More people are taking melatonin supplements these days to treat jet lag and to help with sleep. According to the Cochrane database, melatonin improves the symptoms of jet lag – although whether or not it helps with insomnia is less clear. What are the side effects of taking melatonin for jet lag or for sleep – and is it safe?
How Does Taking Melatonin Prevent Jet Lag?
Melatonin is naturally produced by the pineal gland, a gland in the brain that’s about the size of a pea, which helps to regulate the sleep-wake cycle – as well as the release of certain hormones. Melatonin release is stimulated by darkness and reduced by the presence of light. Traveling across time zones can interrupt the natural release of melatonin and alter the biological clock leading to symptoms of jet lag. Working night shifts and staying up all night does the same thing. Taking melatonin helps to “reset” the natural biological clock and relieve the symptoms of jet lag.
Side Effects of Taking Melatonin for Jet Lag
Taking melatonin for jet lag or for sleep can cause vivid dreams and nightmares, confusion, lightheadedness and dizziness, headaches, nausea, irritability, and sleepiness the next day. Because melatonin can affect the immune system, experts advise people with autoimmune diseases, severe allergies, or cancer not to use it. People who experience a drop in blood pressure when they stand up quickly can experience worsening of this symptom when they take melatonin.
Other Risks of Melatonin
Melatonin can interact with some medications including blood thinners, birth control pills, diabetic medications, some blood pressure medications, cancer medications, drugs used to treat mood disorders, and drugs that suppress the immune system. Women who are pregnant or breast feeding shouldn’t take melatonin since it can alter levels of reproductive hormones.
Is There a Way to Reduce the Side Effects of Melatonin?
The side effects of taking melatonin for jet lag can be reduced by taking it around 7:00 P.M. on the day you plan to travel. Take an additional one on the evening you arrive at your destination – and one each night for the next three evenings at bedtime. Some people start taking melatonin several days before which increases the risk of side effects. What’s the best dose? As little as 0.5 milligrams can work, but up to five milligrams may be necessary for some people. Talk to your doctor about the best dose for you.
The Risks of Melatonin: The Bottom Line?
Most studies show that melatonin is safe to use short-term (for less than three months), but the safety of longer term use isn’t known. It may have some positive benefits since it’s a potent antioxidant, but more studies are needed. If you plan to use it for jet lag, talk to your doctor first.
Should You Be Concerned About Melatonin Side Effects?To find more information on Knowing The Melatonin Side Effects or any other questions regarding sleep, consult us!We have the answers you are looking for!