"Relaxation", "easier falling asleep", "reduction of nocturnal awakenings", "quality sleep"... All these promises praise the merits of melatonin, the so-called sleep hormone. If the latter is originally secreted by the brain at night to signal to the body that it is time to sleep, it also exists in compressed format and is not intended only for victims of jet lag. Drowsiness, insomnia, nocturnal awakenings, phase shifts... many people use it to find peace once under the duvet or to readjust their internal "Swiss cuckoo clock".
This synthetic hormone is prescribed by prescription in some cases, but is also available over the counter in the form of dietary supplements.
More than 1.4 million boxes are distributed each year, reported in 2016 the National Union of Food Supplements (Synadiet).
If the trend does not weaken, the consumption of melatonin should not be taken lightly.
In its November 2021 issue, the magazine
60 million consumers
indeed called for caution with regard to certain references that are not very explicit on their label, and underlined the importance of the proper use of the hormone.
Overview of the rules to be respected.
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Helps with shifted sleep and falling asleep
To be effective, synthetic melatonin must be taken at the right time and at the right dose.
To regulate shifted sleep, it is administered at a distance from bedtime.
"In the afternoon, four to six hours before going to bed, to advance sleep, or in the morning to delay the biological rhythms of people who are too early in the morning", explains Pierre-Alexis Geoffroy, psychiatrist specializing in sleep at APHP and GHU Paris.
Tablet, capsule to swallow, to melt under the tongue, in oral solution or in spray... The doctor advises to favor the simplest possible composition and thus to avoid chewing gum (chewing can irritate and they often contain sugar) and food supplements with multiple active ingredients.
"If you want to see a real change, you have to take it for at least 15 days," says Pierre-Alexis Geoffroy.
The dosage is also important.
"In adults, it oscillates on average between 0.5 mg to 1 mg for a more significant disruption", confirms Pierre Champy, professor of pharmacognosy at the University of Paris-Saclay.
If you want to have a real impact, you have to take it for at least 15 days Pierre-Alexis Geoffroy, sleep psychiatrist at APHP and GHU Paris
In the case of a temporary sleep aid, the dosage increases.
"From 2 mg, we observe an increase in the soporific effect of melatonin", confirms the sleep psychiatrist, who recommends ingesting it 15 to 30 minutes before bedtime.
For rapid action, the professor of pharmacognosy Pierre Champy recommends the mode of administration by sublingual route, tablet to be sucked or spray "immediate release".
In case of nocturnal or early awakenings, opt for a prolonged-release melatonin, available only on prescription, and whose dosage varies between 2 and 5mg per dose.
Contraindications
In the absence of clinical data, the consumption of food supplements containing melatonin is not recommended for pregnant and breastfeeding women, children and adolescents, reports the National Agency for Food Safety, environment and work (ANSES), in an opinion published on April 11, 2018. People suffering from inflammatory, autoimmune diseases, epilepsy, asthma, mood, behavioral or personality disorders , as well as those undergoing drug treatment, should not consume it either.
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Taking synthetic melatonin should always be done under medical supervision, specialists insist. “Before using it, you first talk to your general practitioner or a sleep specialist, to avoid contraindications and adverse effects, but also to rule out other pathologies such as sleep apnea. , restless legs syndrome or mood disorders such as depression, which may require completely different medical treatment,” recalls psychiatrist Pierre-Alexis Geoffroy.
Before rushing on the first chewing gum that comes along, it is also advisable to start by applying a few principles in terms of sleep: having regular bedtimes and getting up, limiting stimulants after 4 p.m. (coffee, tea, chocolate, sodas , energy or alcoholic drinks), as well as screens in the evening.
Without forgetting to promote relaxing activities before bedtime, such as cardiac coherence exercises, hypnosis or meditation.
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