Enhancing Wellness in
School Mental Health

The Effects of Melatonin on Sleep

What is Melatonin?
Melatonin is a hormone produced by the pineal gland, located in the center of the brain directly behind the eyes. Melatonin, a derivative of serotonin, is biosynthesized in the body from tryptophan. It is believed to play an important role in regulating body temperature, women’s fertility, and circadian rhythms.
Circadian Rhythms
Circadian rhythms, also known as one’s “biological clock,” are a set of 24-hour cycles that influence bodily functions such as sleep. An individual’s sleep and wake cycle is governed by environmental stimuli. Light is the most influential of these cues.
The secretion of melatonin is stimulated by darkness where as light inhibits its production. Exposure to too much light in the evening or too little light during the day can disrupt melatonin production, offsetting an individual’s sleep cycle.
Melatonin and Age
Many researchers have traditionally believed infants produce little melatonin. Original studies also showed the production of melatonin peaks in early childhood then progressively decreases with age, causing many older adults to have problems falling or staying asleep at night. However, new research suggests there is little difference between melatonin levels in the young and in the elderly. Findings in this area are inconclusive.
Supplements
Melatonin is exuberantly marketed for over-the-counter sale by most health food stores, magazines, and websites. It is indicated, by these sources, for many conditions including insomnia, heart disease, and cancer. However, despite the popular buzz surrounding this non-FDA-regulated supplement, researchers remain skeptical of its usefulness and caution against potential interactions and long-term side effects.
A physician should be contacted before taking Melatonin as a supplement.
Dosage
Only a small dose of about 0.3 milligrams of melatonin is needed to help people fall asleep, according to new meta-analyses conducted separately by the Agency for Healthcare Research and Quality (AHRQ) and by Professor Richard Wurtman at the Massachusetts Institute of Technology (MIT).
Many over-the-counter supplements contain 10 times the necessary amount of melatonin. If too much melatonin is taken, the brain’s receptors become unresponsive and the beneficial effects wear off after a few days.
Side Effects
Hypothermia and seizures can occur with high doses of melatonin.
Other reported side effects include: daytime drowsiness and fatigue, morning grogginess, nightmares, stomach cramps, dizziness, headache, nausea, confusion, irritability, psychosis, decreased
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Improving air quality at home

Air pollution comes in a variety of forms. While most people think of industrial, crowded areas as having the poorest air quality, the breath we breathe at home may not be much better. The Environmental Protection Agency even estimates that indoor air may be up to five times more polluted than what’s outside.
Poor home air quality can contribute to an array of respiratory troubles (e.g., sore throat, heart disease, and stroke), so it is important to eliminate and guard against the sources of pollution. The common sources include dust, dander, smoke, nitrogen dioxide, and mold.
Eliminate the sources — Vacuum and dust weekly; wash sheets and comforters weekly; use an antiallergen carpet cleaner; keep pets off of the bed.
Improve ventilation — Maintain air filters on your heating and air-conditioning systems; open windows as often as possible.
Consider buying the best air cleaner — While air filters do not magically cure allergy problems, they do go a long way toward reducing pollutant levels in the home.

The Effects of Melatonin (cont)

libido, inhibition of fertility, decreased sperm count, breast enlargement in men, depression, and retinal damage.
No studies have been conducted on the long-term (more than a month) safety of melatonin therapy.
Contraindications
People who should not take melatonin include: pregnant or breastfeeding women, women trying to conceive, as well as individuals with autoimmune diseases, allergies, cardiovascular disease, seizure disorders, liver disease, and a history of drug or alcohol abuse.
Drugs that have possible negative interactions include: anti-depressant medications, blood pressure medications, anticoagulants, non-steroidal anti-inflammatory drugs such as ibuprofen, immunosuppressant medications, amphetamines, caffeine, tobacco, and alcohol.
Insomnia
Melatonin, in short-term use, is effective in reducing the amount of time it takes to fall asleep for those suffering with Delayed Sleep Phase Syndrome, according to AHQR and MIT. Individuals with Delayed Sleep Phase Syndrome are usually described as “night owls.” Although they experience normal sleep structure and duration, their sleep/wake cycle is the opposite of most people around them.
Melatonin has no effect on other primary sleep disorders such as narcolepsy, sleep walking, or night terrors. Melatonin also has no effect on secondary sleep disorders- those caused by other medical conditions such as chronic pain or mental illness.
Berg, L. Melatonin for Sleep Disturbances. Retrieved October 23, 2005, from http://altmed.creighton.edu/melatonin/contraindications.htm.
Thomson, E. A. (2005). Rest easy: MIT study confirms melatonin’s value as sleep aid. Retrieved October 23, 2005, from Massachusetts Institute of Technology, News Office Web site: http://web.mit.edu/newsoffice/2005/melatonin.html.