It also contains tryptophan, supporting the sleep process.
• Bananas: Bananas are rich in melatonin, tryptophan, vitamin B6 and magnesium, making them great for producing serotonin and supporting sleep.
• Grapes: Grapes and its products, like wine and grape juice, are high in antioxidants and contain melatonin, play a critical role in sleep process.
• Tart Cherries: Tart Cherries are high in melatonin and rich in anti-inflammatory compounds that can help keep you healthy. Tart cherry juice is known to improve insomnia by increasing sleep time.
• Goji Berries: Goji berries, native to China, are considered a superfood and are a powerful source of natural melatonin, antioxidants, protein, and fiber. They may help in calming your mind by reducing depression and anxious behavior, thus in turn helping you drift more easily.
  

 

2.3 Foods to Avoid Before Bed

Some foods promote healthy sleeping and some can ruin your sleep without you even realizing it. Therefore, for quality night’s sleep, below is the list of foods that you can avoid.

• Caffeine: Coffee, tea and even carbonated drinks contain caffeine, that can disrupt your sleep. It can remain in your system for many hours, leading to gas and bloating, affecting your ability and quality of sleep.
• Alcohol: Alcohol can disrupt your sleep cycle by initially making you drowsy, but later causing fragmented and less restorative sleep. For a good quality sleep, you should limit alcohol intake, in the hours leading up to bedtime.
• Spicy Foods: Spicy foods are acidic in nature and can trigger acid reflux, causing gastrointestinal discomfort, heartburn and indigestion. All these together can make it difficult to relax and fall asleep comfortably.
• High-Fat Foods: High-fat foods, such as greasy or fried items, can be difficult to digest as they contain refined carbs which can slow your digestion and cause inflammation. High-Fat foods can also trigger acid reflux, leading to disrupted sleep.
• Sugary Snacks: Sugar snacks like candies, chocolates and desserts, contain high sugar and caffeine. This can then lead to energy spikes, making it difficult to fall and then stay asleep.
• Tomatoes: Tomatoes, while contain many vitamins and minerals, are highly acidic and consuming them close to bedtime can cause heartburn.
• Citrus Fruits: Citrus fruits, like oranges and grapefruits are natural diuretic and acidic, which can cause heartburn or acid reflux.
• High-Protein Foods: As compared to carbohydrates, proteins take longer to digest and consuming it late at night can make it challenging to fall asleep.

 

2.4 Melatonin Supplements (Sleep Gummies)

Opting a melatonin supplement to fix your sleep problem should be done only if lifestyle changes and consuming melatonin-rich foods has not worked out. While melatonin supplements, when consumed in the correct dosage at the right time, may help you fall asleep more quickly, they are however neither a sedative nor an instant fix for your sleep problems.
Melatonin supplements (sleep gummies) are usually recommended by experts in scenarios where your sleep is likely to be disturbed such as jet lag, insomnia, anxiety ahead of major event like surgery or for professionals working in shift. Even then, it is a possibility that melatonin supplements may interact with some medicines that you are on. Hence, it is advisable to consult your healthcare professional before consuming melatonin supplements.

 

3. Difference between Melatonin sleep gummies and Magnesium Supplements

Magnesium and melatonin are both popular options for supporting better sleep, but they work in very different ways. Melatonin regulates the body’s internal clock, which makes it especially useful for issues related to circadian rhythm, such as jet lag. Magnesium enhances overall sleep quality by easing anxiety, reducing night-time awakenings, and  promoting relaxation. It may also indirectly support melatonin production by enhancing the activity of enzymes involved in its formation. Although both can aid sleep, they function through distinct biological pathways. Magnesium helps to relax, which may improve sleep. Melatonin helps adjust the body's internal clock. Deciding between melatonin and magnesium supplements depend on specific requirement.

 

4. Do melatonin supplements (sleep gummies) really work?

If you are having disrupted/troubled sleep, you may benefit from increasing your melatonin production. Since melatonin production decreases with age, it is advisable to boost its production naturally or with the help of melatonin supplements. Some neurological condition like Parkinson’s or Alzheimer’s and chronic health conditions like heart disease or type 2 diabetes are associated with melatonin levels. Melatonin supplements like sleep gummies give your body more of the hormone that helps regulate your sleep. They may also increase the sleep quality, ability to fall asleep quickly and how long you sleep. For people with insomnia and other sleep-related conditions, melatonin supplements (sleep gummies) have been an effective way to combat these conditions. Melatonin supplements are high in antioxidants, preventing cell damage and keeping your eyes healthy. Melatonin supplements may help treat GERD (Gastroesophageal reflux disease) and reduce seasonal affective disorder (SAD), also called seasonal depression.

 

5. What are the risks of consuming melatonin sleep gummies?

Good sleep practices like consistent bedtime and wakeup time, limited screen time, avoiding excessive caffeine and alcohol and sleeping in dark room with cool temperature should never be replaced by melatonin supplements like sleep gummies. 

While short-term use of melatonin supplements like sleep gummies is usually considered safe, it is still critical to discuss possible/potential interactions, especially for people with chronic conditions or prescribed medicines.

People with autoimmune conditions or comparatively weakened immune system, should consult a doctor before starting melatonin supplements. Some common side effects of melatonin supplements include increased daytime drowsiness, headaches, dizziness, nausea and stomach cramps. Though rarely but in some extreme cases, melatonin may interfere with mood and blood pressure.

 

6. How and when to take melatonin sleep gummies?

Depending upon the purpose, melatonin supplements intake may differ. For hypnotic or sedating effect, such as a long flight, you can take it 30-45 minutes before the desired sleep time. However, for regular support with sleeping, melatonin supplements like sleep gummies should be taken two to four hours before the desired sleep time. 

The dosage of melatonin varies depending upon the reason of intake. The optimal dosage ranges between 0.5 mg and 5 mg taken shortly before bedtime. Initially start with a smaller dose and gradually increase the dosage as needed. 

• Adults may take up to 8mg of melatonin per day, but it is important to start low and gradually increasing the dose by 1 mg each week only if needed.
• For children under two years of age, melatonin is typically not prescribed. For older children than 2 years, melatonin is used at doses up to 3 mg daily for a maximum of three months, beginning with 0.5 mg and increasing by 0.5 mg after one week if no benefit is seen. Gradually increasing the dose is critical to minimize the side effects and ensure effectiveness.

Consuming a larger amount of melatonin does not automatically improve its effects, and higher doses may actually increase the likelihood of side effects.