Melatonin, Happiness, And Depression: Can Melatonin Improve Mental Health?
The relationship between sleep and depression is thought to be bidirectional, meaning sleep quality can affect depressive symptoms, and depression can impact sleep. Because of this association, many experts have examined the potential benefits of sleep supplements for depressive disorders—one of which is melatonin.
Melatonin is a hormone that helps control our sleep cycles and has been synthesized into a widely utilized sleep supplement. Studies suggest that melatonin may help alleviate some symptoms of depression, though it is not considered a form of treatment on its own. In this article, we’ll provide an overview of melatonin and discuss what the research says about its relationship with depression.
What is melatonin?
Melatonin is a hormone made naturally by the brain that helps with the timing of your circadian rhythms and sleep/wake cycle. Changing melatonin levels in the evening prompts your body to start feeling tired and signal when it’s time to go to sleep (as well as when it’s time to wake up). Around sunset, when the light outside starts to diminish, the pineal gland begins to secrete melatonin, and your body prepares for sleep. Its levels rise for a few hours until you fall asleep, when they remain high until the sun rises, at which point the melatonin effect decreases as you start to wake up. It plays a central role in syncing the sleep-wake cycle to day-night changes.
Melatonin supplement
Melatonin is produced naturally by the body, but we can also obtain exogenous melatonin from foods and supplements. Melatonin is widely utilized as a sleep supplement, and research shows that it is efficacious for various types of sleep disruptions. Many people choose to take an exogenous melatonin supplement to support healthy sleep patterns when they’re experiencing insomnia, traveling internationally, performing shift work, or experiencing other potential disturbances. Many turn to melatonin supplements to aid sleep regulation when daily stress disrupts rest.
Some foods that are high in melatonin
Foods that are high in exogenous melatonin include rice, barley, strawberries, tomatoes, walnuts, dairy milk, cherries, and olives, among others. The melatonin effect that comes from food may be different from the one created by nutritional supplements. These foods can mildly boost your natural melatonin levels before bedtime.
How melatonin affects depression
Research shows that sleep disruptions and depression are closely linked. This connection has led researchers to examine the positive effects of melatonin when addressing various depressive disorders. While the existing research suggests that, overall, melatonin may improve certain symptoms, it has largely been inconclusive. Below, we’ll take a look at the findings of studies that have examined the effects of melatonin on depression. Studies across various mood disorders explore melatonin’s potential.
Positive effects of melatonin for depression
Researchers have found that melatonin can be helpful in reducing insomnia that is related to, or comorbid with, psychiatric disorders. Melatonin can alleviate the sleep disruptions that are common in depressive disorders like major depressive disorder, seasonal affective disorder, and postpartum depression. Another study found that melatonin led to improvements in mood, quality of life, and anxiety symptoms in participants. Low mood is a primary symptom of depression, and anxiety is commonly comorbid with depressive disorders; so improvements in these facets may lead to reductions in depressive symptoms. Improved sleep regulation may underlie mood benefits.
Exogenous melatonin is thought to be particularly helpful for seasonal affective disorder. Seasonal affective disorder is a depressive disorder in which an individual’s sleep/wake cycles are altered due to changes in their endogenous melatonin levels. In one study on the efficacy of melatonin for seasonal affective disorder, researchers found significant reductions in symptoms. This approach shows promise for some mood disorders.
Some experts have posited that melatonin’s beneficial effects when it comes to depression may be due to improvements in functioning in the hippocampus. Inflammation and other alterations in the hippocampus—which is a primary benefactor of melatonin production—have been implicated in depression. If melatonin contributes to increased activity in the hippocampus, then it may play a role in improving depression. The hippocampus findings extend across diverse mood disorders.
The connection between melatonin and increased depressive symptoms
While the results of several studies have pointed to potential positive outcomes when it comes to the effects of melatonin on depression, researchers have also found a connection between melatonin and worsened depressive symptoms. For example, in one study, researchers found higher melatonin levels in the brains of individuals with depression. At night, melatonin can reduce energy levels and increase somnolence. These are normal experiences when an individual is trying to fall asleep, but if they carry over into waking hours, then melatonin treatment can produce significant challenges. In certain individuals, treatment can even exacerbate symptoms during the day.
Melatonin, depression, and happiness: Melatonin supplements for mental health disorders?
When people have deficient or diverging melatonin levels, they may be susceptible to various mental health disorders such as major depressive disorders, sleep disorders, anxiety disorders, and mood disorders. This includes those with combined depression and sleep disorders. The effect of melatonin on various disorders is paramount. For example, a type of sleeping disorder known as delayed sleep phase disorder can occur when sleep patterns are different from regular patterns. This is influenced by the secretion of melatonin in the pineal gland. Proper sleep regulation helps prevent phase shifts.
A randomized, double blind, placebo-controlled trial on the effect of exogenous melatonin for delayed sleep phase disorder showed that sleep onset latency was significantly reduced (people fell asleep faster) after taking melatonin. Timing light exposure also influences the protocol’s success.
Another meta-analysis of randomized, double blind, placebo-controlled trials shows the link between melatonin and sleep quality for people with Alzheimer's disease. While focused on Alzheimer’s, parallels are also drawn to mood disorders and sleep issues. When people are dealing with mental health conditions such as major depressive disorder, delayed sleep phase disorder, or Alzheimer's disease, supplements that increase melatonin in the body can be beneficial. High supplement use is common among people with mood disorders seeking relief.
With each double blind, placebo-controlled trial and systematic review, research is beginning to explore the impact of exogenous melatonin as an effective sleep med, both reducing delayed sleep and improving sleep quality. Outside of medication, it’s important to acknowledge the impact of the environment on sleep. Cues in the environment, such as light, darkness, activity, and eating, can influence the circadian rhythm, so teenagers and children who stay up late watching TV or studying may deal with sleep disturbances. Simple decisions such as dimming the lights before bedtime may be beneficial.
Improving mood: Melatonin, depression, and happiness
Also, if people are dealing with major depression, mild stress, or anxiety, taking melatonin could be advantageous. A randomized, double blind, placebo-controlled trial showed an improved mood in people with major depressive disorder after taking melatonin. This trial also hints at improvements in other mood disorders.
How to take melatonin?
It is important to note that you should always consult with a healthcare professional before taking a supplement like melatonin. A medical or mental health provider can determine how melatonin may fit into a treatment plan for depression. Users with various mood disorders may need personalized dosing to manage melatonin levels.
Exogenous melatonin supplements come in varying forms, many of which can be found easily at pharmacies or natural food stores. The most popular forms of exogenous melatonin include capsule pills, chewable or dissolvable tablets, liquid syrups, and lozenges, and the levels per unit range from one to ten milligrams per serving. The effect of supplements can be useful not only for alleviating some depressive symptoms but also for getting over jet lag quickly, remedying shift-work sleep problems, and treating insomnia. The effect when it comes in the form of a supplement will vary depending on the quantity and quality of exogenous melatonin in the supplements, and on the other ingredients in the product.
Experts generally recommend taking exogenous melatonin between 30-60 minutes before you plan to turn your lights out and go to sleep so that you have time to wind down and fall asleep in a normal way. Most people experience a soothing and relaxing effect, which makes them start feeling sleepy soon after taking it.
After taking an exogenous melatonin supplement, it may help to only participate in activities that are relaxing and prepare you for sleep. Reading, journaling, and meditating are all examples of pre-sleep activities that can support healthy rest—and that may contribute to a positive mood when you wake up.
To maximize the effects of melatonin supplements, you may also want to ensure you maintain a restful environment. Try to limit exposure to light and noise while also keeping your room cool. It can also help to avoid using your phone and other electronic devices before bed.
What are the side effects of melatonin treatment?
Exogenous melatonin is generally considered a gentle supplement, but for some people, it can lead to adverse reactions. Here are some of the most common side effects of melatonin:
- Nightmares and other vivid dreams
- Headaches and dizziness
- Nausea
- Irritability
- Stomach pains
Melatonin may interact with medications
Melatonin can also affect the effectiveness of certain drugs. Again, consulting with a healthcare professional can help you determine which supplement (and dosage) is right for you. Melatonin may interact negatively with the following types of medications:
- Contraceptives
- Diabetes medications
- Immunosuppressants
- Anticoagulants and antiplatelet medications
- Anticonvulsants
Exogenous melatonin treatment may also interact with certain antibiotics, dietary or herbal supplements, steroid medications, and pain and anti-inflammatory medications. Its effect changes in the body depending on physiology as well as which other elements are present.
Managing symptoms of depression and other mental health conditions with online therapy
The results of an increasingly large number of studies prove the efficacy of online therapy as a treatment method for depression and related disorders. It also benefits people with various mood disorders.In one trial involving 396 adults experiencing symptoms of depression, participants experienced significant reductions in depression severity and improvements in social functioning following online therapy. Researchers added that this type of intervention could be used as a stand-alone tool or in conjunction with other modes of treatment for depression.
Online therapy with BetterHelp for symptoms of depression & other similar mental health conditions
If you’re living with depression, sleep disruptions, or similar mental health-related challenges, consider utilizing an online therapy platform like BetterHelp. BetterHelp offers support for individuals coping with diverse mental health and mood disorders.This flexible form of therapy can be especially beneficial if you’re seeking depression treatment. With online therapy, you can connect with a licensed mental health professional remotely, which may be helpful if depression causes you to struggle to leave home. Your therapist can also connect you with useful resources, such as informational articles about supplements, sleep, and depression.
Takeaway
Is it safe to take melatonin if you have depression?
The effect of melatonin supplements on depressive symptoms is not entirely known or understood at this point, and their role in the circadian rhythm and sleep regulation is still being studied. Some preliminary findings are that melatonin may cause temporary depressive symptoms in those without a depressive disorder. However, the effects on the symptoms of those with depression are not clear.
Even more confusing, a series of clinical trials have shown that melatonin may have antidepressant effects on some forms of depression, or reduce the risk of certain others. For example, with seasonal affective disorder, researchers hypothesize that because melatonin synthesis works on regulating the sleep-wake cycle, those who have an increase in their SAD symptoms because of sleep disturbances may benefit.
Some clinicians refer to criteria in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) when evaluating melatonin use in depression. In patients experiencing prolonged depressive symptoms, melatonin may still be prescribed under close supervision. Early data suggest melatonin might support an adaptive stress response in certain mood-regulated pathways.
The bottom line is that for most people with depression, melatonin should be safe. Start with lower doses and talk to your doctor or mental health care provider if you have any concerns.
Does melatonin have mental side effects?
Some common side effects of melatonin include:
Drowsiness
Dizziness
Nausea
Headache
Some people also experience daytime sleepiness or mood alterations, especially if underlying melatonin levels fluctuate widely. In rare cases, melatonin may interact with melatonin receptors, leading to poor sleep or disturbed sleep in individuals with other psychiatric disorders.
In users with underlying sleep disorders, melatonin can sometimes worsen their condition. Fluctuating doses may contribute to sleep disruptions rather than relief. Excessive or mistimed intake can desynchronize the sleep-wake cycle. Strong evening light exposure can also alter how melatonin acts on the brain.
Who should avoid melatonin, and is it safe for someone with an immune system condition?
Those with autoimmune disease should avoid using melatonin because it may interact with antidepressant medications, especially selective serotonin reuptake inhibitors, and worsen daytime sleepiness. You should also not take melatonin within five hours of driving due to the risk of daytime sleepiness. Individuals with severe sleep disorders—such as delayed sleep phase syndrome—should use melatonin only under medical supervision, since improper timing can disrupt the circadian phase and sleep-wake cycle. There are also some potential drug interactions with certain medications, so it’s important to discuss supplements with your physician before starting.
Patients on antidepressant medications may face higher risks of interaction. Women with postpartum depression are advised to consult a specialist before using. In small studies, depressed patients sometimes experienced a worsening of mood after melatonin.
If you are pregnant, planning to become pregnant, or breastfeeding, you should avoid melatonin. Those with an immune system condition, or a liver or kidney disorder, should talk to their doctor before taking melatonin.
Melatonin and people with an immune system function
Commercial melatonin supplementation can alter melatonin secretion, leading to fluctuating melatonin levels that may affect physiological regulation. Melatonin is not advised for individuals with an immune system condition, since nocturnal melatonin surges can modify sleep patterns and the circadian system, and may interfere with immune system–suppressing medications or ongoing depression treatment.
Can I take melatonin if I have anxiety?
Melatonin is considered safe for most people with mood disorders because it has antidepressant effects. If you are on antidepressant medications or supplements for your anxiety (or any other health condition), you should talk to your doctor before adding melatonin to your routine. Limiting bright light at night also supports your circadian rhythm and sleep quality.
Many people with mood disorders find no increase in anxiety when using melatonin. Those experiencing chronic, unpredictable, mild stress may still benefit from improved sleep. A few case reports suggest that melatonin is tolerated even with mild anxiety without triggering panic. However, people with a history of bipolar disorder should proceed cautiously under the supervision of a healthcare provider.
Does melatonin help or worsen anxiety?
Like melatonin and depression, there are mixed results in preliminary studies on melatonin production, melatonin supplements, light exposure, and the sleep-wake cycle. In some rare cases, people may react to melatonin with mild anxiety symptoms, especially in those with sleep disorders. However, melatonin has not been proven to make existing anxiety worse.
People with mood disorders are typically safe using melatonin, especially since getting quality sleep can help improve symptoms in bipolar disorder and postpartum depression. Some findings suggest that melatonin can improve significantly advanced sleep onset, normalize sleep patterns by supporting the circadian rhythm, and may assist in jet lag syndrome. Other research shows that it may change melatonin levels and melatonin concentration, which can affect daily physiological functions and support depression treatment.
Research indicates melatonin production peaks may align better with natural stress cycles. Supplemental doses of melatonin production enhancers are under investigation for anxiety relief. Fluctuations in nocturnal melatonin have been linked to brief spikes in worry. Monitoring melatonin levels could guide dosage for anxious patients.
What is melatonin used for in mental health?
Melatonin is most commonly used as an effective aid in the treatment of a number of sleep disorders, from jet lag to adult chronic insomnia, supporting sleep patterns, reducing sleep disruptions, and tuning the sleep-wake cycle.
Early trials showed melatonin supplements could shorten sleep onset latency. Some studies reported a significant antidepressant effect when given alongside SSRIs. Researchers often measure pineal gland activity to gauge impact. Measured improvements in depressive symptoms were modest but consistent.
It has also been used as an adjuvant treatment in depression, anxiety, and bipolar disorder. In some depression research, it is suggested that melatonin supplements may ease depressive symptoms and stabilize melatonin production. Results in preliminary studies are mixed, and more robust depression research on mood disorders and mental disorders is necessary to determine whether melatonin is effective for this purpose.
Is melatonin a stimulant or depressant?
Melatonin is a hormone that is produced in the pineal gland in the brain, and is used to assist in sleep regulation, decrease sleep latency, and overall increase sleep quality and quantity.
This hormone’s origin in the pineal gland underscores its depressant-like effect on arousal. By altering melatonin production, it can paradoxically have both sedative and waking roles. Clinicians note that its effect on sleep regulation is dose-dependent. However, trials in depressive patients did not report any stimulant-related spikes.
Melatonin supplements may influence dim light melatonin onset and support circadian rhythm. It may be purchased in lab-created supplement form. Melatonin production and melatonin supplements may also boost immunity and protect bone marrow cells during transplant, reducing tissue damage and complications. It is also used in studies on neurodegenerative and psychiatric disorders.
Is melatonin good for the brain?
Melatonin can help with regulating sleep through its action on melatonin secretion, which in turn can be good for the brain. In preliminary studies, it has been shown that melatonin may help reduce symptoms of sundowning in older adults with Alzheimer's disease by supporting pineal melatonin production and extra pineal melatonin synthesis.
Studies link pineal gland volume to cognitive resilience. Improved sleep regulation may underlie protective effects on neural tissue. Reductions in sleep disruptions correlate with better memory performance.
Melatonin has also shown some promise for use by doctors on patients with acute coronary syndrome via melatonin production pathways. When offering melatonin for five days before surgery for artery bypass surgery, researchers noticed reduced myocardial injury, heart rate, and inflammatory markers, where melatonin treatment significantly abolished those inflammatory markers.
Does melatonin calm the brain?
Melatonin supplements work as the natural hormone does, by binding to melatonin receptors to help regulate circadian rhythm. Circadian rhythms regulate sleep and wake cycles in the body.
Signals from the pineal gland are thought to dampen cortical activity. Adjusted melatonin levels have been recorded alongside reduced neural excitability. A stable sleep-wake cycle is key to its calming effect. Monitoring changes in melatonin production can predict treatment response.
Some studies show that melatonin can improve sleep patterns and reduce daytime sleepiness. It may also balance melatonin secretion and ease depressive mood. Melatonin can influence extra pineal melatonin synthesis and support extra pineal melatonin production. It may help normalize plasma melatonin levels in people with mood disorders and other mental disorders.
Is it harmful to take melatonin every night?
Melatonin is recommended for short-term use for sleep disorders. Those who are taking melatonin every night may still see sleep disruptions. It is typically thought to be safe for both children and adults, but there are few studies that follow long-term use, so not much is known about potential side effects or impacts on mental health.
Taking melatonin every night can change baseline melatonin production and disrupt sleep patterns. In some studies, nightly use did exacerbate symptoms in vulnerable groups. People with underlying sleep disorders saw no extra benefit after months. It may be a good idea to monitor melatonin levels regularly to avoid building tolerance. Habitual use with some mood disorders may be detrimental.
A preliminary study found that long-term use may have a higher risk of side effects than short-term use, but there have not been follow-up studies. They found that long-term use of melatonin supplements may alter melatonin synthesis and melatonin production, which could exacerbate symptoms in people with mood disorders such as major depressive disorder, but there have not been follow-up studies. If you have a bipolar mood disorder or are sensitive to light exposure, check with your doctor before using melatonin nightly.
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