Other Ways To Treat Anxiety
Since theres not enough research about the efficacy of melatonin for anxiety, you may want to look for more standard treatment options.
After all, anxiety can have a huge impact on your daily life and it can make you feel like your cognitive functions are impaired.
Thankfully, there are some research-backed ways to deal.
Use Melatonin Sleep Supplements Wisely And Safely
Less is more, Buenaver says. Take 1 to 3 milligrams two hours before bedtime. To ease jet lag, try taking melatonin two hours before your bedtime at your destination, starting a few days before your trip. You can also adjust your sleep-wake schedule to be in sync with your new time zone by simply staying awake when you reach your destinationdelaying sleep until your usual bedtime in the new time zone. Also, get outside for natural light exposure. Thats what I do, Buenaver says.
Taking Vitamins And Supplements To Help Ease Anxiety
There are also some supplements and vitamins that may relieve some of the symptoms that accompany your anxiety.
The vitamin Bs are a group of eight nutrients that work together to manage various processes in your body, including stress levels.
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Dangerous Interactions Could Occur
The supplement could also interfere with other important medications, including blood thinners, diabetes drugs, immune system-suppressing drugs, anti-seizure drugs and some contraceptives. If you’re taking any type of medication, it’s important to talk to your HCP before taking melatonin or any other dietary supplements.
Taking Melatonin For Jet Lag
Jet lag happens when you travel across time zones. For a few days after you’ve traveled, your body’s internal clock will still be set to where you came from, not where you arrived. This can make you tired and you may have trouble focusing.
Research has shown that melatonin may help you get over jet lag symptoms. In fact, the American Academy of Sleep Medicine supports using melatonin to reduce jet lag and sleep better when you’ve been traveling across more than one time zone.
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Can Melatonin Cause Depression
Theres no evidence that melatonin causes depression in people with no history of it. A 2016 review of recent melatonin research found no serious negative effects linked to melatonin use.
But some people do experience side effects. Usually, this includes some mild dizziness, nausea, or drowsiness. But in less common cases, some people experienced:
- short-term depression
So far, the consensus seems to be that taking melatonin can cause temporary symptoms of depression. But it wont cause someone to show prolonged symptoms typical of a diagnosis of major depressive disorder.
The link between melatonin and existing depression isnt fully understood.
A small 2002 study suggests that people with depression might have higher levels of melatonin. And a 2006 review of multiple studies suggests that the brains of people with depression often produce more melatonin at night.
Remember, melatonin helps your body prepare for sleep. It makes you feel less energized, which is also a common symptom of depression. If you experience low energy as a depression symptom, taking melatonin could potentially make it worse.
While short-term feelings of depression are a rare but possible side effect of melatonin, its unclear if it would cause worsening symptoms in someone already diagnosed with depression. Plus, most people who take melatonin including those with and without depression dont experience this side effect.
Melatonin Supplements Can Help With Sleep Problems But It’s Unclear If They Can Help Anxiety Here’s What The Experts Want You To Know
Taking melatonin for sleep in particular, delayed sleep-phase syndrome, where you have trouble falling asleep is well-documented. However, evidence that it can help for anxiety is limited. There have not been any studies that show that taking melatonin every day is an effective treatment for generalized anxiety, social anxiety, things like that, says Eric Rafla-Yuan, a clinical professor in the department of psychiatry at the University of California San Diego.
That said, there is some research that suggests there are benefits in specific circumstances. For example, a 2015 study published in Cochrane Systematic Review-Intervention that looked at 12 randomized controlled trials found that, when compared to a placebo, melatonin could reduce anxiety before a medical procedure, such as a hysterectomy or cataract surgery.
Melatonin gets the brain ready for sleep, and this is possibly what helps with the anxiety. It triggers our brain that its time for relaxation and winding down, says Rafla-Yuan, who works with patients to help them manage their anxiety with medical and dental procedures.
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Its A Hormone Not An Herb
Because it is purchased over the counter, experts say many people view melatonin as an herbal supplement or vitamin. In reality, melatonin is a hormone made by the pineal gland, located deep within the brain, and released into the bloodstream to regulate the bodys sleep cycles.
There is a view that if its natural, then it cant hurt, Robbins told CNN in a prior interview on the impact of melatonin on children. The truth is, we just really dont know the implications of melatonin in the longer term, for adults or kids.
Another reality: Studies have found that while using melatonin can be helpful in inducing sleep if used correctly taking it at least two hours before bed but the actual benefit is small.
When adults took melatonin, it decreased the amount of time it took them to fall asleep by four to eight minutes, Dr. Cora Collette Breuner, a professor in the department of pediatrics at Seattle Childrens Hospital at the University of Washington, told CNN last March.
So for someone whotakes hours to fall asleep, probably the better thing for them to do is turn off their screens, or get 20 to 40 minutes of exercise each day, or dont drink any caffeinated products at all, Breuner said.
These are all sleep hygiene tools that work, but people are very reticent to do them. They rather just take a pill, right?
If You Want To Try Melatonin For Anxiety
Melatonin is most commonly purchased over-the-counter in pill, gummy or liquid form. A range of doses are availablefrom 0.3 mg to 10 mg and higherbut larger doses arent necessarily more effective.
If youre generally healthy and not taking other medications, Dr. Ring says it would likely be safe to try melatonin without talking to a doctor first. Its important to note though, that the timing and dose can influence its effectiveness, so you may want to work with a doctor regardless.
Dr. Ring suggests sticking with well-known, good quality brands, ideally those that have been tested by a consumer lab or have the USP verified mark, which indicates the supplements have been vetted for their potency, purity and overall quality.
Because melatonin is sold as a dietary supplement, its not as stringently regulated as a drug would be, which means there could be concerns about contaminants, or the product containing less, or more, melatonin than is specified on the label, explains Dr. Ring.
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Liposomal Melatonin Technology Provides Several Different Advantages Including:
Clearly, liposomal melatonin supplement deserves serious consideration as a potential sleep aid.
Are There Any Potential Side Effects
Studies are limited for this supplement and therefore information regarding side effects is also limited. Side effects are uncommon but may include sleepiness, weight gain, and changes in fertility. The implants have been associated with non-infected abscesses.
In humans, altered sleep patterns, sleepiness, itchiness, low body temperature, and headache have been reported. The significance of these side effects in animals is unknown.
This short-acting medication should stop working within 24 hours, although effects can be longer in pets with liver or kidney disease.
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What The Research Says About Melatonin For Anxiety
Taking melatonin for sleepin particular, delayed sleep-phase syndrome, where you have trouble falling asleepis well-documented. However, evidence that it can help for anxiety is limited.
There have not been any studies that show that taking melatonin every day is an effective treatment for generalized anxiety, social anxiety, things like that, says Dr. Rafla-Yuan.
That said, there is some research that suggests there are benefits in specific circumstances. For example, a 2015 study published in Cochrane Systematic Review-Intervention that looked at 12 randomized controlled trials found that, when compared to a placebo, melatonin could reduce anxiety before a medical procedure, such as a hysterectomy or cataract surgery.
Melatonin gets the brain ready for sleep, and this is possibly what helps with the anxiety. It triggers our brain that its time for relaxation and winding down, says Dr. Rafla-Yuan, who works with patients to help them manage their anxiety with medical and dental procedures.
Korotkova Liudmila/Getty Images
Melatonin For Sleep: Does It Work
Melatonin sleep aids are growing in popularity, with 3 million Americansusing them in 2012, according to a nationwide survey from the Centers forDisease Control and Prevention. If youre among them or are consideringmelatonin for sleep, its smart to understand exactly how melatonin works.
Your body produces melatonin naturally. It doesnt make you sleep, but as melatonin levels rise in the evening it puts you into a state of quiet wakefulness that helps promote sleep, explains Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M.
Most peoples bodies produce enough melatonin for sleep on their own. However, there are steps you can take to make the most of your natural melatonin production, or you can try a supplement on a short-term basis if youre experiencing insomnia, want to overcome jet lag, or are a night owl who needs to get to bed earlier and wake up earlier, such as for work or school.
If youd like to harness melatonins sleep-inducing effects, Buenaver recommends taking these steps.
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The Connection Between Melatonin Sleep And Anxiety
It is interesting to note that sleep disturbances are one of the symptoms of generalized anxiety disorder. Melatonin has been shown to be effective in treating these sleep disturbances. Indirectly, in this way, melatonin helps relieve your anxiety symptoms. Sleep deprivation has been demonstrated to induce anxiety-like behaviors in rats. One study published in the American Journal of Translational Research in 2017 examined the effects of melatonin on sleep deprivation-induced anxiety-like behaviors and tried to determine the possible mechanisms involved.
This study has shown strong evidence that melatonin supplementation is able to reduce sleep deprivation-induced anxiety-like behaviors. This is due to a combination of factors:
Using Melatonin For Anxiety
Using melatonin for anxiety is as simple as taking a melatonin supplement before bed. These supplements come in tablet form and can be taken by mouth or dissolved under the tongue. Clinical studies suggest taking 3-10 milligrams before bed for optimal results. Higher doses of melatonin do not necessarily work better. However, age, body weight, and sensitivity to melatonin may affect the recommended dosage.
As you begin looking for melatonin supplements, look for reputable, high-quality options. Supplements like melatonin arent regulated by the Food and Drug Administration , so it pays to do your research and find reliable and trusted sources. For example, some supplements are verified by the United States Pharmacopeia, which means theyll be free of contaminants and safe to consume.
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How Is Melatonin Given
Melatonin is given by mouth in the form of a tablet, capsule, or liquid. It may be given with or without food however, if vomiting occurs when dosed on an empty stomach, give future doses with food. Measure liquid forms carefully. It may also be given as an implant placed under the skin in the hospital setting.
This medication will take effect quickly, in about 1 to 2 hours, and improvement in clinical signs should follow.
Are There Any People Who Should Avoid Taking Melatonin
Theres limited research into the safety of using melatonin supplements during pregnancy. Also, while melatonin is a normal component of breast milk, theres little research into the effects of taking melatonin supplements while breastfeeding.
Because of this, its best to avoid taking melatonin if youre:
Its a good idea to schedule an appointment with your doctor or healthcare provider if you notice that you:
- frequently have trouble falling asleep or staying asleep at night
- often feel drowsy or tired during the day
- have trouble performing your daily activities
Your doctor will work with you to discuss your sleep routine and lifestyle habits. They may also ask you to keep a sleep diary to track the amount of sleep youre getting over a period of time.
Its also possible that your doctor will perform a physical exam and order blood tests. These can help them rule out a medical condition that may be causing your sleep issues.
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When You Should Avoid Melatonin
Dr. Ring cautions you shouldnt take melatonin alongside other sedatives without doctor supervision and that if you have a history of seizures you should also work with a doctor to see if melatonin is appropriate for you. Melatonin can also interact with other medications like blood thinners.
Dr. Rafla-Yuan notes that melatonin has not been as well-studied in infants and children, and so people in those age groups should not take it without a doctors support.
People who are pregnant or breastfeeding should also avoid melatonin, adds Dr. Ring.
Are There Any Drug Interactions I Should Be Aware Of
The following medications should be used with caution when given with melatonin: benzodiazepines, succinylcholine, or warfarin. Melatonin can also decrease cortisol and estradiol levels.
Vitamins, herbal therapies, and supplements have the potential to interact with each other, as well as with prescription and over the counter medications. It is important to tell your veterinarian about any medications that your pet is taking.
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Melatonin As An Antioxidant
Melatonin may reverse the activation of the HPA axis due to stress. The HPA axis drives the bodys stress response to chronic stress and stimulates the production of cortisol, the stress hormone. Additionally, melatonin inhibits both spontaneous and stimulated HPA axis activity. As an antioxidant and free radical scavenger, melatonin helps prevent oxidative stress and damage in the central nervous system, which is particularly sensitive to this type of damage.
Oxidative stress also plays an important role in the HPA axis and the anxiety-like behaviors induced by sleep deprivation. In that way, the antioxidant and free radical scavenger properties of melatonin may produce an anxiolytic effect.
When To Steer Clear
Certain people should be more cautious about melatonin use, particularly if it triggers a negative reaction, including those with:
- Chronic insomnia. Having trouble falling asleep or staying asleep that lasts a month or more shouldn’t be managed with melatonin, according to the American Academy of Sleep Medicine and the American College of Physicians. These groups recommend other more proven remedies , noting that there is not enough evidence that melatonin is safe and effective for long-term use.
- Restless Legs Syndrome . The tingling or “creepy-crawly” feeling in the legs that often keeps people awake could be worsened by melatonin. The supplement can intensify RLS symptoms because it lowers the amount of dopamine in the brain, according to the Restless Legs Syndrome Foundation. If you’ve been diagnosed with RLS or suspect that you have the condition, talk to your HCP about lifestyle changes or medications that could help.
- Dementia. This progressive cognitive deterioration is often associated with insomnia, which can tax both patients and their caregivers. But melatonin may do more harm than good among those with dementia since the condition causes people to metabolize the supplement more slowly, resulting in daytime drowsiness. In people with moderate or severe dementia, melatonin supplementation may increase the risk of falls, according to 2015 guidelines from the American Academy of Sleep Medicine.
If you’ve been drinking alcohol, it’s also not safe to take melatonin.
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What Do I Do If Im Experiencing Symptoms Of A Melatonin Overdose
Compared with most other sleep aids, melatonin clears the body quickly, and its effects are short-lasting. If you are experiencing unwanted symptoms after taking melatonin, you can most likely just wait it out as your body processes it. However, when in doubt, it is always a good idea to seek professional advice. Do not hesitate to contact your doctor or local poison control for guidance on managing worrisome symptoms or determining whether you need medical care.
If You Are Looking For Ways To Increase Your Melatonin Blood Levels You Should Consider A Melatonin Supplement
More specifically, you may want to do some research on Liposomal Melatonin Technology. Liposomal Technology uses micro-sized fluid-filled liposomes to protect and deliver nutrients directly into the cells and tissues of the body. These liposomes are very similar to human cells, which makes it easier for them to be transported within the body. As a result, nutrient absorption is greatly increased, and there is less intestinal discomfort than with using standard oral supplements.
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