Melatonin
 

The subject of the use of melatonin supplements to reduce jet lag comes up now and then. I tried it, but it gave me night terrors. So I did a bunch of reading and research and found that a sleep mask does the trick for me. Here's some things I've found out about melatonin (also posted on airline board):

I tried melatonin, but it gave me night terrors. Based on a bunch of research, I started using a sleep mask on flights--works great for me and I'm not introducing unneeded and unregulated substances into my body.

Jet lag: It does appear that melatonin helps many people deal with jet lag. Taking 5 mg. of melatoinin at bedtime usually produces quicker and better quality sleep.

Are melatonin supplements safe?
Like all non-regulated supplements, makers don't have to conduct any studies of effectiveness or safety, and there are no controls over how they manufacture the supplement. ConsumerLab.com tested 18 melatonin supplements and found lead contamination in one, as well as dosages that didn't match what was adverised on the label. Makers can legally produce unregulated supplements in their kitchen sink or garage, and some do.

Researchers have concerns about supplemental melatonin affecting ovaries and testicles--it apparently has a side effect on a brain hormone related to reproduction.

You can increase melatonin production without taking pills. Melatonin production is increased when you are in a darkened room. No night lights. No glowing clock dials. No turning on the lights when you have to get up in the middle of the night to use the bathroom. A sleep mask is effective as well (my solution on long flights).

Bottom line--supplemental melatonin is apparently effective in helping the amount and quality of sleep for many people--thus reducing jet lag impacts. But, for some of us, there might be better ways to increase melatonin production than taking pills.

I thought the recommended supplement was serotonin.
I'm a far cry from a biochemist, but if melatonin produced deeper sleep, wouldn't Africans be extremely well rested, and albinos be sleepless wrecks?

tomboy--It's melanin, not melatonin, which affects the level of skin pigmentation.

Melatonin is a hormone produced in the pineal gland. It does all sorts of things--including its involvement in sleep regulation.

You are probably thinking of melanin.

Very interesting Rufus, thanks.

I use Melatonin sometimes and it definately gives me better sleep but also gives me a boost mid afternoon on the first few days. I usually don't sleep on flights, so I miss almost an entire night's sleep.

Interesting about the night terrors; I have never made the connection, but will watch out for it. I usually get the terrors from cold and 'flu meds. What form did it take?

BTW, melatonin was banned in most countries for about 3 years after it became higly popular. Some travellers were taking it in high doses and lost all memory of their journey, waking up in hotel rooms not remembering how they got there. Also, there was some concern about brain cancer for a while.

regards Ger

Gaak! I must be getting old. Now everyone knows why I decided on brain surgery rather than biochemistry. Now if only I could remember the difference between the cerebrum and the cerebellum.

tomboy--use yellow sticky notes. Or is the surface of the brain too moist for them to stick well? If so, maybe thumbtack the sticky notes to the appropriate brain region--wouldn't want a sticky note to fall off during a critical phase of surgery.

Ger--My night terrors (and I have only had night terrors when I tried melatonin) involved running/hiding from some undetermined horror. I felt completly defenseless, filled with dread, and certain that I would be subjected to great pain and death--and usually naked.

It was so realistic that, even after I woke up, I was convinced that it was real and tried to run, fight, hide for several minutes.

Scared Mrs. Fly to no end.

First time, I didn't connect it with the melatonin. When it happened the second time with melatonin, the light bulb clicked on.

I'll stick with the sleep mask from now on.

Rufus, you've got me scared! I've taken melatonin, but never more than 2 mg., occasionly 3 mg. I sometimes take it at home, as I have trouble falling asleep.
Supposedly, as you age, your melatonin production decreases (and I'm definitely ageing!). It certainly helps me fall asleep, and stay asleep - but I'm somewhat groggier when I wake up in the morning.

I'm also not real happy with what Ger said about melatonin! Maybe I'll just try to count sheep instead.