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If you’re a senior who is having trouble sleeping, you might have heard of the virtues of melatonin. Some seniors will absolutely swear by it and use it every night to get a solid, restful night’s sleep. In most cases, melatonin taken two hours before bedtime results in helping people fall asleep, eliminates a great deal of tossing and turning and waking up in the middle of the night, and as a result, improves the quality of one’s sleep.
But for some, those effects are a little too pronounced. Some seniors who’ve tried melatonin say that it leaves them groggy and with a lot of difficulty in getting out of bed in the morning. Still others say it doesn’t work at all.
You can’t be sure how it will affect you until you try it. But first, do your research! This guide will help you do that.
If you are suffering from any sleep difficulties, finding ways to get better sleep is vitally important. A lack of sleep can lead to serious health problems, such as higher blood pressure and trouble controlling diabetes. It can also lead to serious fatigue, which puts you at greater risk of falls, accidents, and even medical emergencies. A personal alarm button is great for those who have sleep issues, as it gives the peace of mind that help is right there at your fingertips, round the clock.
What is Melatonin?
Melatonin is a hormone that our bodies make naturally. According to Brain Disorders & Therapy, it regulates the body’s circadian rhythm to help maintain a natural sleep cycle. When your body isn’t producing enough melatonin or is not using it properly, the result can be significant sleep issues, including insomnia.1
According to Sleep Medicine Clinics, the prevalence of sleep disorders increases dramatically with age.2 Perhaps because sleep problems are so prevalent in seniors and the elderly – with up to a third of seniors reporting regular sleep disturbances and insomnia – many see poor sleep as simply a consequence of age. As a result, the problems are often untreated and undiagnosed. That’s one reason why so many seniors reach for melatonin, and for many of them, it works well.
You can get melatonin quite easily over the counter in the United States. In some other countries, it requires a prescription, no matter the dosage. It is a mild sleep aid, even at the highest dosages, and it isn’t habit-forming the way some prescription drugs are.
Will melatonin work for you? It’s impossible to know until you try it, but before you do, there are some things to keep in mind. Also, you should always discuss taking anything new with your doctor before starting.
The Good Reasons to Take Melatonin
The natural sleep cycle helps our bodies regulate. When you’re asleep, your body can relax and allow the immune system to work in a different way. It begins repairing the damage that has been done throughout the day, such as getting rid of free radicals, filtering toxins from the blood, and even clearing and organizing the neural pathways in the brain.
Not getting enough good quality sleep can bring that process to a halt, which means your body never gets a chance to “catch up” to the things it’s gone through. That can lead to increased illness, a greater risk of falls, difficulty with handling chronic conditions, and so much more.
For some, melatonin is a helpful answer to sleep issues. It can help them fall asleep faster and stay asleep longer. In addition to helping people sleep, melatonin affects other parts of your health as well. In fact, it affects so many parts of the body that scientists haven’t yet discovered all it can do. Studies have shown that melatonin is involved in these processes:
· It boosts the function of your immune system.
· It can help control your blood pressure levels.
· Melatonin naturally lowers cortisol, which is also known as the stress hormone.
· It serves as a strong antioxidant, helping the cells of the body fight back against free radicals.
· Clinical trials have found that using melatonin daily can stave off macular degeneration and help preserve your eyesight. It can also help you battle glaucoma.
· Other clinical trials have concluded that melatonin can help ease acid reflux. It seems to do this in several ways, but the most significant change is a decrease in the acid produced in your stomach.
· Melatonin is linked to an improvement in seasonal depression.
Though all of these are of interest to seniors, there’s another benefit that might help preserve mobility and independence: Melatonin is linked to an increase in human growth hormone, which is incredibly important for the regeneration of cells. This leads to increases in strength and muscle mass, which can make seniors less likely to fall and avoid serious fractures if they do fall. It’s still a very good idea for seniors to use a medical alert bracelet or wristband in their day-to-day lives.
As a bonus, melatonin has many fewer side effects than prescription drugs or other over-the-counter medications that are marketed to help you sleep. That’s because melatonin is a natural hormone, so the body can easily accept more of it without a negative effect.
The Argument Against Melatonin
The most compelling argument that some present against taking melatonin is simple: It simply doesn’t work. For some, taking melatonin results in absolutely no difference in their sleep quality or schedule.
Others might notice some unpleasant side effects. These might be due to the particular manufacturing process of the melatonin you choose, so switching to a different brand might help. These are the most common problems reported:
· Nausea which sometimes leads to vomiting
· Dizziness and weakness, especially if you wake up in the middle of the night after taking it
· Headaches, often upon waking in the morning
· Sleepiness at times when you want to be alert during the day
Other side effects might occur. Though these are rare, it’s important to know that they could happen, so you can adjust the dosage or stop taking it altogether if it causes problems.
· Vivid dreams, lucid dreams, or nightmares
· Gastrointestinal issues, such as diarrhea, constipation, or stomach cramps
· A decreased appetite
· Irritability, mood swings, or even signs of depression
· Confusion or disorientation, especially upon waking
· An increased risk of seizures if you are prone to having them
· Urinary incontinence at night (especially if the melatonin works a little too well)
You might also experience an increased risk of falls, especially during the nighttime hours and upon waking up in the morning. A medical alert system with fall detection can help give you peace of mind. If you do suffer a fall, the fall detection sensors in the device can automatically send an alert to a 24/7 live monitoring center, which can then send any help you may need.
Before You Take Melatonin
Speak with your doctor before you take melatonin. That’s because according to Healthline, some dosages can interact poorly with blood thinners, blood pressure medications, and antidepressants.3 Melatonin can also enhance the effects of other sleep aids, which might be dangerous. Never combine melatonin with any other sleep aids.
You should also be aware that, though rare, melatonin might interact with medication for seizures, diabetes, and immunosuppressant drugs.
It’s important to begin with the lowest dose, which of 0.5 milligrams per day. Taking it one to two hours before bedtime is best for the optimal effect; taking it during the day might make you sleepy when you really need to be awake. You can increase the dosage slowly, up to 10 milligrams per day. Five milligrams per day is the most popular dose.
Remember that even though it’s available over-the-counter, melatonin can be a powerful sleep aid. To that end, treat it as you would a prescription sleep aid and don’t drive a vehicle or use heavy machinery during the hours after you have taken the supplement.
And as with any supplement or medication, melatonin might not be enough to create the sleep you need. Lifestyle changes matter as well, such as avoiding screen time at night, limiting your caffeine intake in the evening, and creating a relaxing bedtime routine that eases your body and mind into sleep.
If you are dealing with a great deal of stress that keeps your mind running at night, talking to a professional counselor can help ease the anxiety and get you back on track. Stress can create an endless loop – the stress keeps you awake, and the lack of sleep leads to more stress, until eventually you are exhausted and at the end of your proverbial rope. Breaking that loop with solid sleep and a good discussion with a counselor can work wonders for better senior health and wellness.
