Side Effects And Risks
Supplementing with melatonin is a simple and low-risk option. While its short-term use has been found safe, more studies are needed to evaluate any long-term use effects. Unwanted side effects or adverse events rarely occur, and theyre often mild if they do.
According to the Mayo Clinic, side effects may include headaches, dizziness, nausea, or upset stomach. Additionally, melatonin may interact with blood thinners, blood pressure medication, and other medications that cause sleepiness.
If youre an older adult or you happen to suffer from a medical condition that requires medications such as these, speak with your doctor to determine if melatonin is right for you. They may be able to offer an alternative medication to help you find short-term or long-term relief from anxiety.
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Does Melatonin Help With Anxiety
There is some evidence to suggest that melatonin, a hormone produced by the pineal gland in the brain, may be helpful in reducing anxiety. Melatonin is involved in regulating the bodys sleep-wake cycle, and it is often used as a natural sleep aid. However, research suggests that it may also have some anxiolytic effects.
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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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Harms And Adverse Events
To monitor harms and adverse events two systems will be employed in the current trial. Firstly, at each clinical visit and during each phone call the patient will be interviewed regarding possible side effects according to the summary of product characteristics which contains a list of known side effects. Furthermore, an open-ended question regarding side effects will be asked to try to detect any unexpected side effects.
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What Does Anxiety Feel Like
The symptoms of anxiety disorders can affect people both emotionally and physically.
People with anxiety may feel extremely nervous and on-edge. This can affect their concentration and mood, leading to irritability and restlessness. Their fear or sense of impending doom can feel overwhelming and out-of-control.
Physically, anxiety disorders can provoke tense muscles, rapid breathing and heartbeat, sweating, trembling, gastrointestinal distress, and fatigue.
Many people with anxiety disorders attempt to avoid situations that could trigger heightened worry however, this does not resolve their underlying fear and can interrupt both professional and personal activities. Over time, a person with anxiety disorder may get used to being worried such that a state of distress or fear seems normal.
Anxiety disorders can occur alongside other mental health problems like depression. According to the Anxiety and Depression Association of America Trusted SourceAnxiety and Depression Association of America ADAA’s mission focuses on improving quality of life for those with anxiety, depression, OCD, PTSD, and co-occurring disorders through education, practice, and research.adaa.org, nearly 50% of people with depression are also diagnosed with an anxiety disorder.
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How Well Does It Work
Everybody reacts differently to medicines and supplements, so melatonin may or may not work for you.
Some studies say it could help with jet lag and some sleep issues like delayed sleep phase disorder, shift work disorder, and some sleep disorders with children.
Other research shows it may let people with insomnia fall asleep slightly faster. It may also help you sleep better through the night, but not necessarily longer.
Still more studies have shown that melatonin doesn’t help sleep problems at all. There’s also not enough research to say it helps with any issues not related to sleep.
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Other Soothing Remedies For Anxiety
Taking a melatonin supplement is just one thing you may boost your mood and calm your racing thoughts. Here are some other techniques you may want to try:
- Maintaining a healthy sleep schedule
If your feelings of anxiety are negatively impacting your daily life or reaching levels that you find hard to deal with on your own, you may want to speak to your physician. In the interim, dont give up on trying to bring peace to your day and your mind.
Learning to identify your stressors may help you find ways to reduce your stress and the anxiety associated with it. Are there things you can let go of? Or are there other ways to minimize the effects of the stress you cant avoid?
There are many causes of stress and anxiety. There are just as many symptoms, it would seem. Dealing with them all can require a multi-step approach to soothing your discomfort.
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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:
Can Melatonin Reduce Anxiety
Melatonin has proven effective against anxiety in some circumstances, such as in older people with primary insomnia and before surgery.
In fact, research shows that melatonin administered before surgery is as effective at reducing anxiety as benzodiazepines, a class of anti-anxiety medications that includes drugs like Xanax.
But there hasnt been any definitive research that proves melatonin is an effective treatment for anxiety in all cases.
Still, if youre prone to anxiety at night or are having trouble falling asleep because of anxiety, melatonin might prove a helpful tool. Thats because, for people with both conditions, insomnia is often caused by a racing mind.
Melatonin may interrupt the feedback loop created by anxiety from insomnia, where anxiety causes insufficient or inadequate sleep, which then causes more extreme levels of anxiety. Melatonin may help you fall asleep faster, which might mean you get more sleep. Getting enough quality sleep is crucial to support mental health.
Try these mindful breathing practices to help with anxiety and insomnia.
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How To Take It
Melatonin is available over the counter as a dietary supplement, and most products recommend a dose between 1 and 10 mg, though some are as high as 12 mg.
How much melatonin you take plays a significant role in determining how effective the supplement is. But because supplements like this one arent regulated by the Food and Drug Administration , theres no standardized dosing schedule.
Lack of regulation also means that theres no guarantee that a melatonin supplement you purchase will contain the ingredients listed on its label.
Since theres no official recommendation from the FDA, weve pulled dosage info from clinical research. According to studies, its best to start with a lower dosage and work your way up.
A starting dose of 5 mg or fewer is within the recommended range, though you may want to begin even lower if youre very sensitive to medication side effects.
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Is It Safe To Take Melatonin
For melatonin supplements, particularly at doses higher than what the body normally produces, thereâs not enough information yet about possible side effects to have a clear picture of overall safety. Short-term use of melatonin supplements appears to be safe for most people, but information on the long-term safety of supplementing with melatonin is lacking.
Also keep in mind:
-
Interactions with medicines
- As with all dietary supplements, people who are taking medicine should consult their health care providers before using melatonin. In particular, people with epilepsy and those taking blood thinner medications need to be under medical supervision when taking melatonin supplements.
Possible allergic reaction risk
Safety concerns for pregnant and breastfeeding women
Safety concerns for older people
Melatonin is regulated as a dietary supplement
Products may not contain whatâs listed on the label
How Melatonin Compares To Anxiety Medication
So at its most basic use as a sleep aid, melatonin treatment can indirectly lessen anxiety. But could there be other ways that this naturally occurring hormone could contribute to the reduction of anxiety?
A 2017 study published in the American Journal of Translational Research found strong evidence that melatonin administration displayed the ability to reduce anxiety-like behavior caused by sleep deprivation in rats. In the placebo-controlled trial mentioned earlier, where melatonin was administered prior to surgery, it showed such a significant reduction in anxiety, that researchers concluded that melatonin administration offers an atoxic alternative to benzodiazepines, particularly sedatives such as Midazolam or Xanax.
In another controlled trial focused on pre-surgery anxiety, researchers compared six milligrams of oral melatonin to Alprazolam and discovered that the oral melatonin dosage was an effective alternative. The conclusion held that, as a premedication, melatonin could also lessen anxiety, but with less sedation and cognitive dysfunction.
During the trial, the natural supplement showed a significant advantage over the oxazepam, in both lessening anxiety and improving sleep quality. For this reason, melatonin treatment is largely considered more favorable than oxazepam for these types of patients.
In 2018, another study found that melatonin helped reduce symptoms of depression for some people.
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How Can You Take Melatonin To Help Anxiety
If youre thinking about taking melatonin for anxiety, the typical dosage is usually 1 to 10 mg a day, but there isnt a standardized optimal dose.
Taking a higher dose than 10 mg doesnt show any benefits that we know of right now.
Whats most important is that first, you follow the dosage instructions of the product itself. You should also look for high-quality melatonin supplements.
There are also ways you can naturally increase your melatonin levels without taking a supplement. For example, a few hours before going to bed, stop watching electronics. The blue light can be disruptive to your sleep. Artificial light reduces your brains production of melatonin.
If you get a lot of natural light during the day, it can also help your sleep-wake cycles.
Are There Side Effects
The good news: In the short term, at least, melatonin is unlikely to do any harm.
Compared to most other sleeping pills, the side-effect profile is much better, and its not going to be addictive, said Dr. Bhanu Prakash Kolla, an associate professor of psychiatry and a consultant at the Center for Sleep Medicine at the Mayo Clinic. But because melatonin can cause drowsiness, the Mayo Clinic warns that you shouldnt drive or operate machinery within five hours of taking it.
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How To Take Melatonin
It isnt clear if theres a specific dose of melatonin thats better for anxiety. The usual dosage of oral melatonin is 0.1 mg to 5 mg before bedtime .
In a meta-analysis of clinical studies, the dose of melatonin given to ease pre-surgery anxiety ranged from 3 mg to 14 mg and was taken about one to two hours before surgery .
Medical professionals consider melatonin to be generally safe. Still, there are some situations in which you should not take melatonin, like before driving or after youve consumed alcohol or other sleeping pills. Its also a good idea to consult your pharmacist or healthcare provider before taking melatonin if you are pregnant, breastfeeding, have other medical conditions, or take prescription medications . Do not take melatonin before surgery before speaking with your healthcare provider.
Melatonin May Be Helpful For Sleep
Even though the evidence specifically linking melatonin to anxiety is weak, it could still be a helpful tool, especially if your anxiety is sleep-related. When we think about insomnia, a lot of insomnia can be related to anxiety with racing minds and that kind of thing. says Melinda Ring, executive director of the Osher Center for Integrative Medicine at Northwestern University in Chicago. On the flip side, if you dont get enough sleep, you have the potential to be more anxious the next day.
We do know that it tends to be a cycle. People with insomnia, especially chronic insomnia, tend to have worse depression and worse anxiety. And we also know that people with depression and anxiety tend to have worse sleep, says Rafla-Yuan.
Alex Dimitriu, MD, double board-certified in psychiatry and sleep medicine and founder of Menlo Park Psychiatry & Sleep Medicine, adds that melatonin has been shown to improve sleep quality, which may also help the brain better restore itself at night and be better equipped to handle daily stress and dips in mood.
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