Melatonin

• Melatonin is a natural hormone that helps regulate the body's internal clock, with levels rising in the dark and falling in light. It is most effective when produced by your own body in darkness. Exposure to blue light can inhibit melatonin production, so sleeping in a dark room or using blue-light-blocking lenses can improve sleep. Melatonin also affects metabolism and can help reduce weight gain caused by antipsychotic medications. Its production decreases with age, leading to worsened sleep and slower metabolism. Zinc and magnesium can enhance melatonin production. Melatonin may have several indications for use.

• Insomnia: 0.2-5 mg at bedtime, with lower doses (0.2-1mg) more effective when taken in sustained-release form.

• Older age insomnia: 5mg melatonin with 11.25mg zinc and 225mg magnesium nightly.

• Melatonin is generally well-tolerated, but may cause headache, depression, daytime sleepiness, dizziness, stomach cramps, and irritability.

• Caution with high blood pressure, diabetes, and seizures. It may also be unsafe during pregnancy, breastfeeding, and in children.

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