Melatonin for sleep is one of the popular solutions in a world where quality sleep is becoming increasingly difficult to achieve. Melatonin is a hormone regulating the body's sleep-wake cycle. Traditionally, melatonin has come as a synthetic supplement. However, with the upsurge in plant-based products, most people now shift to natural sleep aids, such as plant-based melatonin. But are they safe and effective for sleep?
What is Melatonin?
Melatonin is a natural hormone secreted in the brain by a gland called the pineal gland. It lets the body know it's time to cool down and get to sleep. Its levels begin rising in the evening, peak during the middle of the night and taper off at the beginning of the morning. Supplements can be useful for those who sleep during the night and are not able to maintain a consistent sleep cycle.
At present, it is the natural melatonin produced by plants, such as those found in algae, which provides a safe alternative to synthetic hormones. Often, people question if this natural form performs any better or worse than its synthetic counterpart.
How Does Plant-Based Melatonin Work?
Plant-based melatonin has the same effect as synthetic melatonin; it stabilizes the body's circadian rhythm, the internal clock in charge of wake and sleep times. Taking melatonin to sleep allows the body to anticipate falling asleep earlier and getting to bed later on.
The critical difference between synthetic and plant-based melatonin is its origin. Synthetic originates in a lab, while plant-based melatonin comes from natural sources, such as algae, or even specific plants that contain melatonin-like properties.
Also Read: 7 Effective Home Remedies for Restful Sleep
Benefits of Plant-Based Melatonin
1. Natural and Environment Friendly
Plant-based melatonin attracts natural sleep supplements. It is obtained from organic products. They are, therefore, more environment-friendly than synthetic melatonin, which has to be chemically produced.
2. Lesser Side Effects
However, some users report feeling that the plant-based melatonin has fewer side effects than the synthetic melatonin. Side effects of synthetic melatonin include dizziness, nausea, or grogginess in daylight. Perhaps the reason why these plant-based versions are easier on the system is because they are from the natural kingdoms, but as of yet, research in this area remains emerging.
3. No Products from Animals
For the vegan diet follower or for those who prefer more humane supplements during sleep, plant-based melatonin is the way to go. Many synthetic melatonins come from animal products, hence disqualifying them from being a selection for cruelty-free sleep supplements.
Is Plant-Based Melatonin Safe?
In general, melatonin supplements are a very safe supplement for short-term use in most people and include even plant-based melatonin. Even the long-term safety of most melatonin supplement studies is under-researched.
Dosage and Usage
But the right dosage should be taken for safety. Doses within the range of 0.5 milligrams to 5 milligrams are sufficient for most people who do not easily fall asleep. Higher doses may lead to side effects like drowsiness during the daytime or in the long run, interfere with the body's natural production of melatonin.
It is equally important for patients with pre-existing health conditions or taking other medications to carry the added sleep supplements to the doctor's attention before their intake.
Effectiveness of Plant-Based Melatonin for Sleep
Plant-based melatonin is as effective as synthetic melatonin. Research has shown that regardless of its source, melatonin improves the quality of sleep, decreases sleep latency, and elongates the time spent sleeping, hence making it a good drug for people suffering from insomnia, jet lag, or irregular sleep patterns.
Insomnia and Sleep Disorders
Melatonin supplements are a good aid for people with sleep disorders, including insomnia, and short-term use often brings relief to those utilizing it. Herbal melatonin is a good natural sleep aid for anybody interested in restarting the equilibrium of their circadian rhythm without taking pharmaceutical sleep aids.
Jet Lag
Melatonin is very effective for jet lag. Melatonin derived from plants can assist the traveller by instructing the body to sleep at the right time and has been found to significantly alleviate the symptoms of jet lag.
Shift Work
Melatonin can be useful to irregular shift workers as it can re-orient the body rhythm, helping them sleep when the sun is most apparent at night and stay awake when it has its position mostly hidden during the day. Finally, plant-based melatonin may be safer for shift workers than synthetic ones, giving them a more natural means of keeping their sleep cycles intact.
Are There Any Risks?
While plant-based melatonin is generally safe, remember that melatonin, in any form, is a hormone. Overuse may lead to a risk of hormonal imbalance. A little extra danger would include becoming dependent on melatonin supplements, where the body might adjust to reduce its natural melatonin production over time.
Some side effects are possible with either type, though less likely with plant-based types:
- Drowsiness or dizziness the following day
- Nausea
- Intense dreams or nightmares
In addition, melatonin should not be combined with certain drugs such as blood thinners immunosuppressants or anti-depressants without consulting the physician. Pregnant and nursing mothers must also avoid supplementing any medication that contains melatonin unless a doctor would recommend them to take it.
Natural Alternatives to Melatonin Sleep Aids
Other than plant-extracted melatonin, other natural sleep aids enhance the body's natural tendency toward quality sleep and reduce onset latency.
- Valerian Root: This herbal remedy promotes high-quality sleep and decreases the onset time before falling asleep.
- Chamomile Tea: Relatively popular for its sedative properties, chamomile tea can be used as an herbal treatment for relaxation.
- Lavender Essential Oil: Lavender oil in aromatherapy induces relaxation and quietens the thoughts and body, which may result in easy falling asleep.