The Connection: Melatonin, Happiness, And Depression

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 prompt 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.

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. 

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. 

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.

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. 

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. 

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. 

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 brain 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. 

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. 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 to regular patterns. This is influenced by the secretion of melatonin in the pineal gland. 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. Another meta-analysis of randomized, double blind, placebo controlled trial, shows the link between melatonin and sleep quality for people with alzheimer’s disease. 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.

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.

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. 

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. 

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 you may 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 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  of melatonin:

• Nightmares and other vivid dreams

• Headaches and dizziness

• Nausea 

• Irritability 

• Stomach pains 

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 depression 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. 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.

If you’re living with depression, sleep disruptions, or similar mental health-related challenges, consider utilizing an online therapy platform like BetterHelp. This open access 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 leaving home. Your therapist can also connect you with useful resources, such as informational articles about supplements, sleep, and depression.