Anxiety disorders, which impact many individuals annually, have emerged as one of the most alarming psychological issues worldwide in recent years. There are several conditions that have come to light, the most common conditions include, general anxiety disorder, panic disorder, social anxiety, etc.
According to a 2019 poll by the American Psychological Association (APA), about 40% of individuals reported having anxiety or depression during the COVID-19 pandemic, with many citing sleep disruptions as a major worry (1).
While lifestyle changes, cognitive behavioural therapies and traditional forms of therapies are commonly used to tackle anxiety, melatonin – a hormone primarily associated with sleep regulation has drawn recent attention due to its potential role in anxiety therapy.
Understanding Melatonin
Melatonin, often referred to as the sleep hormone is responsible for producing sleep with the help of the pineal gland by regulating the sleep-wake cycle and rhythm in the body. Its production increases in response to darkness, signalling to the body that it is time to sleep.
Besides regulating sleep, melatonin also serves many other roles in our body due to which melatonin’s effect on the central nervous system have prompted research into its potential role in treating mood disorders and anxiety. Melatonin has been demonstrated in studies to have antioxidant effects, regulate immunological function, and have a role in neuroprotection. Given the significant link between sleep and anxiety, it is fair to say that melatonin supplements can help decrease the symptoms of anxiety.
What is Melatonin used for?
While Melatonin is mainly used to control sleep-wake cycles its benefits extends beyond that.
- Sleep Disorders: Melatonin can assist with insomnia and trouble falling or staying asleep. It can be especially useful for patients who suffer from insomnia caused by circadian rhythm abnormalities. Delayed Sleep Phase Syndrome (DSPS) is also a kind of disorder that causes a considerable delay in the sleep-wake cycle, making it difficult to fall asleep on time. Melatonin, in such cases, can help normalise the sleep cycle to a more typical schedule.
Melatonin can also be beneficial to those who work night shifts or struggle with irregular sleep timing. In such cases, often the normal sleep cycle gets affected, which interrupts the circadian rhythm. With the help of Melatonin, this irregular pattern can be stopped for an improved sleep cycle. Melatonin is also a great supplement for travellers, especially for those who travel across multiple time zones because it can cause jet lag which causes sleep disruption.
- Anxiety: Melatonin is commonly known to help with disturbed sleep patterns closely linked with anxiety. It helps calm the effects of anxiety and promotes sleep.
- Treating Medical Conditions: Melatonin is popularly used to treat medical conditions Seasonal Affective Disorder, also known as SAD, a type of depression that occurs at a particular time of the year, mainly during the winter season. With the help of melatonin, circadian rhythm and sleep cycle are regulated. According to some research, melatonin also helps with tinnitus by reducing the perception of ringing in the ears causing disturbance or difficulty sleeping. It also helps calm mild to severe headaches caused by the occurrence of cyclical patterns or clusters.
- Immune System Support: Melatonin has been shown to support the immune system, especially in cases of oxidative stress and inflammation.
- Assistance in Cancer Treatment: In some instances, cancer therapy uses melatonin as an adjuvant therapy given to boost the effectiveness of conventional canine cancer treatments such as chemotherapy and radiation therapy, it helps reduce their side effects while improving the quality of life.
- Fertility and Reproductive Health: Some of the benefits that have been associated with melatonin include the potential to increase fertility and improve reproductive health, especially among women undergoing IVF conditions or PCOS treatment. It may also have an anti-oxidant effect that will protect the eggs from being diseased through oxidative damage.
- Blood Pressure Regulation: It has been noticed that melatonin can may positively affect high blood pressure, especially in patients with nocturnal hypertension at night. It is assumed that it has an influence on the central nervous system, and inhibits the blood vessels from constricting.
- Eye Health: Melatonin is commonly used for its benefits to the eye. Its antioxidant powers may protect the eyes from conditions like AMD (Age-Related Muscular Degeneration) and glaucoma.
- Support for Aging-Related Conditions: Melatonin’s antioxidant properties are being studied for their potential role in protecting against age-related cognitive decline and neurodegenerative diseases like Alzheimer’s. By reducing oxidative stress and inflammation, melatonin may help preserve cognitive function in older adults.
- Hormonal Balance: Melatonin has been studied for its potential to alleviate symptoms associated with menopause, such as sleep disturbances and mood changes. Its regulatory effect on the sleep-wake cycle can be particularly beneficial during this stage of life.
The Correlation Between Sleep and Anxiety
As per the National Sleep Foundation, on an average 50% of the adult population suffers from sleep difficulties and anxiety disorder. The link between sleep and anxiety is bidirectional (2). Poor sleep quality or insufficient sleep can worsen anxiety symptoms, whereas high levels of anxiety can disrupt sleep. This recurring link makes it difficult for those with anxiety disorders to overcome their symptoms. Sleep difficulties are frequently a hallmark of anxiety disorders, with sleeplessness being a typical complaint among people suffering from persistent anxiety.
How does Melatonin help with Anxiety?
Multiple studies have been conducted to understand the impact of melatonin on anxiety, specifically to understand generalized anxiety disorder, pre-surgical anxiety, and sleep-related anxiety. Melatonin interacts with specific receptors in the brain, including the MT1 and MT2 receptors, which regulate the sleep-wake cycle. However, melatonin also affects the GABAergic system. Gamma-aminobutyric acid (GABA), the brain’s major inhibitory neurotransmitter, and it plays an important role in lowering neuronal excitability, encouraging relaxation, and reducing anxiety.
Pre-Surgical Anxiety: One of the most well-studied applications of melatonin is to reduce anxiety before surgery. A meta-analysis published in the Journal of Clinical Anaesthesia examined 12 randomised controlled trials (RCTs) encompassing 774 participants and discovered that melatonin reduced preoperative anxiety. Melatonin was found to be equally effective as midazolam, a popular benzodiazepine, in lowering anxiety before surgery while having fewer side effects (3).
Generalised Anxiety Disorder (GAD): A study published in BMC Psychiatry looked into the impact of melatonin on GAD sufferers. The study included 50 volunteers who received either melatonin or a placebo for six weeks. The results showed that those who took melatonin had much fewer anxiety symptoms than the placebo group, as judged by the Hamilton Anxiety Rating Scale (HAM-A).
Sleep-Related Anxiety: According to a study conducted by the Journal of Clinical Medicine (2014) it was found that melatonin not only improved sleep in patients with Delayed Sleep Phase Disorder (DSPD) but also reduced anxiety levels, proving the point that sleep can be improved with Melatonin Supplements and can have positive impacts on anxiety too. Popular Melatonin and L-theanine supplements are often combined in supplements to promote relaxation, improve sleep quality, and reduce stress or anxiety. A combination of Melatonin and L-theanine tablets uses are natural way to reduce the effects of stress because these supplements are non-habit forming and come without any side effects (4).
How to Reduce Melatonin in Your Body?
If you experience any side effects of melatonin such as daytime drowsiness, feeling lethargic, headaches or disrupted circadian rhythms, you can reduce melatonin levels in your body using the following methods.
- Exposure to Light: Sunlight can effectively help you increase the exposure to light and help you surpass the production of melatonin in your body. Make sure you expose yourself to direct sunlight for at least 30 minutes but only during early morning hours to avoid any harmful exposure to the sun’s rays.
- Adjusting Sleep Schedule: Maintaining a dedicated sleep schedule to train your body to stay awake to reduce the production of melatonin in your body. Engage in physical activities that will boost awareness and keep you fresh and energised by activating testosterone levels. Morning is the best time to engage in physical activities. Melatonin production in the body can be reduced by staying awake for longer hours.
- Reduce Evening Light Exposure: After the sun sets, try to be under bright lights. Avoid low or dim lights after evening hours to avoid signalling your body to produce melatonin. Being in lower light settings will make you sleepy. Additionally, screen time can also help reduce melatonin levels in your body due to the blue light exposure to your eyes.
- Avoid Melatonin-Rich Foods: If you are aiming to reduce the production of Melatonin in your body then it is advisable to avoid food that is rich in melatonin levels. Walnuts, tart cherries, tomatoes, grapes, etc are some popular natural sources of melatonin.
- Adjusting Consumption of Supplements: If you consume melatonin supplements and face issues like headache, drowsiness or fatigueness then consider reducing the dosage or if the condition worsens, you may discontinue the dosage for a certain amount of time.
- Lifestyle and dietary changes: A well-maintained diet, regular exercise, organised sleep schedule, etc, play an important role. To reduce the melatonin levels in your body, focus on improving lifestyle habits. Your diet should consist of healthy fats, carbohydrates, protein, and adequate water intake in the body.
- Consult with a Healthcare Provider: If you notice your melatonin levels rising or fluctuating, consult a healthcare provider and get yourself checked. The rise of melatonin levels in the body can be due to different reasons like hormonal imbalance, stress, medications, blood pressure or an ongoing health condition.
Conclusion
In conclusion, melatonin has shown some promising results in relieving anxiety symptoms, particularly in specific groups such as those with sleep difficulties or in perioperative settings, although it is not a complete cure for anxiety. Its fundamental function continues to regulate sleep-wake cycles, and any anxiolytic effects may be related to its ability to improve sleep quality. Melatonin and L-theanine tablets are quite popular in the market today. It has a natural way because it is a non-habit-forming method and can be used to regulate the sleep cycle. Individuals seeking melatonin for anxiety should contact a healthcare physician, since it may be more beneficial as part of a larger treatment plan than as a solitary medication.
FAQ’s
1. How much melatonin should you take for anxiety?
Melatonin is mostly used to control sleep patterns rather than to alleviate anxiety. However, some people use it to treat anxiety-related sleep disruptions since it promotes sleep, which may indirectly decrease anxiety symptoms. The recommended dosage for melatonin for sleep is between 0.5 to 5 mg, this should be taken 30 -60 minutes before going to sleep. If you are considering trying melatonin supplement to help you with anxiety then make sure you try with low dosage to understand the effects of it. Make sure you also consult with your health expert.
For anxiety, alternative treatments such as therapy, lifestyle changes, or doctor-prescribed drugs are often more helpful. Melatonin should not be used instead of these medications unless prescribed by a healthcare practitioner.
2. Can melatonin calm anxiety?
Melatonin can help with anxiety-related sleep disorders and it can have a mild calming effect and enhance sleep quality. However, melatonin’s effects on anxiety are primarily indirect. If you are thinking about using melatonin supplements to treat anxiety on your own, you should first check with your doctor.
3. What helps calm anxiety?
Practicing deep breathing exercises can help calm anxiety. Along with this, working out, eating healthy food, getting adequate sleep, and accommodating relaxation techniques such as practicing mindfulness, connecting with social support groups, etc can be helpful. Melatonin supplements can also help in calming the effects of anxiety because it is closely linked with disturbed sleep and melatonin is known for regulating the sleep-wake cycle. If the condition gets bad, do not hesitate to take help from a medical expert. It is important to find the appropriate method that will help you.
4. What is the best treatment for anxiety?
There are several ways to treat anxiety and the most effective way so far is Cognitive behavioral therapy (CBT). It helps to tackle negative thinking patterns and is used with medication to control symptoms. Lifestyle modifications are also highly important to deal with anxiety, including modifications like consistent exercise, stress management, and healthy sleeping patterns, along with support from family, friends and therapists is important. In some cases, consuming melatonin supplements works too because they help regulate sleep. It is important to consult a healthcare professional who will help you tackle anxiety and help you with a solution that suits your requirements and strategically customises your needs.
