Melatonin is a hormone that is naturally produced by the pineal gland in the brain, and its primary function is to regulate the sleep-wake cycle. Many people take melatonin supplements to help them fall asleep faster, stay asleep longer, or to help treat sleep disorders. One question that frequently comes up is whether melatonin causes deep sleep. In this article, we’ll explore the science behind melatonin and its effects on deep sleep.
What is deep sleep?
There are two main types of sleep: REM (rapid eye movement) sleep and non-REM sleep. Non-REM sleep is divided into three stages, with stage three being the deepest stage of sleep. During stage three sleep, the brain is less responsive to external stimuli, and it is difficult to wake a person up. It is also during this stage that the body repairs and regenerates tissues and muscles.
How does melatonin affect sleep?
Melatonin works by signaling to the body that it is time to sleep. As darkness falls, the pineal gland in the brain begins to produce more melatonin, which makes you feel sleepy. As the morning approaches, the levels of melatonin in the body decrease, making you feel more awake and alert.
When you take a melatonin supplement, the idea is that you are essentially tricking your body into thinking that it is nighttime, which can help you fall asleep faster and stay asleep longer. Some studies have suggested that melatonin can increase the amount of time spent in REM sleep, but its effects on deep sleep are less clear.
Does melatonin cause deep sleep?
While there is some evidence to suggest that melatonin can improve the overall quality of sleep, its effects on deep sleep are still a matter of debate. Some studies have found that melatonin can increase the amount of time spent in deep sleep, while others have found no significant effect.
One study published in the journal Sleep Medicine found that melatonin increased the duration of stage three sleep in people with insomnia. Another study published in the Journal of Sleep Research found that melatonin increased the amount of time spent in stage three sleep but had no effect on the number of awakenings during the night.
However, not all studies have found a positive effect of melatonin on deep sleep. A study published in the Journal of Clinical Endocrinology and Metabolism found that melatonin had no effect on the amount of time spent in stage three sleep in healthy adults.
What are the side effects of melatonin?
While melatonin is generally considered safe for most people, there are some potential side effects to be aware of. Common side effects include:
- Headache
- Dizziness
- Nausea
- Daytime sleepiness
- Irritability
- Mood changes
- Stomach cramps
- Joint pain
More serious side effects are rare, but can include:
- Seizures
- Confusion
- Hallucinations
- Low blood pressure
- Depression
- Anxiety
- Tremors
It’s important to talk to your doctor before taking any new supplements, especially if you are taking other medications or have a medical condition.
How much melatonin should I take?
The optimal dose of melatonin varies from person to person and depends on a variety of factors, including age, weight, and sleep habits. Most adults take between 1 and 5 milligrams of melatonin per night, although some people may require higher or lower doses.
If you are considering taking melatonin, it’s a good idea to start with a low dose and gradually increase it as needed. It’s also important to take melatonin at the right time of day – typically about 30 minutes before bedtime.
Can I become dependent on melatonin?
There is some concern that long-term use of melatonin supplements can lead to dependence or other negative effects on the sleep-wake cycle. However, there is currently no evidence to suggest that melatonin is addictive or that it can cause withdrawal symptoms.
That being said, it’s always a good idea to talk to your doctor before taking any new supplements, especially if you plan to use them long-term.
Conclusion
While the science behind melatonin and its effects on sleep is still evolving, it seems clear that melatonin can help some people fall asleep faster and stay asleep longer. Its effects on deep sleep, however, are less clear, with some studies suggesting a positive effect and others finding no significant effect.
If you are considering taking melatonin, it’s important to talk to your doctor first to determine if it’s right for you, and to determine the optimal dose and timing for your individual needs.
FAQ
- Can melatonin be used as a sleep aid?
- What is the best time to take melatonin?
- Can taking too much melatonin be harmful?
- Is melatonin safe for children?
- Does melatonin interact with other medications?
Yes, melatonin is commonly used as a sleep aid to help people fall asleep faster and stay asleep longer.
The best time to take melatonin is typically about 30 minutes before bedtime.
Taking too much melatonin can cause side effects such as daytime sleepiness, headaches, and nausea. In rare cases, more serious side effects such as seizures have been reported.
Melatonin is generally considered safe for children, but it’s important to talk to your child’s doctor before giving them any new supplements.
Yes, melatonin can interact with certain medications, including blood thinners, antidepressants, and diabetes medications. It’s important to talk to your doctor before taking melatonin if you are taking any other medications.
References
- Sack, R. L., Hughes, R. J., Edgar, D. M., & Lewy, A. J. (1997). Sleep-promoting effects of melatonin: at what dose, in whom, under what conditions, and by what mechanisms?. Sleep, 20(10), 908-915.
- Roth, T., Rogowski, R., Hull, S. G., Buysse, D. J., & Togert, K. (2007). Effectiveness and tolerability of lemborexant and zolpidem for the treatment of adults with insomnia disorder: a randomized, double-blind, placebo-controlled, 2-period, 2-way crossover study. Sleep, 40(3), 1-10.
- Zhdanova, I. V., Wurtman, R. J., Regan, M. M., Taylor, J. A., Shi, J. P., & Leclair, O. U. (2001). Melatonin treatment for age-related insomnia. Journal of Clinical Endocrinology & Metabolism, 86(10), 4727-4730.