Talk to me about Melatonin for sleep

[Piglet68]

Hello everyone. I've been suffering from insomnia for years now. It seems to come and go, and lately it's been bothering me.

I have no problem falling asleep when I go to bed at night. But if I wake up in the middle of the night (which seems to happen regularly) I cannot fall back asleep even though I'm very tired.

I do NOT want to take sedatives or other heavy medications. I know that melatonin can be used for sleep, but I'd like to hear people's experiences with it. Any side effects? Does it help with nightwaking? Any lingering effects in the morning?

TIA

[ameliabedelia]

Hi Piglet. I don't have any personal experience with melatonin but I've read that it is most effective for people who have insomnia due to jet lag, blindness, old age or who have difficult falling asleep in the beginning of the night. I'm not sure how effective it is with your issue which is waking up at night and not falling back asleep.

I've also struggled with that off and on. I've found that taking magnesium seems to really help (I use Natural Calm).

Eliminating any artificial light you have in your bedroom can also make difference. I know this is difficult if you live in the city and have street lights shining in your window, but I've read that even the light from a digital clock affects natural melatonin production. So, eliminating things like digital clocks and light spilling under the door and maybe getting room darkening shades might help. I know I've definitely slept much better when we lived in houses where I could make the bedroom totally dark.

Also, getting early morning sunlight can help. If you're able to take a walk or go outside first thing in the morning, it can help you sleep better at night.

Good luck!

[tanyalynn]

I love melatonin, but I've only used it for trouble falling asleep. I think some people who have trouble with both falling asleep and waking later have had success with sustained release versions of melatonin.

But in terms of side effects of melatonin, I had very vivid dreams the first few nights, I almost felt more exhausted when I woke up than when I went to bed--the dreams were just that real. That faded within a few days and it's been a lifesaver for me. But it may not be what you need.

When I was having my worst problems with waking up and not being able to fall back asleep, a couple things helped. Reducing stress overall was a biggie, also eating right before bed--I called it second dinner, for me eating a decent portion of food within roughly a half an hour of going to bed helped. I think the waking up was due to blood sugar fluctuations (I think causing adrenaline surges, my stress hormones were all whacked out). I also kept some nuts (fat and protein and didn't need refrigeration) on my end table in case I woke up. Being able to grab food w/o leaving bed helped--if I had to get up, falling back asleep probably would've been a lost cause.

[seemfrog]

I've also used melatonin from time to time, I use it to fall asleep though, and I have found that when wound up/anxious, etc, I end up waking up in the middle of the night anyway and it doesn't help for that at all. Never heard of the time release variety, that would be interesting to try.

Have you explored reasons for waking?
stress/anxiety (mind is racing)
pain (legs, back, neck, etc)
others?

I'm not always sure why I get mine, I blame it on motherhood (super aware of any little sound) but have always been a light sleeper, however lately its been stress and the melatonin helps the falling asleep part.

Getting in some good excercise in an hour or so before bed is good too.
Relaxing tea...

[Piglet68]

Thanks, everyone. It helps to know that it might not work so well with nightwaking. I've never had trouble falling asleep when I first go to bed.

I'd read about the vivid dreams side effect and wondered if I'd like that!

The reason for my nightwaking varies. Sometimes it's the children waking up and needing me. Sometimes it's anxiety about something that has happened recently. Sometimes DH is just snoring way too loud!

But you know I never thought of pain. I have bad neck and shoulder pain and if I sleep on one side too long it is quite painful. I can't seem to sleep on my back, and if I sleep on my front I get a sore back. Ain't getting old grand?

[zinemama]

I have used it and found it effective. Absolutely no side effects, dreams or anything else.

One thing I have noticed: After you take it, you wait awhile and then there comes a short period of time when you begin to feel sleepy. It could be 15 minutes after taking it, or 30 or 45. It's important not to be doing anything that will cause you to miss this "window." You have to take the melatonin, lie down and wait. I found that if I took it, then read in bed for a bit, waiting to get more sleepy, I'd miss the window.

[californiajenn]

Middle of the night waking is a sign of adrenal fatigue. You may want to look it up.

http://www.adrenalfatigue.org/


Some feel groggy with melatonin, L-Tryptophan or 5-HTP (start with a tiny dose for either one) often are effective with less side-effects, as the body has time to convert them to the right form/dose. One taken right before bed could help with the night wakings.

[seasiren]

If you can wind down but wake back up it is likely more of long term stress that has worn on you. Low cortisol low qi etc.. I would work with a licensed acupuncturist or naturapath to get on the right herbs to help. Otherwise if you are looking into melatonin you may want to also look into tryptophan or 5htp. They are precursors to melatonin.

[MountainMamaGC]

Melatomin help regulate sleep cycles so it very well may help you sleep longer. Its low risk and cheap enough to give it a shot and see if it does help.

[Doodlebugsmom]

Originally Posted by Piglet68

I'd read about the vivid dreams side effect and wondered if I'd like that!

It gives me the most fantastic, colorful, vivid and funny dreams ever. As a matter of fact, I have no trouble sleeping, but I take melatonin every now and then just for the dreams.

Good luck with this. My poor dh suffered insomnia for a couple years before resorting to Lunesta. He took it pretty regularly for a few months and is totally back on track with his sleeping now. However, when he took it NOTHING could wake him up during the night and he was very groggy in the morning.

[Piglet68]

Originally Posted by californiajenn

Middle of the night waking is a sign of adrenal fatigue. You may want to look it up.

Thanks for this link. It does sound like me, except that I don't really have any stress in my life these days. We've moved to our dream farm (six months ago) and love our new community, our unschooling life is laid back and fun, DH and I are getting along just fine...so it fits me except for the stress/recent illness part (I eat fairly well and am quite healthy).

[an_aurora]

I take melatonin and valerian. I switch back and forth between working night shift (so sleeping all the next day from 9a-4p) to getting up at 7 all week for school. It's a rough transition but the melatonin and valerian have done wonders! I sleep better and it's much more restful sleep.

[MommaLura]

Originally Posted by Piglet68

Thanks for this link. It does sound like me, except that I don't really have any stress in my life these days. We've moved to our dream farm (six months ago) and love our new community, our unschooling life is laid back and fun, DH and I are getting along just fine...so it fits me except for the stress/recent illness part (I eat fairly well and am quite healthy).

Stress can be good stress too, like a move I would try it and see. Congrats on a dream come true!