Produced by the brain, the hormone melatonin plays a key role in regulating sleep. When melatonin production is disrupted, sleep disorders may arise, which in turn, can impact a person’s quality of life. To remedy this, more and more people are turning to melatonin supplements to get back to a good night’s sleep. Find out if this option can help you sleep more soundly and how to use it optimally.

Circadian rhythm and the role of melatonin

To understand melatonin’s effect on sleep, you first have to understand how the circadian rhythm works. This natural biological rhythm is, in a way, the body's internal clock. It regulates various bodily functions, such as the alternation between wakefulness and sleep, body temperature, and the production of hormones like melatonin. Known as the sleep hormone, melatonin is produced in the brain by the pineal gland.

Light plays a central role in regulating the circadian rhythm. Receptors in the eyes detect light and send signals to the brain. Daylight decreases melatonin production to promote wakefulness, while nightfall increases production to prepare the body for sleep.

However, factors such as insomnia, jet lag, atypical working hours (e.g., night shifts), and prolonged exposure to screens can disrupt this cycle and deregulate melatonin production. This imbalance can then trigger or aggravate sleep disorders.

What are some examples of sleep disorders?

Sleep disorders are characterized by a disturbance in the duration, quality, or timing of sleep. Several types of disorders can affect sleep:

• Insomnia is characterized by difficulty falling asleep, staying asleep, or going back to sleep during the night, causing fatigue on waking.
  
  
• Circadian rhythm disorder is defined as a misalignment of the internal biological clock that regulates the sleep-wake cycle with the natural cycle of light and darkness. This can be caused by atypical working hours, jet lag, or excessive exposure to screens.
  
  
• Sleep apnea is the temporary involuntary cessation of breathing during sleep, causing sufferers to waken frequently and risk other health problems.
  
  
• Restless leg syndrome causes uncomfortable sensations in the legs, forcing them to move and disrupting sleep.
  
  
• Snoring manifests as noises produced by vibrating throat tissues during breathing. While snoring doesn’t necessarily bother snorers themselves, it can considerably disrupt their partner’s sleep and may be a sign of a more serious disorder such as sleep apnea.

Consequences of sleep disorders

When they persist over an extended period, sleep disorders can alter sufferers’ health and quality of life. The most common consequences of sleep disorders include the following:

• Daytime sleepiness
• Difficulty concentrating
• Irritability
• Poorer performance at work or school
• Depression

Lack of rest also increases the risk of hypertension, cardiovascular disease, and other health problems. These effects should not be taken lightly. It’s essential to take steps to improve the quality of your sleep and prevent these complications.

How to treat a sleep disorder naturally

Adopt good sleep habits

Here are a few tips to improve the quality of your sleep before considering melatonin supplements or other treatment:

• Get moving during the day to burn off energy but avoid strenuous exercise just before bedtime.
• Reduce your caffeine intake and avoid it 4 to 6 hours before bedtime.
• Consistently go to bed and wake up around the same time.
• Limit exposure to screens and dim the lights an hour before bedtime.
• Create an environment conducive to sleep: dark, quiet, not too warm or cool.
• Practise relaxation techniques such as meditation or deep breathing.
• Avoid taking naps or limit them to 30 minutes or less.
• Avoid consuming heavy meals and alcohol in the evening.
• If you don’t fall asleep within 30 minutes, move to another room and only go back to bed when you feel sleepy.
• If you are taking any medications, check with your doctor or pharmacist to find out if they can interfere with your sleep.

Taking melatonin supplements

If your sleep problems persist despite these changes, melatonin may offer additional support for better sleep. Let’s take a look at when it can be beneficial and how to use it effectively.

Which melatonin supplement should you choose?

Melatonin is available over the counter in Canada as a natural health product. It comes in various forms, capsules or liquid, with varying dosages and absorption rates. Some are fast-acting, while others have a controlled release, delivering melatonin gradually to promote continuous sleep. A health care professional can advise you on the best option for your needs.

Does melatonin really help you sleep?

Studies have shown that melatonin supplements can be effective for people suffering from certain sleep disorders:

• Mild or occasional insomnia: Melatonin can help you fall asleep faster and stay asleep longer.
  
  
• Circadian rhythm disorders: Melatonin can help resynchronize your body’s internal clock, particularly in cases of jet lag or atypical working hours.

The effectiveness of melatonin varies from one individual to another. It should not be used as an alternative to good sleep habits but could be a viable option before considering other drug treatments.

What’s the best way to use melatonin?

• Recommended starting dose: 3 mg
• Adjust the dose gradually up to 9 mg if necessary.
• Always use the smallest dose that works for you.
  
  
• When to take it: 30 minutes before bedtime. You should start feeling drowsy within this time.
  
  
• Precautions:
• Avoid activities that require you to be alert.
• Don’t consume coffee or other stimulants in the evening.

Are melatonin supplements safe?

Melatonin is generally safe, but it’s important to be aware of the precautions and potential side effects.

Melatonin supplements can be taken on a regular or occasional basis, depending on your needs, and will remain effective even after prolonged use. However, it is advisable to limit the duration of treatment as much as possible, as the effects of prolonged use have not been extensively studied. It is recommended that you take periodic breaks to assess whether you still need them. Finally, unlike certain drug treatments for insomnia, melatonin has the advantage of being non-addictive.

Who can take melatonin?

While melatonin is available over the counter, it’s recommended to consult a health care professional before taking it, especially in the case of children, teenagers, the elderly, people with health problems, and those taking medication.

Melatonin is not recommended for pregnant or breastfeeding women or people with epilepsy or autoimmune diseases.

What are the side effects of melatonin supplements?

Although melatonin is generally well tolerated, it can cause certain side effects, which are generally mild and temporary.

Here are the most common side effects:

• Daytime sleepiness or tiredness on waking (reduce the dose to avoid this symptom)
• Vivid dreams or nightmares
• Headaches
• Dizziness
• Stomach cramps (take with a light snack to reduce this symptom)

Contact your doctor promptly if you experience any of the following rare side effects (less than 5% of cases):

• Symptoms of depression
• Mild anxiety or irritability
• Confusion or loss of alertness
• Nausea or vomiting

Role of your pharmacist

To help you improve your sleep, your pharmacist can provide the following support:

• Personalized advice on good sleep habits
• Recommendations for products that suit your needs, such as melatonin
• Referral to a doctor, if necessary, to check for a more complex sleep disorder

Don’t hesitate to contact your pharmacist for personalized advice.

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Posted on February 12, 2025