Sleep
and Melatonin
Sleep and melatonin, a hormone, are both subject to circadian
rhythms in humans and other animals; in other words, they follow
a daily cycle. The levels of the hormone, and our regular pattern
of sleep, are linked to the natural 24-hour light-dark cycle caused
by the earth's rotation. Melatonin has been termed the "hormone
of darkness", due to the fact that it's released into the
blood stream during the night. This applies to nocturnal animals,
such as bats, just as much as to those of us who are active during
the daylight hours.
Because melatonin plays such a vital part in initiating sleep,
it has been tested and found to be effective as a sleep aid. Taken
in the form of a food supplement, about an hour before bedtime,
it can enhance the effect of the naturally generated melatonin
in the body and bring about the onset of sleep. Unlike some other
sleep aids, such as prescription sleeping pills, melatonin is
completely safe and has no unwanted side effects.
This connection between sleep and melatonin can also be used
in the treatment of a number of sleep disorders related to circadian
rhythms. Delayed sleep phase syndrome (DSPS) is one example. This
often has the effect of causing those affected to fall asleep
late at night and wake late in the day, compared to most of the
population. Apart from the time shift, sleep patterns are otherwise
normal, but the delay itself can cause problems such as lateness
for school, for work, or for other social commitments.
Melatonin taken at night, in conjunction with light treatment
in the morning, can help overcome DSPS. It can reduce the amount
of time it takes to fall asleep, the so-called sleep onset latency,
and bring the sleep pattern back into line with that of most other
people.
Life can be unbearable for those who are unable to sleep and
melatonin has brought great relief to many who were resigned to
sleeplessness as a way of life. If you've ever tried to sleep
at night but simply can't, then you know the feeling. This leaves
you in a half-asleep state the following day, if you wake at the
normal time, and you feel as if you're working on half power until
you can recover the sleep you lost.
Certain occupational work/sleep patterns can be disruptive to
the normal melatonin levels by confusing the clues that set the
circadian cycle. For example, workers who work rotating shifts,
or permanent night shifts, can find it difficult to sleep unless
compensation is made for the irregular changes in melatonin levels.
Night shift workers have also been shown to be more susceptible
to cancer and this is thought to be linked to the lowered levels
of antioxidant provided by melatonin.
Jet lag also disrupts sleep and melatonin supplements will be
beneficial in overcoming this problem, too. Again, treatment with
light at the appropriate time of the day will reinforce the effect
of the hormone supplement. Melatonin has other functions related
to the 24-hour cycle, but when taken as a sleep aid it leads to
a happier, healthier life.
Note: One of the side effects of taking melatonin supplements
can be depression or increased depression for some people. As
with all supplements it is advised to see a doctor first.
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