Melatonin is a hormone that’s secreted by the brain during the night in response to darkness. It regulates the body's circadian rhythm, managing the natural sleep-wake cycle. Melatonin and relaxation supplements are in high demand due to poor sleep patterns linked with hectic lifestyles. Excessive exposure to blue light also inhibits its secretion, leading to a reliance on melatonin for sleep. However, numerous studies show that melatonin’s functions extend beyond sleep, revealing a noticeable role in tackling issues related to anxiety. Melatonin supplements help reduce anxiety by promoting calmness and improving the quality of sleep. Taking melatonin for anxiety also restores the circadian rhythm, reducing sleep disorders like insomnia. Let’s learn more about melatonin and its role in alleviating anxiety.
What is Melatonin?
Melatonin is a natural hormone produced by the pineal gland. It acts as a messenger, signalling the body to sleep. The secretion of melatonin is linked with the timing and exposure to light. Melatonin production increases in darkness and decreases with exposure to light.
This raises the question: if the body produces enough melatonin, why are people increasingly seeking melatonin supplements?
There are several reasons for reduced natural melatonin secretion in the body. It decreases with age, excessive use of mobiles and laptops that emit blue light, and certain health conditions such as diabetes mellitus, Alzheimer’s disease, cancer, and chronic migraine, which is why supplements may help restore balance.
The connection between melatonin and relaxation is well established, thanks to the hormone’s role in promoting restfulness.
How Melatonin Might Help with Anxiety
Anxiety is one of the most common mental disorders and is associated with symptoms such as restlessness, poor sleep patterns, and disturbed sleep. It triggers the nervous system by increasing the release of cortisol, making it difficult to fall asleep.
Individuals who have a disturbed sleep typically have an overactive nervous system and exhibit stronger reactions to stressful situations. People with chronic insomnia exhibit a higher susceptibility to psychiatric disorders, such as anxiety and depression. Melatonin supplements can be helpful for such individuals who are unable to sleep well due to anxiety.
Reduces oxidative stress: Melatonin is considered a potent antioxidant that scavenges free radicals in the central nervous system. This reduction in radicals is associated with the anxiety-reducing effects of melatonin.
Lowers glucocorticoid production: Melatonin helps reduce the production of glucocorticoids — hormones associated with stress, anxiety and mood disorders.
Decreases dopamine secretion: Stress can increase the secretion of the neurotransmitter dopamine, leading to anxiety. Melatonin reduces dopamine secretion in anxious states and both inhibit each other’s synthesis.
Helps relieve pre-operative anxiety: Research suggests melatonin can alleviate both pre- and post-operative anxiety in patients undergoing surgery. A 2015 study by Hansen MV, Halladin NL, Rosenberg J et al. showed its usefulness in reducing anxiety before surgery without causing any side effects. This finding has been corroborated by several other studies.
Another 2018 research article by Arvind Khare, Beena Thada, Neena Jain, et al published by the National Institutes of Health showed that there was a marked reduction in the anxiety scores of patients who were provided melatonin as a premedication.
How to Use Melatonin for Anxiety
Melatonin supplements in the market usually come in capsule, tablet, and gummy form, which can be taken orally. Some supplements may also come in liquid form. Start with low doses of 1-3 mg/day. The dosage can gradually be increased to 5 mg/day and should not exceed 10 mg/day. It is advised to take melatonin 1-2 hours before going to sleep. It is advisable to consult a doctor or healthcare professional before using melatonin for a longer period.
How to Choose the Right Melatonin Supplement
Ensure that the supplement is FSSAI-approved and free from heavy metals and steroids. Opt for reputed brands that follow good manufacturing practices, offer clean labelling, and maintain transparency.
Choose a supplement that is of good quality and lab-tested. One such formulation is Steadfast Nutrition’s Melatonin. It’s a non-habit-forming supplement formulated to improve the sleep cycle. It is available in tablet form. Each tablet provides 5 mg of melatonin, which maintains the circadian rhythm, calms the mind, and reduces anxiety.
How to Incorporate Melatonin in Your Routine
Melatonin supplements can be taken 1-2 hours before your sleeping time. In addition to taking supplements, it's important to follow healthy habits such as limiting caffeine intake, which can disrupt the effectiveness of melatonin. Reduce caffeine and alcohol consumption before bedtime. Enhance your well-being naturally by soothing your mind, sleeping in dim light, keeping a regular sleep pattern, and practicing deep breathing exercises prior to sleep.
Possible Side Effects and Precautions:
In most cases, if the supplements are taken within the recommended dosage, they do not cause any side effects. However, overdose or excessive intake may result in the following symptoms:
- Headache
- Palpitations
- Abdominal Pain
- Heartburn
- Flatulence
- Vomiting
- Dizziness
- Skin Rash
- Tachycardia
- Nightmares
Precautionary Measures
- Consume melatonin within the specified recommended dosage.
- Those with medical conditions, pregnant or lactating women must either avoid taking the product or should consult a healthcare professional before consumption.
- As melatonin promotes calmness and induces sleep, it should not be consumed before driving, while operating machinery, or with alcoholic beverages.
Conclusion
Melatonin possesses anxiolytic and neuroprotective properties that help counter anxiety issues. Taking melatonin may help manage the sleep cycle when the body is unable to produce enough melatonin naturally, thereby reducing anxiety. However, it’s important to note that a melatonin supplement is not meant for the treatment of anxiety disorders. It is only intended to reduce the incidence of anxiety-related symptoms linked to a disturbed sleep cycle. For maximising the benefits of melatonin for anxiety, follow a healthy lifestyle and good sleep habits.
FAQs
1. Is melatonin safe for long-term use?
Ans: Melatonin supplements are generally considered safe as they are non-habit-forming. However, for long term use, it is advisable to consult a healthcare professional for the exact dosage to avoid any side effects.
2. Can I take melatonin with other medications?
Ans: Melatonin can interact with certain medications like anti-convulsants and blood thinners. Individuals with neurological problems should consume melatonin carefully as it can aggravate symptoms. It is always advised to consult a doctor if you are on any medications.
3. How quickly does melatonin work?
Ans: Melatonin can usually start working within 45 minutes to 1 hour. It is always advised to take melatonin for sleep at least 1-2 hours before bedtime.
4. Who should avoid taking melatonin?
Ans: Pregnant or lactating women, those with medical conditions like diabetes, liver or kidney disease, or neurological issues should avoid consuming melatonin.
Also Read: Melatonin: Everything You Need to Know