Melatonin: A natural product that can help you sleep better

Melatonin-based natural products that help people sleep better are increasing in popularity.[1] If you’ve been thinking about taking melatonin to help improve your sleep, this article is for you.

You’ll learn its role, how it works and how it can contribute to a better night’s sleep.

What is melatonin?

Melatonin is a hormone that the human body produces naturally. It’s often called the “sleep hormone” because of the crucial role it plays in regulating our sleep-wake cycles. Melatonin supplements marketed to help regulate sleep are typically synthesized in a laboratory.

What does melatonin do?

Melatonin works in conjunction with your circadian rhythm—the body’s internal clock—to help get you ready for sleep.

Your melatonin levels start to rise after it gets dark outside, signalling to your body that it’s time to go to sleep. They go back down in the morning, when the light returns, to stimulate wakefulness.

Melatonin also plays a role in regulating body temperature, blood pressure, blood sugar levels, body weight and the levels of certain hormones.

Since melatonin helps us prepare for sleep, people whose bodies don’t produce enough of it at night may have trouble getting to sleep.[2]

Why take a melatonin supplement?

Studies have proven that melatonin is effective in several situations.

Delayed sleep phase syndrome

In people affected by this syndrome, the sleep pattern is delayed by two hours or more compared with a classic sleep pattern, so they go to sleep later and wake up later. Studies have shown that taking melatonin can help them by reducing the length of time they need to fall asleep and advancing the start of sleep.

Insomnia

Research has suggested that melatonin may slightly reduce the time it takes to get to sleep. Taking melatonin may also be beneficial for people who have a melatonin deficiency.

Jet lag

There is some scientific evidence that melatonin can improve the symptoms of jet lag, like issues with alertness and daytime drowsiness.[3]

Circadian rhythm sleep-wake disorders in blind people

Melatonin can help improve these disorders in the blind population.

Pros and cons of taking melatonin in capsule, tablet, liquid or gummy form

Melatonin supplements are available in different forms. There is no universal solution, but each form has its advantages as well as its downsides.

Depending on your personal preferences and your health needs, one form may work better for you than another.

Here is a breakdown of the advantages of each form of melatonin that might help you decide which is right for you:

Melatonin in tablet and capsule form

Advantages

• Longer shelf life
• Tasteless

Melatonin in liquid form

Advantages

• Easier to take if you have trouble swallowing pills
• Easy to take in small doses
• Fast absorption

Melatonin in gummy form

Advantages

• Tastes good
• Easy to chew and swallow
• Ideal for people who have trouble swallowing pills

Risks associated with taking melatonin

Even though melatonin is considered a natural health product, there are some risks associated with taking it. Known side effects include allergic reactions, headaches, confusion or dizziness.[4]

Melatonin also comes with a number of warnings and contraindications, so it may not be right for you. Always make sure to read the label and follow the manufacturer’s indications.

If you have any concerns or questions about taking melatonin, you should talk to a healthcare professional.

How to take melatonin

If you’re considering trying a melatonin supplement to combat insomnia, most experts recommend starting with a low dose and then increasing it, depending on how you respond.

Remember, though, that it’s important to always read and follow the instructions that come with your supplement. Consult a health professional before adding melatonin to your routine or increasing your dosage.[5]

Tips for optimizing your sleep with melatonin

Melatonin levels increase naturally before bedtime. Here are some habits you can adopt to help it do its job:

• Turn the lights down low in the evening.
• Don’t use devices like phones, tablets or computers before bed, because of the blue and green light that they emit.
• If you watch TV, make sure that you’re six feet or more from the screen, and turn off any bright lights.
• Stimulate your body’s natural melatonin production by getting daylight exposure in the morning and afternoon.

Wampole natural melatonin supplements for sleep

Wampole offer melatonin supplements in a variety of forms and concentrations to help improve sleep quality and duration, reduce the time it takes to fall asleep in people who tend to fall asleep slowly, reset the body’s sleep-wake cycle, increase total sleep time (sleep quality aspect) in people suffering from sleep restriction or altered sleep schedule, and reduce the effects of jet lag. Whether you’re a homebody or traveler, these supplements can help you meet your sleep needs!

Wampole Melatonin Gummies

Wampole Melatonin Gummies are available in 10 mg and 5 mg concentrations. The gummies are easily chewable and have a delicious natural berry flavour.

Wampole Melatonin Tablets and Capsules

Wampole Melatonin Tablets are available in a 3 mg concentration, while Wampole Melatonin Capsules deliver an extra-strength 10 mg dose. The 3 mg tablets are ideal if you want the flexibility to adjust the dose, since you can take up to three times the 3 mg dose at once.

Wampole Liquid Melatonin

Wampole melatonin in liquid format is practical solution for adults who aren’t fond of swallowing tablets or capsules. It is available as a 1 mg liquid dropper, with a natural berry flavour, as well as in 350 mL bottle format with a tasty natural peach flavour, for easy dosing and rapid absorption.

Melatonin to help you sleep better: summary

Melatonin, nicknamed the sleep hormone, is produced naturally by our bodies. One of its roles is to regulate our sleep-wake cycles. It can also improve the quality and duration of sleep and combat the effects of jet lag.

Melatonin supplements, available in various synthetic forms including gummies, capsules and liquids, have become popular for helping get a better night’s sleep.

As always, if you have questions about a particular product, talk to a healthcare professional.

____________________________________________________________________

Always check the label for specific instructions and restrictions, which may vary from product to product, to ensure correct and safe use.

References

[1]. Johns Hopkins Medicine, https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work

[2]. Healthline, Femi Aremu, Gavin Van De Walle, Ryan Raman, Jill Seladi-Schulman, https://www.healthline.com/nutrition/melatonin-and-sleep#how-it-works

[3]. Mayo Clinic, https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071#:~:text=Generally%20safe,and%20provide%20some%20insomnia%20relief

[4]. Harvard Health Publishing, Eric Zhou, https://www.health.harvard.edu/blog/vitamin-m-is-melatonin-the-cure-for-your-sleep-problems-202203152703

[5]. https://www.healthline.com/nutrition/melatonin-and-sleep#how-it-works, op. cit.