Experts talked about the factors affecting the work of melatonin

New data show that melatonin begins to act after an average of 20-40 minutes, but the rate of its absorption depends on the form of the drug, dose and individual factors. This was reported in the Verywell Health journal.

Melatonin is a hormone that regulates the sleep-wake cycle. It is widely used as a supplement to make it easier to fall asleep. According to recent studies, most people experience the effect within 20-40 minutes after ingestion. The prolonged-release or delayed-release options reach their maximum concentration after 90-120 minutes, providing a longer sleep without nighttime awakenings.

Experts noted that the rate of action depends not only on the type of drug. The effect is influenced by age, dosage, nutrition, and concomitant medications. In the elderly, the level of melatonin in the blood after taking the supplement may be almost 2.4 times higher, which requires careful dose selection. Experts recommended starting with 0.5–1 mg to avoid morning drowsiness.

Food slows down absorption: when taken on an empty stomach, the peak concentration is reached after about 45 minutes, whereas after eating — after about three hours. Drug interactions also play a role: sedatives increase drowsiness, and caffeine paradoxically increases melatonin levels by about 42%.

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This amount will help save the lives of more than 1.2 million people, experts believe.

Experts emphasized that melatonin should be used only after non-drug measures have failed. Before switching to supplements, it is necessary to exclude the medical causes of sleep disorders, from pain syndromes and hormonal changes to sleep apnea. It is also necessary to establish basic sleep hygiene: provide a dark, cool room, silence and avoid using the phone before going to bed.

For most people, the optimal intake is 30-60 minutes before bedtime. When changing time zones or correcting the regime, it is recommended to start taking it 2-4 hours before the desired time of falling asleep, which corresponds to the natural production of melatonin by the body.

Earlier, on November 27, Anna Oderiy, an endocrinologist at the SM Clinic, pointed out the negative consequences of the habit of postponing the alarm clock. According to her, this action disrupts the morning rhythms in the body and worsens well-being. The specialist clarified that after falling asleep again, the brain stops understanding at what point it needs to finally turn on and instead of a wake-up signal, it receives a series of short "false starts".

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