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Lisa Shives, M.D., is the founder of Northshore Sleep Medicine in Evanston, Illinois. She blogs on Tuesdays on The Chart . Read more from her at Dr. Lisa Shives’ Sleep Better Blog .
A frazzled, 45-year-old woman came into my office the other day complaining of longstanding, intermittent bouts of insomnia.
“The frustrating thing is I watch my husband take his melatonin and ‘poof’ it’s like the sandman flew in through the window and sprinkled sand in his eyes. He is out. Me? Nothing. I lie there for hours even if I take two or three pills.”
I hear this lot. Melatonin works remarkably well for some people and has no affect on others.
Melatonin is a naturally occurring neuro-hormone that is secreted by the pineal gland in the brain. When released from the pineal gland, melatonin causes drowsiness and a decrease in core body temperature. The levels of melatonin rise throughout the evening hours and peak in the middle of the night. That is if there is relative darkness. Even ordinary room light (approximately 100 lux) can cause a rapid suppression in melatonin. This is why sleep doctors are always telling people, at least people who have trouble falling asleep, that they should avoid reading in bed.
Research suggests that melatonin not only helps us sleep and maintain our 24-hour clock, but that it acts as a powerful antioxidant that destroys cancerous cells. It may also boost immunity and help in weight loss. The antioxidant properties are thought to explain why night shift workers have a higher rate of cancer. Night after night they suppress their melatonin by staying up and being exposed to light.
Melatonin has been studied as a sleep promoting agent in doses ranging from 0.3 mg to 80 mg and the results are always disappointing. There are a few hypotheses why that is the case.
First, melatonin is sold as a dietary supplement in this country and you can’t rely on the dose really being
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