Importance of Sleep:

Sleep is an evolutionarily conserved behavioral state in human beings [1]. Getting adequate, high-quality sleep is vital for health, cognition, and daytime performance. Most adults need 7-9 hours of sleep per night to function optimally as sleep plays a crucial role in maintaining neurological, physiological, and psychological health throughout our lives. Chronic sleep disorders have been associated with conditions like coronary heart disease and depression, leading to a potential reduction in the long term [4]. The necessary or proper quantity and quality of sleep maintains brain, heart, and immune health as well as aiding in memory consolidation and restoration of brain function [2]. Humans normally experience sleep cyclically once a day due to a tightly regulated circadian control.

The relationship between Sleep and Melatonin

Melatonin is a hormone produced naturally in the body at the center of the brain in an area called the pineal gland which is about the size of a pea and regulates sleep-wake cycles [2]. Melatonin works to maintain your body's circadian rhythm by causing drowsiness and lowering body temperature at night. As daylight fades at night, the body produces melatonin, triggering a cascade of effects that make you sleepy. Melatonin levels remain elevated throughout the night, then drop off towards morning as exposure to light increases, signaling the body to become alert and awake [4].

Disruptions to this cycle can lead to decreased melatonin which is associated with diminished or misaligned melatonin rhythms, for example, circadian rhythm-related sleep disorders sleep disorders, and other issues. For example, lack of exposure to natural light during the day or exposure to blue light from electronics at night can inhibit melatonin production, making it harder to fall asleep. Melatonin supplements may help reset your circadian clock, especially for those with circadian rhythm sleep-wake disorders or who do shift work [1]. Moreover, the production of the hormone decreases with age which results in the increased frequency of poor sleep quality. It has been suggested that melatonin deficit is at least partly responsible for sleep disorders in the elderly [1].

Melatonin and supplements

Melatonin plays an important role in regulating sleep-wake cycles and maintaining a proper circadian rhythm. By understanding how melatonin works and following good sleep hygiene practices, you can support healthy sleep and daytime wellness.

Melatonin supplements can be useful for certain sleep disorders and irregular sleep-wake cycles. Melatonin supplements provide an additional dose of the hormone to help reset your body's internal clock and establish a normal sleep pattern. Studies show melatonin can help people with these disorders fall asleep earlier, sleep longer, and feel more awake during the day [5]. In summary, melatonin supplements are considered very safe for short-term use and can be effective for certain sleep-wake disorders and jet lag. However, you should always check with your doctor before starting any supplement to determine if it's appropriate and the proper dosage for you based on your medical history and condition.

What is a slow-release melatonin supplement? And its advantages?

Slow-release melatonin is a type of melatonin supplement that gradually releases the hormone into the body over a longer period. This differs from fast-acting melatonin supplements, which release their full dose of melatonin into the body quickly.

When melatonin is released into the body all at once, as in fast-acting supplements, it can cause a sudden spike in melatonin levels that drops off quickly as the supplement is absorbed. This can potentially disrupt sleep patterns and cause grogginess the next day. Rapid metabolism of melatonin impacts the long-term bioavailability in the plasma and has a short half-life of 40-60 minutes.

In contrast, slow-release melatonin formulations are designed to break down gradually and release melatonin over several hours. This helps maintain a steady concentration of the hormone over the course of the night, more closely mimicking the body's natural release of melatonin.

The main advantages of slow-release melatonin are that it can promote more restful sleep and less interruptions throughout the night. By maintaining a consistent level of melatonin, slow-release supplements may help you fall asleep faster and stay asleep longer. They can also reduce the unwanted daytime sleepiness that some people experience with fast-acting melatonin.

Overall, slow-release melatonin is thought to provide a more natural regulation of melatonin levels and a more consistent sleep-wake cycle compared to fast-acting melatonin supplements.

References:

1. Gandhi, Avni V., et al. "Melatonin is required for the circadian regulation of sleep." Neuron 85.6 (2015): 1193-1199.

2. Vasey, Clayton, Jennifer McBride, and Kayla Penta. "Circadian rhythm dysregulation and restoration: the role of melatonin." Nutrients 13.10 (2021): 3480.

3. Garcia, Lizeth Soto. "Melatonin and its Effects: The Truth Behind this Popular Supplement."

4. Zisapel, Nava. "New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation." British journal of pharmacology 175.16 (2018): 3190-3199.

5. Masters, Alina, et al. "Melatonin, the hormone of darkness: from sleep promotion to ebola treatment." Brain disorders & therapy 4.1 (2014).

6. Nielsen, Forrest H. "Relation between magnesium deficiency and sleep disorders and associated pathological changes." Modulation of Sleep by Obesity, Diabetes, Age, and Diet. Academic Press, 2015. 291-296.