Melatonin can be a really good effective supplement in helping shift workers manage sleep and alertness better, but you must use the right type and dose at the right time. Also timing your light exposure correctly is a big plus as well. But what is melatonin? How can you use it correctly? And what effect will it have on me? These will be discussed below so you can decide if taking this powerful supplement is right for you.
What is Melatonin?
Melatonin is a natural hormone, produced by the pineal gland in the brain and is only released at night. This is the key and very important for shift workers to understand! It is sometimes called the ‘hormone of darkness’. The release of melatonin is controlled by your 24-hour circadian internal clock. I believe I have another blog post about this if you want to check it out. This internal clock tells the brain it’s nighttime. The body usually starts to release melatonin about 2-3 hours before we go to sleep. Melatonin can be purchased in pill form as a supplement for people who need a little extra boost. But this form contains a synthetic version of the hormone in a much higher dose than we naturally produce it in the body. Melatonin is the only time cue (other than light) that can shift the clock and help you manage your shift work schedule. Although its effects are generally weaker than light, it can be effective for some.
Can melatonin help me manage shift work?
Taking melatonin while doing shift work will do two things: First, it will help shift the timing of the circadian clock to help you manage your shift work better. Second, it will help you sleep when you are transitioning between work shifts. It does this by telling the brain to sleep at a different time than the body normally would. For example, taking melatonin can help shift workers sleep during the day when working night shifts. One downside to taking melatonin that shift workers must realize is that it’s not a sleeping pill and will not help you sleep once you are used to one type of shift. So, you must do other things in addition to taking melatonin.
Melatonin may also help to adapt your circadian clock to your specific work schedule. While natural light is obviously the most important time cue for resetting your circadian clock, taking the right type and dose of melatonin, at the right time, can help you adapt your clock when transitioning between work schedules. They both need to work together in order for it to benefit you.
What type and dosage and when should I use melatonin?
I recommend starting with a low-dose (1-3mg) fast release pill to help reset your internal clock. They do make slow-release formulations and higher doses but they may stay in your system too long and confuse your circadian clock.
Melatonin is considered a food supplement in the USA. The manufacture and sale of melatonin are less controlled than prescription drugs. This makes them have more variations in the quality and dose across products. One thing to keep in mind, just like other supplements, it’s often sold combined with other substances, such as Valerian or St John’s Wort. So, use a ‘melatonin-only’ product, without additional substances, and also buy it from a reputable pharmacy or an online source like iHerb, Swanson, or Now Brand.
So, about the timing. The timing of melatonin administration is dependent on several factors, including the resetting effects required, the time of your work shifts, chronotype, and desired sleep time, which varies per individual. There are also times when melatonin should not be taken as well. Just be careful while driving home from a shift.
Unfortunately, there is no simple rule of thumb for when to take melatonin when you are a shift worker.
What are the side effects of Melatonin?
According to the MayoClinic.com, melatonin is generally safe in the short-term, however if you do take it for shift work some of the side effects that you may experience is headache, dizziness, irritability, mood swings, reduced alertness, confusion, decrease appetite, and stomach cramps just to name a few. You may experience different ones, but these are the most common. As a rule of caution melatonin may interact with certain medications so it’s always a good idea to either ask a pharmacist or your doctor before taking it.
Also, keep in mind that with any supplement, melatonin shouldn’t be the only remedy you use to resolve your health concern. It needs to be combined with lifestyle choices that create a solid foundation for good health. This includes things such as good nutrition, daily exercise, a daily mind-body practice, good sleep hygiene, social connectedness and spirituality just to name a few. Harmony Shift can help with these in many ways. Contact us today if you need help, have questions, or just have something to tell us. We love hearing from our readers.
Until next time.
Take care,
Darren
Harmony Shift 