Melatonin Supplementation And Sleep Disorders
Research and interest in melatonin treatment are growing. Melatonin is recommended as an adjuvant treatment for sleep disorders in children and adolescents, particularly those with autism. Research has also found that melatonin may lead to significantly advanced sleep onset in individuals living with delayed sleep-phase syndrome.
However, even in the context of sleep disorders, studies show mixed results, and any evidence should be carefully examined.
Can You Naturally Raise Your Melatonin Levels
Melatonin is a natural hormone and there are ways to measure levels in the body, says Dr. Kolla, but this is usually done in research settings. There really is nothing we can do to increase our levels. Light can suppress its secretion, so avoiding light, especially bright light, in the evenings is helpful.
Being conscious of the screens youre staring at in the evening can play a huge role in when your melatonin levels change, but this doesnt raise the percentage of the hormone in your body.
Taking supplements orally can increase the levels of melatonin in the blood to much higher levels than the body naturally produces. So exercise caution before ingesting high dosages as it can lead to spill-over effects and disrupt sleep further.
What Should I Ask My Healthcare Provider
If you have SAD, ask your provider:
- What treatment is best for me?
- How can I prevent depressive episodes?
- Will light therapy work?
- Should I take an antidepressant?
- When should I start treatment?
- How long should my treatment continue?
- What can I eat to improve my symptoms?
- What else can I do to feel better?
A note from Cleveland Clinic
Seasonal affective disorder is a type of depression that happens every year during a specific season, usually winter. Symptoms can include a lack of energy and feelings of hopelessness. Fortunately, theres treatment for seasonal depression. Talk to your healthcare provider. The provider may recommend a special lamp for SAD. The lamp emits bright light to improve symptoms. Antidepressants and talk therapy can also provide relief. If youve had seasonal depression in the past, talk to your provider about starting treatment before symptoms begin.
Last reviewed by a Cleveland Clinic medical professional on 12/07/2020.
References
Don’t Miss: How To Find Someone To Talk To About Depression
Is Melatonin An Effective Treatment For Depression
While treatments for depression are available, scientists have found that their effectiveness varies greatly from person to person. This may be attributable to the wide variety of symptoms that a person with depression can experience – one person’s experience of depression may be very different from another.
Selective serotonin reuptake inhibitors are among the most common depression treatments. SSRIs are antidepressant medications that affect the balance of serotonin in the brain, a hormone that helps regulate mood, sleep, and other basic functions. However, research has found that SSRIs only improve depressive symptoms in about one in five people living with moderate to severe depression.
Because of this, scientists have trialed melatonin treatment for depression. Melatonin treatment typically involves taking melatonin supplements once or twice a day, including once around bedtime.
A recent systematic review explored the effects of melatonin treatment on individuals living with different types of depression. The results of clinical trials are mixed. While some studies found no antidepressant effect, others found significant improvements in depressive symptoms.
In particular, one study found that a combination of slow-releasing melatonin and buspirone had a significant antidepressant effect in the context of depression. Another found that taking melatonin supplements twice daily improved symptoms of seasonal affective disorder.
What Causes Seasonal Affective Disorder
Researchers dont know exactly what causes seasonal depression. Lack of sunlight may trigger the condition if youre prone to getting it. The theories suggest:
- Biological clock change: When theres less sunlight, your biological clock shifts. This internal clock regulates your mood, sleep and hormones. When it shifts, youre out of step with the daily schedule youve been used to and cant adjust to changes in daylight length.
- Brain chemical imbalance: Brain chemicals called neurotransmitters send communications between nerves. These chemicals include serotonin, which contributes to feelings of happiness. If youre at risk of SAD, you may already have less serotonin activity. Since sunlight helps regulate serotonin, a lack of sunlight in the winter can make the situation worse. Serotonin levels can fall further, leading to depression.
- Vitamin D deficiency: Your serotonin level also gets a boost from vitamin D. Since sunlight helps produce vitamin D, less sun in the winter can lead to a vitamin D deficiency. That change can affect your serotonin level and your mood.
- Melatonin boost: Melatonin is a chemical that affects your sleep patterns and mood. The lack of sunlight may stimulate an overproduction of melatonin in some people. You may feel sluggish and sleepy during the winter.
- Negative thoughts: People with SAD often have stress, anxiety and negative thoughts about the winter. Researchers arent sure if these negative thoughts are a cause or effect of seasonal depression.
Also Check: Can You Check Yourself Into A Mental Hospital For Depression
How Does Melatonin Relate To The Monoamine And Neurotrophic Hypotheses Of Depression
Since the report of two pharmacological agents in the late 1950s, the pathophysiology of MDD has been linked to a depletion in monoaminergic neurotransmitters, such as noradrenaline, serotonin and dopamine . Initial studies showed that severe depressive episodes could be effectively treated with monoamine oxidase inhibitors and tricyclic antidepressants , which share increased availability of brain catecholamines as a common pathway. The involvement of other monoamines has been studied, with growing evidence to the role of serotonin with the introduction of Selective Serotonin Reuptake Inhibitors in the 1960s.
Since melatonin production occurs from serotonin after stimulation of adrenoreceptors , it has been hypothesized that a disturbance in melatonin secretion could be present in the acute phase of depressive illness, and possibly be related to its pathophysiology. Moreover, melatonin controls dopamine signaling in the forebrain, hypothalamic and hippocampal areas . Of note, dopamine is not only the precursor of noradrenaline, but also has been implicated in the circadian regulation of melatonin production , via activation of dopamine D4 receptors by noradrenergic signals .
Can Melatonin Cause Depression The Truth
So, can melatonin cause depression? The answer is probably not. Theres a lot of misinformation in the world today around melatonin and depression, simply because we dont fully understand the impact melatonin can have on our body quite yet.
Research is still ongoing into melatonin and how it influences the mind, circadian rhythm and other factors. Because this substance can cause you to feel tired and sleepy, this sometimes leads to incorrect connections between melatonin and depression.
For the most part, however, the evidence seems to prove the connection between melatonin and depression is more good than bad. By re-aligning the circadian rhythm and improving your overall sleep experience, melatonin can help to reduce feelings of depression, and help give you more control over your emotions.
Theres no evidence melatonin will cure anxiety or depression on its own. However, it could be a valuable way to address some of the symptoms you feel.
As always, discussing your specific circumstances with your doctor will help to ensure you get the right treatment for your needs.
Siestio. Sleep Matters.
You May Like: My Partner Has Depression How Do I Cope
How Does Melatonin Affect Seasonal Affective Disorder
Seasonal affective disorder is directly correlated with increased levels of melatonin. Melatonin is the hormone that regulates your sleep cycle. Melatonin production is inhibited by light and stimulated by darkness. This means that the melatonin levels in your bloodstream should be low during the day and high at night.
In the evening, when the sunlight is reducing, the cells in your eyes sense that it is getting dark and send a signal to a structure in your brain called the suprachiasmatic nucleus .
The SCN is responsible for controlling your biological clock and stimulates melatonin production when it receives this signal from your eyes.
The SCN then tells the pineal gland in your brain to produce melatonin, which is released into your bloodstream, causing you to feel sleepy.
Melatonin levels in your bloodstream should start to increase about two hours before you go to sleep, and peak about three hours after you fall asleep.
When you wake up in the morning, your melatonin levels should then drop due to the presence of both sunlight and artificial light.
Excess melatonin does not cause seasonal affective disorder, but it can cause atypical depressive symptoms, such as increased tiredness or sleepiness, especially during the winter.
How Does Melatonin Affect The Brain And The Body
Melatonin turns certain areas of the brain on and off, says Alon Y. Avidan MD, MPH, director of the UCLA Sleep Disorders Center, and Professor at the UCLA Department of Neurology in Los Angeles, California. Melatonin helps with the timing of sleep to allow people to have a more regular circadian phase and it may help to strengthen the immune system, too. Its important to improve sleep and the timing of sleep so people can have an optimal immune response, he says.
Recommended Reading: How To Get Out Of A Depression Spiral
Is Melatonin Safe For Kids
There are well-done studies showing that melatonin is safe for kids if recommended by doctors, says Dr. Kolla. Because its a supplement, there is an assumption that its safe to take, but with kids, it is best to have them evaluated by a pediatrician or a sleep specialist for dosing suggestions.
Melatonin is generally safe for short-term use in both children here aren’t much data available concern kids) and adults, according to the Mayo Clinic. Evidence from some studies has indicated that it is especially helpful in .
Can Melatonin Help With Depression
In some cases, melatonin consumption could help improve symptoms of depression when compared to a placebo. How effective melatonin is in treating depression may depend on the specific type of depression and the individual in question. For example, melatonin may prove more helpful in treating seasonal depression than it is in treating major depressive disorder.
Read Also: Anxiety And Depression Medication List
What Are More Of The Drawbacks To Taking Melatonin
As previously mentioned, if you have a history of depression, anxiety, or low blood pressure, do not take it unless otherwise instructed to do so by your doctor or other medical professional. If you are in that category, then it is best that consult your doctor before taking this sleep med and then monitor your condition if he/she gives you clearance to try it.
Generally, the recommended dosage on a commercially available melatonin supplement can be almost triple the recommended dosage for you if you are suffering one of these conditions.
So please be aware that because of this, there is a possibility that low dosage combined with your condition may make melatonin supplements ineffective and in some cases do more harm than good. Another important thing is that you should check with your doctor and/or your pharmacist to see if it will interact with any of your current medications.
Because of the possibility of this disrupting up your sleeping patterns when taken incorrectly, it is not always recommended for children under 18 years of age, even though it is generally considered safe so be careful and diligent.
Finally, melatonin, as you can see, can sometimes be considered somewhat controversial. Some people will swear by it and will use it regularly for nothing else other than to help them get a restful nights sleep.
About the Author
How To Treat Seasonal Affective Disorder
Light therapy is a highly effective treatment for SAD for most people. It basically involves sitting next to a special type of light box that emits a broad spectrum of light for 30 minutes or so. Here are some guidelines for picking out a good one.
When scientists thought that SAD was simply caused by insufficient light exposure, they recommended doing this twice a day, extending the day in the morning and in the evening. But now, itâs generally thought that a morning dose of light right when you wake up is best for synchronizing your circadian rhythms with the time you actually spend awake.
For the minority of SAD sufferers that are misaligned in the opposite direction that is, their internal clocks think itâs nighttime before they actually go to sleep light exposure therapy in the evening, rather than the morning, is best.
In either event, you should talk to your doctor if you think you have SAD. Melatonin tests can confirm a diagnosis and indicate which way you need to shift.
You May Like: The Definition Of Phobia
You May Like: How Is Depression Different From Feeling Sad
How Seasonal Affective Disorder Works
SAD was first identified in the 1980s, and initially many scientists thought it was simply caused by insufficient sunlight exposure during the short days of winter.
Here was the idea: Normally, our brains produce the hormone melatonin at night, which makes us drowsy. Then, in the day, exposure to sunlight suppresses production of melatonin. For people living in northern latitudes, the thinking went, the short days of winter led to excessive melatonin production, ultimately causing SAD. This was known as the .
However, over the past decade or so, researchers have largely ruled out this theory and instead support a slightly more complex one: the phase-shift hypothesis.
Every morning, when sunlight first hits special receptors in your eyes, it suppresses your melatonin production by signaling to your body that itâs time to wake up. This daily occurrence is responsible for setting your bodyâs internal clock, housed in an area of your brain called the suprachiasmatic nucleus.
During the winter, as dawn gets later and later, your circadian rhythm naturally shifts later. âUnfortunately, this puts out of phase with our actual sleep-wake cycle, because we get up at the same time year-round,â Lewy says.
âthis puts our circadian rhythms out of phase with our actual sleep-wake cycleâ
Because some people wake up before dawn during the winter, our bodies donât get sunlight at the right time to correctly calibrate their circadian rhythms every morning.
The Effect Of Melatonin On Depression And The Body
The key thing to remember when taking exogenous melatonin supplements is that your reaction will vary, especially at first. While the effect of melatonin treatment can over time reduce depression levels, at first higher melatonin levels may actually temporarily increase depression symptoms as your body readjusts to having more melatonin available to use. If you take exogenous melatonin during the daytime or if you eat foods that are very high in melatonin during waking hours, your depression symptoms may increase slightly because of the tranquilizing effect of melatonin. However, if you take exogenous melatonin only at night immediately before bed, the effect of melatonin is that you may notice better sleep and thus a better mood overall as a side effect of melatonin.
Recommended Reading: How To Support Someone With Depression And Anxiety
Does Melatonin Make Depression Worse
Your body follows a circadian rhythm, a series of sleep-wake cycles that are regulated by your brain. In some individuals, this preset system is faulty, which can cause sleep problems, fatigue and even depression. Melatonin is a hormone in your body that works to help regulate your internal rhythm. Some take it to help with sleep problems, others for mood, but before you consider taking this, you should be aware of the side effects, such as depression. Before taking any supplement, always consult with your doctor.
If you are experiencing serious medical symptoms, seek emergency treatment immediately.
Read Also: Schizophrenia Cured By Diet
How Can I Best Take Care Of Myself If I Have Seasonal Affective Disorder
Talk to your healthcare provider. By planning ahead, you can manage your symptoms and feel your best.
- Stick to your treatment plan: If you have medications or a lamp for SAD, use them as directed. Follow up with your healthcare provider if you dont see an improvement in your symptoms.
- Care for yourself: Eat a well-balanced diet. Get enough sleep. Exercise regularly. Try to manage stress, perhaps by talking to a counselor or therapist.
- Plan ahead: Make a plan for what youll do if your symptoms get worse. If you notice signs of depression, take action. It might help to plan a lot of activities during these months. Having a busy schedule keeps you from hunkering down at home.
- Start treatment early: Talk to your healthcare provider about preventive treatment. If you know your symptoms start in October, consider starting treatment in September.
Dont:
- Isolate yourself: Being alone can make your symptoms worse. Even though you may not feel like going out or being social, try to reach out to friends and loved ones.
- Use alcohol or drugs: They might make symptoms worse. And they can interact negatively with antidepressants.
Also Check: Most Common Drugs To Treat Depression
Does Melatonin Make You Depressed
Though there are various articles indicating melatonin can cause temporary periods of depression, theres actually no evidence to prove this claim. In fact, a 2016 review found no serious link between melatonin and depression.
Most of the research which indicates any negative link between melatonin and depression is observational only. A study in 2002 found people with depression may have slightly higher levels of melatonin.
Another 2006 report suggests people with depression may produce more melatonin at night. However, neither study shows melatonin actually causing depression.
There are no direct studies to answer the question does melatonin cause mood swings? However, some people believe the link between melatonin and depression might actually have something to do with the tiredness you may feel after taking melatonin.
After all, melatonin prepares your body for sleep, which create a feeling of lack of energy which people connect to the symptoms of depression.
What we can see from studies into melatonin and depression, is taking melatonin can actually be quite helpful. A report from 2018found resynchronizing the circadian rhythm with melatonin can help to alleviate depressive symptoms in patients.
In 2020, another study found melatonin symptoms significantly reduced depressive behaviors and symptoms, helping to get patients back on track with their sleep cycle. The better your sleep, the more likely you are to be able to handle the symptoms of depression.