- 1 What is Melatonin?
- 2 How Does Melatonin Work
- 3 Melatonin and Circadian Rhythms
- 4 Benefits of Melatonin
- 5 Children and Melatonin
- 6 Pregnancy and Melatonin
- 7 Side Effects of Melatonin Use
- 8 How Much Melatonin to Take (Dosage)
- 9 Where to Buy Melatonin
This post was originally published in (November 2018) and updated on (May 13, 2019).
What is Melatonin?
Melatonin is a hormone produced by the pineal gland occurring naturally in the body which is associated with sleep regulation and feelings of sleepiness. Ordinarily, melatonin is produced when it gets dark, which your body-clock takes as a cue that it’s time to sleep. The effects of melatonin are regulation of your natural sleep patterns.
Nowadays, it is known as one of the most important anti-ageing supplements on the market. It is known as well to imagine prove cognitive functions that are related to memory, alertness, and even creative thought.
When we age our Melatonin levels begin to decline. Some people have lower amounts of melatonin, to begin with so by sleeping less and with poor quality, we see deterioration in our cognitive health.
Melatonin is produced by our Pineal gland deep in our brain. Scientists believe the Pineal gland produces Melatonin when low levels of light are detected. Conversely when light is detected the pineal gland stops producing Melatonin.
How Does Melatonin Work
Our body works on a clock called the circadian rhythm which melatonin works together with.
Melatonin has other functions as well. It regulates our body temperature, our hormone levels and blood pressure and we will look at some of the benefits it has on these.
When it gets dark outside the levels of melatonin rise, therefore telling or bodies it is time to go to bed .
Melatonin binds to the MT1 and in Mt2 receptors that help you relax. It also reduces dopamine levels that promote wakefulness .
When it becomes light outside, the light decreases the production of melatonin and we become awake again 
Melatonin and Circadian Rhythms
Often referred to as the “body clock,” the circadian rhythm is the 24-hour cycle that tells our bodies when to sleep, rise, and eat—regulating many physiological processes. This internal body clock is affected by environmental cues, like sunlight and temperature, and determines whether one feels wide-awake and energized or tired and depleted at different times of the day.
Because melatonin is the hormone your body uses for sleep and darkness tracking when you take it orally you can tell your rain it must be time to sleep. Normally we have a hard time sleeping when it is light outside because of our natural melatonin, but when taking more you essentially tell your brain that it is time to sleep.
Benefits of Melatonin
May Reduce Symptoms of Tinnitus
Simply speaking Tinnitus is a ringing in the ears and is quite pronounced when it is quiet, like what it is when we try and fall asleep. Quite annoying.
What researchers have found is that melatonin may reduce the symptoms of tinnitus, ultimately helping you get to sleep .
Here’s a study with interesting results. Participants, 61 of them were given 3mg of melatonin for 30 days always before bed resulting in very much improved sleep quality 
Melatonin for Jet Lag
I first started reading about melatonin shortly after meeting my wife. At that time she was a huge business traveller being on the road a third or more of the year. She is now part of the million miles club of our points club so jet lag has been something she has never been able to get control of.
Then came our discovery of melatonin and things changed. Melatonin can help you completely overcome jet lag. How do we achieve this? I did a lot of research and found this formula.
To prevent jet lag at your destination, the day before you are to travel take your melatonin about 30 min before the time you would normally go to bed in the new time zone.
Melatonin for Insomnia
You have trouble sleeping, maybe a little or maybe you toss and turn looking at the ticking clock all night. This is insomnia. We’ve all had it from time to time and it is very frustrating. Whatever is causing your insomnia and there can be a million reasons, melatonin can help. Just take the small .3 mg dose about 30 minutes before you want to sleep. If you wake up in the middle of the night and can’t sleep get up and take it then and the melatonin will help you adjust. Melatonin and l-theanine have been known to work well together
Melatonin for Shift Work
I consider shift work being in a constant trap of jet lag. It really is! You have to stay awake when your body wants to sleep and sleep when your body is normally awake. The effects are pretty much the same as jet lag.
So working at night when you are under lights, your body may think it is day time and prevent the melatonin production you would normally need. Now, when you go home and it is light outside, the low production of melatonin will continue which will make it hard for you to sleep.
This doesn’t happen to everyone including me. I can sleep in the day after working all night and have been able to for many years.
If you are one of those that finds it hard to sleep after being up all night, take melatonin when you get home and it will trigger your body to get ready for sleep.
Melatonin May Support Eye Health
Melatonin has very powerful antioxidant benefits. These benefits can help lower your risk of getting eye diseases such as AMD (age-related macular degeneration .
One study consisting of 100 volunteers who had AMD were given 3mg each night at bedtime for at least 3 months. It was found that melatonin helped to protect the retina of the eye and delay or slow the damage caused by AMD and without any significant side effects .
Melatonin and Seasonal Depression
Seasonal depression is commonly known as the “winter blues” or seasonal affective disorder (SAD). It may affect up to 20% of adults in the US (8).
Some evidence shows that seasonal depression is affected by changes in light and sleep cycles (9).
However, the evidence is not entirely clear. Future studies will help clarify if melatonin could be useful for treating seasonal depression.
Melatonin May Reduce Symptoms of Tinnitus
Tinnitus is a very annoying condition where you suffer from a constant ringing in your ears. It can be particularly bad when there is low background noise and when you are attempting to fall asleep. It has been discovered that supplementing with melatonin may reduce the symptoms of tinnitus .
A study involving 61 adults who experience tinnitus showed that giving 3mg of melatonin per day at bedtime reduced the effects of tinnitus and allowed the patient to sleep better.
May Help Treat Stomach Ulcers and Heartburn
Melatonin having great antioxidant properties may help with stomach ulcers and alleviate heartburn .
There was a study that took 21 volunteers and had them supplement with either melatonin, tryptophan, or omeprazole did help in the healing of stomach ulcers that were caused by the bacteria H pylori much faster .
With regard to gastroesophageal reflux disease or GERD as it is known as, a study with 36 people showed that given either melatonin, omeprazole (a GERD medication) or both to treat the GERD. Melatonin was a great help in reducing heartburn and much more effective when combined with omeprazole.
Children and Melatonin
I have always had an issue with medicating children with something they really don’t need unless necessary. In the case ofmelatonin, I would have to speak to their physician first.
Melatonin is studied to death with adults, but not with children whose brains are developing. We simply do not know the long term effects on the growing body of children as with most medication.
In conclusion about giving it to children? Don’t unless you talk to your physician first.
Pregnancy and Melatonin
I take the same stance as in children because there is a developing child involved here as well. Many medications are heavily discouraged for pregnant women. Just as those medications, illicit drugs, smoking, and drinking, the infant shares the same blood as the mother and therefore the melatonin will circulate through the infant’s body.
Side Effects of Melatonin Use
In itself, melatonin is very safe to take. It is very well studied and has been used for many years giving researchers plenty of data to work with. However, I have always said, no matter what you take, listen to your body. The most common side effects are headaches although very mild, and in some cases’ dizziness that is also very mild.
How Much Melatonin to Take (Dosage)
Now that I’ve talked about using it synthetically to regulate your sleep, we need to talk about how much to take. According to the study, the optimum amount of melatonin to take is 0.3mg If you are reading this and saying, wow that’s a really small amount, you would be right. The study found that melatonin works better if you take less of it, and taking higher doses will be much less effective.
There are many brands of Melatonin on the market so you will need to do your research on which brand to buy. One great place with a Nootropics Depot. Click on the Melatonin bottle to the right and it will take you there.