Melatonin

Melatonin is a hormone produced by the pineal gland of the brain and keeps our wake-sleep cycle in perfect synch with day and night.

It is made in the body from the amino acid l-tryptophan and our levels tend to decline with age.

Melatonin is also a powerful anti-oxidant.

Melatonin levels should be lowest during the middle of the day and highest at night.

Melatonin resets our internal body clocks, making it a very useful supplement for shift workers and travellers suffering from jet lag and is also sometimes used to treat Seasonal Affective Disorder or SAD.

Amounts as low as 0.3mg have been shown to improve sleep patterns, helping people sleep better, fall asleep faster and have higher energy and alertness levels upon waking.

Doses vary between 0.25 and 5mg, taken 30 to 60 minutes before bedtime. It is available in capsules or tablets, and even time release formulas which prevent the hormone levels from peaking too soon.

Information regarding long term effects of melatonin supplements is unavailable, which is why I personally take it for short periods of time when I really need it and use the minimum amount that puts me to sleep.

You can start with a quarter of a 1mg tablet of melatonin and take more if you're not asleep in an hour. Higher doses can cause some people to have vivid nightmares, so if that does happen to you, try reducing the dose of melatonin.