M e l a t o n i n
Melatonin is a complex neurohormone synthesized fro m serotonin — primarily in the pineal gland or “third eye”–w hen we are exposed to dim light or darkness. I think of melatonin as the queen of our nighttime biology. It gently but decidedly ushers our bodies, brains and minds into sleep and dreams.
Probably because it competes with conventional sleeping pills, melatonin has become one of the most controversial substances in the world. Its highly regulated in most countries as the result of pharmaceutical lobbying. Ironically, due to its non-toxicity, melatonin is available over-the-counter in the U.S., despite powerful pharmaceutical opposition.
Melatonin has been touted as a miracle substance. As a key player in our night biology, it regulates circadian cycles, facilitates sleep, and promotes dreaming. Melatonin is also involved in the regulation of a wide range of hormones and neurotransmitters and functions as a potent antioxidant. Beyond its usefulness in managing jet lag, circadian rhythm disorders and insomnia, a growing body of research is finding that melatonin shows promise in treating diverse conditions like hypertension, premenstrual syndrome, macular degeneration and even certain cancers.
There is currently no consensus about what happens to our endogenous levels of melatonin as we age. Melatonin can be adversely affected by lifestyle factors, including substances and medications. Caffeine and alcohol both interfere with melatonin production. NSAIDs, aspirin, beta blockers, diuretics and benzodiazepine tranquilizers can decrease melatonin secretion. Additionally, electromagnetic fields, which occur in the vicinity of electrical devices such as bed stand clocks and electric blankets, can also suppress melatonin. Chronic exposure to excessive artificial light at night from electric lighting, television and computer monitors is probably the major cause of our loss of melatonin.
Integrative medicine emphasizes the need for nutritional supplementation to compensate for the diminished nutrient value of our food as well as protect us against the excessive burden of toxic stressors associated with modern life. Likewise, we might consider compensating for our overexposure to excessive light at night and the widespread suppression of melatonin by taking supplemental melatonin. Taking melatonin can help reverse the negative sleep side effects of medications such as beta-blockers, for example. I believe that melatonin supplementation deserves serious consideration and further study from both a medical and a philosophical standpoint.
Replacing our suppressed melatonin may not be as simple as it sounds. Although doing so can facilitate improved sleep and dreams, thinking of melatonin as a sleeping pill will probably lead to disappointment. Melatonin can help regulate our circadian rhythms and promote a kind of introverted relaxation, but no matter how much we take, it will not knock us out. Melatonin essentially conveys a sense of night to our bodies. And like night, melatonin does not insist that we sleep. It invites us to.
That being said, I believe many people might benefit from what I think of as melatonin replacement therapy. I personally have been taking a small dose of melatonin nightly for nearly 20 years. I don’t do so to help with my sleep. I take it because I believe that like most people, I am overexposed to light at night. I use a .5 mg sublingual and sustained release preparation of melatonin. Sublingual means that it dissolves under the tongue. This carries the melatonin directly into the bloodstream before it can be filtered out by the liver. And a sustained release preparation will remain active throughout most of the night, in contrast to standard melatonin which has a very short half life.
To date, melatonin has a good safety profile. Much better than most popular sleeping pills. Still, it is generally not recommended for use in children and during pregnancy. Melatonin may exacerbate nighttime asthma and, possibly, certain autoimmune conditions. Its always wise to talk with a knowledgeable physician before embarking upon supplementation.