If you are taking melatonin supplements to sleep then you may be wondering how long melatonin takes to work. Melatonin as a sleeping aid is known to be absorbed swiftly and may induce sleep in less than an hour after it has been taken.
Melatonin is a natural hormone that controls the night and day cycles, often known as sleep-wake cycles. The body produces more melatonin in response to darkness, which signals the body to sleep. Melatonin production is suppressed by light, signaling the body to wake up. Melatonin supplements are normally created in a laboratory.
We will look at what melatonin is, how long it lasts, and how much to take in this article.
What is melatonin?
Melatonin is a hormone that helps the body’s circadian rhythms to function properly. Melatonin is produced by the pineal gland. The retinas in the eyes absorb light during the day, signaling the pineal gland to stop producing melatonin.
Melatonin synthesis is triggered by the reduction in light as the sun sets. Melatonin is a naturally occurring hormone that is also available as an over-the-counter sleep medication for people who have trouble falling asleep or staying asleep all night.
How does melatonin work?
A group of neurons or nerve cells called the suprachiasmatic nucleus (SCN) communicates with one another to manage your body’s clock.
The suprachiasmatic nucleus is located in the hypothalamus and is in charge of the pineal gland. The pineal gland, which is located in the center of your brain, produces melatonin.
The retina of the eye absorbs light during the day and transmits signals to the SCN. The SCN then instructs your pineal gland to stop producing melatonin. This process assists you in remaining awake.
At night, however, the opposite occurs. The SCN activates the pineal gland, which releases melatonin when exposed to darkness.
Your body temperature and blood pressure decline as your melatonin levels rise. Melatonin also returns to the SCN, slowing neuronal firing and preparing your body for sleep.
How long does melatonin take to work?
Melatonin is absorbed swiftly by the body. Melatonin reaches its peak levels in about one hour after you take an oral supplement.
This means that when you take in a melatonin oral supplement, you should expect to begin feeling sleepy in about an hour’s time.
However, just like any other medicines, people may have different experiences when they Melatonin. For instance, there are some people who take it begin t Hence may take longer or shorter for you to see the results.
How long does melatonin last?
Melatonin has a half-life of about 1 to 2 hours [source].
This depends solely on the type of melatonin formulation you use. A half-life describes the amount of time it takes the body to metabolize half of a dose of medication. Hence, the body uses about 1 to 2 hours to metabolize about half of the melatonin that has been absorbed.
It takes roughly 4–5 half-lives for the body to eliminate a drug. This means that OTC melatonin stays in the body for 4–10 hours, depending on the dose and formulation. [source]
Factors that affect how the body responds to melatonin
There are many external factors that can affect how your body responds to melatonin. Some of these include;
- Age
- Use of tobacco
- Caffeine intake
- Other medication
- Overall health status
- Body composition
- Sleep hygiene
Regular melatonin and extended-release melatonin
Regular melatonin pills have an instant release of supplements. They dissolve as soon as you swallow them, which instantly releases melatonin into your bloodstream.
Extended-release melatonin, on the other hand, dissipates slowly. It delivers melatonin gradually over time, which may resemble how your body normally produces melatonin during the night.
This is considered to help you sleep better at night. Extended-release of melatonin is also known as slow-release melatonin, continuous-release melatonin, time-release melatonin, prolonged-release melatonin, or controlled-release melatonin.
When to take melatonin
Melatonin levels reach their maximum in 60 minutes. And so, you should take melatonin 30–60 minutes before bedtime.
However, it is vital to keep in mind that melatonin has different effects on different people. People may want to begin taking a little dose of melatonin 30 minutes before going to bed. Depending on their individual sleep routine, they can change the timing and dose.
In general, people should not use melatonin after their preferred bedtime. This may cause their sleep-wake cycle to be disrupted. A person may experience daytime weariness or fall asleep later than expected.
Side effects of melatonin
Melatonin can help with sleep issues that are minor or occasional. It may also have minor adverse effects such as
Mild anxiety, mild tremors, nightmares, and reduced alertness are less common side effects of melatonin.
There are some alternatives to melatonin. Some of these include;
- lavender,
- magnesium,
- lemon balm and
- passion flower.
The takeaway from this article
Melatonin should be taken 30 to 60 minutes before bedtime in general because melatonin takes about an hour to work.
Many people usually begin to experience the effects after 30 minutes. Melatonin can last for up to 5 hours in your body, depending on factors such as your age and overall health.
Melatonin can be overdosed, so start with the smallest amount possible. Your circadian rhythm can be disrupted if you take too much melatonin.
WRITTEN AND EDITED RESPECTIVELY BY:
Michael Sarfo
Michael Sarfo is a graduate of the University of Ghana, Legon. He is a content creator for enochkabange.com and a writer for Wapomu
MPSGH, MRPharmS, MPhil.
Isaiah Amoo is a practicing community pharmacist in good standing with the Pharmacy Council of Ghana who has meaningful experience in academia and industrial pharmacy. He is a member of the Royal Pharmaceutical Society, England, UK and currently pursuing his overseas pharmacy assessment programme (MSc) at Aston University, UK. He had his MPhil degree in Pharmaceutical Chemistry at Kwame Nkrumah University of Science and Technology. He has about 5 years’ experience as a community Pharmacist and has also taught in academic institutions like KNUST, Kumasi Technical University, Royal Ann College of Health, and G-Health Consult. He likes to spend time reading medical research articles and loves sharing his knowledge with others.
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