Is it safe to take Melatonine to improve my sleep?

Melatonine is a hormone that regulates the body's sleep cycle and is naturally released through the pineal gland in the brain. It is secreted at its highest level in the dark and at its lowest level in the light. Melatonine decreases naturally with age and is commonly used in the form of pills or oral supplements to address sleep disorders such as insomnia and jet lag. Studies have shown its efficacy in alleviating circadian rhythm sleep disorders in blind adults and children, adjusting sleep stages in people with delayed sleep-wake phase disorder, and reducing jet lag symptoms. While its effect on overall sleep quality and duration in patients with insomnia is unclear, it may be particularly beneficial in the elderly. The role of melatonin in shift work disorders is unknown. Melatonin has shown promise in controlling sleep disorders in children with certain disabilities, but bedtime routines are usually the first line of treatment and should be administered to children under medical supervision. In addition, studies have shown Melatonine to be more useful in relieving jet lag than in treating chronic insomnia.

Melatonin, when taken orally in appropriate doses, is generally considered safe. However, potential side effects include headache, dizziness, nausea, and drowsiness. Less commonly, it may cause short-term feelings of depression, mild tremors, mild anxiety, abdominal cramps, irritability, reduced alertness, confusion, or disorientation. Due to its sedative effects, it's advised to avoid driving or operating machinery within five hours of ingestion. Additionally, individuals with autoimmune diseases should avoid melatonin. Compared to sleeping pills, which can be addictive and have numerous potential side effects, melatonin is a more conservative and safer option. Nonetheless, it's essential to consult with a GP to ensure the approach suits your individual needs.

References:

[1] TSAREVA E V. Sleep disorders in metropolitan residents[J]. Meditsinskiy Sovet, 2019. DOI:10.21518/2079-701x-2019-12-48-53.

[2]     Melatonine en ploegendienst[J]. TBV – Tijdschrift voor Bedrijfs- en Verzekeringsgeneeskunde, 1900. DOI:10.1007/BF03074348.