From the Research
Slow-release melatonin is generally better tolerated and more effective for improving sleep quality, reducing anxiety, and promoting a stable mood, especially in individuals prone to anxiety or low mood, as it mimics the natural secretion pattern of melatonin and avoids the rapid spike in blood levels associated with immediate-release formulations 1.
Key Differences Between Immediate-Release and Slow-Release Melatonin
- Immediate-release melatonin works quickly but may not last through the night, potentially causing more pronounced side effects due to higher initial blood levels, including headaches, dizziness, nausea, and anxiety or mood disturbances in sensitive individuals.
- Slow-release melatonin takes longer to start working but helps maintain sleep throughout the night, producing fewer side effects because it avoids the rapid spike in blood levels.
Recommendations for Use
- For those prone to anxiety or low mood, slow-release melatonin is often better tolerated and should be considered as the first-line treatment option.
- Typical dosages range from 0.5-5mg, with lower doses (0.5-1mg) recommended initially, especially for anxiety-prone individuals.
- Take immediate-release melatonin 30 minutes before bedtime and slow-release melatonin 1-2 hours before bedtime.
Mechanism of Action and Effectiveness
- Melatonin works by binding to receptors in the brain that regulate sleep-wake cycles, and its effectiveness varies between individuals.
- The response to melatonin develops over several days, and it may have a beneficial effect on cognitive function in mild cognitive impairment, but shows no effect in moderate to severe Alzheimer's disease 1.
- Melatonin has been shown to improve sleep quality, morning alertness, and quality of life in primary insomnia patients aged 55 years and over, with significant and clinically meaningful improvements in sleep onset latency and quality of life 2.