Melatonin - An Effective Sleep Aid

Melatonin is a hormone produced naturally by the pineal gland at the base of your brain. It is produced in different levels throughout the day with peak release between 9 p.m.-12 a.m. and a decrease somewhere after 4 a.m. Melatonin level swill vary among gender, age and health conditions. Melatonin as purchased from health food stores and some pharmacies. Though it is chemically synthesized yet is essentially the same molecule found in our bodies. Melatonin has been used invarious clinical settings to treat insomnia, jet lag, and sleep/wake cycleproblems often called "shift worker's insomnia." Research over the past 10 years has also shown melatonin to have powerful antioxidant, antiviral and antitumor properties.

Insomnia

There are several causes of insomnia: restless leg syndrome (a constant involuntaryjerking of the legs that interrupt the sleeper), sleep apnea syndrome, sudden increased stress or anxiety, drastic changes in sleep/work schedule or too much caffeine in the diet from coffee, tea, cola drinks and chocolate. Remember that itis more important to determine the cause of the insomnia than simply treatthe symptoms of insomnia.

Sleep Quality

It is not the amount of sleep but the quality of one's sleep that counts. The qualityof sleep can be determined by how rested one feels given the amount of sleep one gets. This can mean anywhere from 1 to 8 hours as sleep requirements vary from person to person. Melatonin is an effective sleep enhancer because itdecreases "sleep latency time" (the amount of time it takes to fall asleepafter laying down) and it does not disrupt normal sleep architecture; the duration of rapid eye movement (REM) to non-REM sleep cycles. REM sleep affects mental stability. REM deprivation causes disorientation, anxiety, irritably, poor memory and in some cases hallucination. Melatonin produces a natural sleep without the carry-over fatigue, poor concentration and impaired memory of prescription sleep medication.

CAUTION

DO NOT exceed 3 milligrams at nighttime
DO NOT USE if you have severe allergies
DO NOT USE if trying to conceive, pregnant or nursing
DO NOT USE melatonin if on cortisone or anti-depressants

Availability and Alternative Approaches

For relief from mild to moderate insomnia, take the recommended dosage of 1-3 milligrams a half-hour before bedtime. The elderly need a much smaller dosage of 0.1 to 0.3 milligrams to significantly improve sleep quality. Melatonin is available atmost health food stores and some pharmacies. It is always wise to consult withyour physician before beginning any supplementation.

NOTE: No matter what sleeping problems you are experiencing, you must never be on any sleep aid (i.e. medication, herbal remedy or nutritional preparation) for longer thantwo weeks. If your condition continues then consult a wholistic health care physician who is familiar with sleep disorders for their evaluation and treatment.

Dr. David Zeiger, D.O. was formerly a staff research associate at Stanford
Medical Center's Sleep Disorders Clinic.

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