Melatonin is a hormone that controls your sleep-wake cycle. When taken as a supplement, it can help improve and regulate sleep patterns, especially in cases of jet lag, in adults over the age of 55 with sleep problems, or even in children in certain cases.
With melatonin becoming more and more popular, this raises the question of what happens with long-term use of melatonin for sleeplessness. In this article, we will have a closer look into how melatonin works, how often you should be taking melatonin and how to get melatonin supplements in the UK.
What is Melatonin?
Melatonin is a natural hormone that is produced by your body. It is produced in the pineal gland which is a small gland that is found just above the middle of your brain.
When it gets darker, the pineal gland helps to notify the body that it is time to fall asleep. It does this by producing melatonin. The hormone, melatonin, then helps to control your sleep-wake cycle, also known as circadian rhythm, by acting on receptors in the body to encourage longer hours of sleep as well as improving the quality of the sleep itself.
Levels of melatonin are at their highest at night and the early hours of the morning. It decreases throughout the day and melatonin levels are lowest in the middle of the day.
Melatonin has been proven to be effective at reducing symptoms that are associated with jet lag such as difficulty sleeping or feeling exhausted. It can help to improve sleep and also decrease the duration of jet lag. These sleep-improving characteristics of melatonin means that it can also be used in older adults that are experiencing sleep issues. In special circumstances, melatonin can also be indicated for use in children, however, this is done by a specialist.
How Often Should I Take Melatonin?
Melatonin comes in tablet form which is required to be taken once a day. For jet lag specifically, the recommended course of melatonin treatment is 5 days. However, for other issues with sleeping, the usual treatment courses run from a couple of weeks to a maximum of 13 weeks; you may use it longer on advice from a specialist.
It is important to highlight here that you should take your melatonin as per the instructions by your doctor. This reduces the risk of developing side effects and having a healthcare professional monitoring your progress helps to ensure that the treatment is actually working to help with sleep.
Melatonin is recommended to be taken for short term use. This is because its long-term use and the safety of it has not been thoroughly researched. There could be an increased risk of developing more serious side effects or an increased risk of disruption to your sleep cycles.
Having an external source of melatonin means that your body’s natural processes of making melatonin, over time, can get suppressed meaning that less melatonin would be produced. So, if you stop taking melatonin, your natural melatonin levels would be low, causing more disruption to your sleep.
Additionally, if you have been taking melatonin for a long period of time, then this might indicate another cause of sleeplessness. Melatonin is not a long-term solution or cure for difficulties with sleeping. It can help in the short term; however, extended periods of reliance could suggest another underlying cause, for which we recommended seeking help from a doctor.
Best Ways to Take Melatonin
Now, the best way to take melatonin will vary from person to person, depending on the reasons why you are taking it.
If you are taking melatonin to help with sleep problems in older adults, it is recommended to take it 1 or 2 hours before your usual bedtime. This will allow time for the melatonin tablet to work, as they usually come in slow release form.
However, for its use in reducing symptoms of jet lag, melatonin should be taken on arrival at your destination at the time you usually go to bed in your new time zone. Make sure not to take melatonin before 8pm or after 4am to ensure you are getting the desired effects of melatonin. If further doses are required, then take the tablet at the same time in the day as you have done previously.
As mentioned above, it is crucial that you take melatonin as per your doctor’s instructions. This will be the safest option and will ensure that you get the desired effects of melatonin making sure that you get better sleep.
How To Get Melatonin in the UK
Unlike other countries in the world like the US, melatonin is available via prescription only in the UK. This means that it can only be prescribed by a doctor or a trained healthcare professional. Normally, doctors can prescribe melatonin for jet lag, but may prescribe it for other sleep issues as well.
This means that the melatonin gummies available elsewhere in the world are not legal to sell in the UK.
If you think that melatonin might be right for you, get into contact with a doctor who can then act appropriately. Here at Simple Online Pharmacy, you can safely buy melatonin legally. Our UK registered online doctor service will review your request for a prescription and then your melatonin can be dispensed when appropriate.
Summary
- Melatonin supplements can help improve sleep quality and duration particularly in jet lag.
- Take your melatonin as per the instructions and avoid using it for long periods of time.
- Contact your doctor for any advice surrounding sleep and melatonin use.
References
NHS (2019). Melatonin: a manmade hormone used for short-term sleep problems. [online] nhs.uk. Available at: https://www.nhs.uk/medicines/melatonin/
NHS (2023). About melatonin. [online] nhs.uk. Available at: https://www.nhs.uk/medicines/melatonin/about-melatonin/
Bauer, B. (2022). Is melatonin a helpful sleep aid — and what should I know about melatonin side effects? [online] Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874
John Hopkins Medicine (2012). Melatonin for Sleep: Does It Work? [online] Johns Hopkins Medicine. Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work
