Can Melatonin Supplements Help Sleep and Recovery After a Concussion?

The Link Between Concussions and Melatonin

Concussions are a worryingly common injury, especially for athletes and those in high risk professions. The sudden trauma to the brain can cause long-lasting symptoms including headaches, dizziness, and cognitive problems. One of the most common yet overlooked issues after a concussion is sleep disturbances and insomnia.

How a Concussion Can Lead to Sleep Issues

There are a few key ways that concussions negatively impact sleep:

• Brain inflammation - The swelling and irritation after a concussion can make it harder to fall and stay asleep.
• Hormone disruption - Concussions frequently lead to imbalances in melatonin, cortisol and other hormones that regulate sleep.
• Medications - Drugs to treat other concussion symptoms like pain may contain caffeine or have other side effects that interfere with sleep.
• Stress and anxiety - Emotional issues after an injury can also make it hard to sleep soundly.

The Critical Importance of Sleep for Concussion Recovery

Getting adequate rest is extremely important after a concussion. During sleep, more cerebrospinal fluid flows through the brain, clearing out inflammation and allowing repair processes to occur. Essentially, the brain is able to heal itself better during sleep.

Lack of sleep after a brain injury also slows reaction time, attention, memory and other cognitive functions necessary for daily life. Continuing to push through each day on minimal sleep negatively impacts mood, emotions, and motivation levels as well.

How Melatonin Supplements Can Help

Melatonin is a hormone produced naturally by the body to regulate sleep cycles. Typically, melatonin levels begin to rise in the evening as part of our circadian rhythm, signaling to the brain that it's time to sleep.

However, concussions have been found to directly disrupt melatonin production. Supplementing with additional melatonin before bed may help restore healthy sleep cycles post-concussion.

Benefits of Melatonin for Concussion Recovery

Research shows that melatonin supplements especially seem to help with the following concussion sleep issues:

• Falling asleep faster at night
• Staying asleep through the night
• Need less sleep medication
• Improved sleep quality and less fatigue during the day

Getting more restorative sleep allows people recovering from concussions to function better physically and cognitively during the day. In turn, they often report improvements in other symptoms like headaches, depression, irritability and memory issues.

Suggested Melatonin Dosage for Concussions

Most studies have found anywhere from 3-10mg of melatonin 30 minutes before bedtime to be effective for those recovering from concussions. Always speak to your doctor before taking any new supplements.

Other Concussion Sleep Tips

While melatonin can be extremely beneficial, it works best as part of an overall good sleep hygiene routine including:

• Avoiding screens/TV for 1 hour before bed
• Keeping the bedroom completely dark and cool
• Going to sleep and waking up at consistent times
• Avoiding large meals, alcohol or caffeine at night
• Using white noise or calming music
• Gentle yoga and meditation before bed

The Connection Between Melatonin and Concussion Recovery

Rest and sleep allow important healing processes to occur following a traumatic brain injury. Melatonin is a critical hormone for maintaining healthy sleep/wake cycles. When concussions throw off melatonin production, it can be incredibly difficult to get enough sleep.

However, supplementing with melatonin for concussion recovery has proven results. Numerous studies have shown it can safely restore normal sleep patterns. As melatonin helps regulate rest, people report major improvements in post-concussion symptoms like headaches, mood swings, and cognitive dysfunction.

What The Research Says About Melatonin and Concussions

In multiple clinical trials, patients supplemented nightly with 5 to 10mg of melatonin after a concussion/mild traumatic brain injury (mTBI). Researchers found that melatonin:

• Shortened the time it takes to fall asleep after injury
• Increased total sleep amounts especially in the first month after injury
• Improved sleep efficiency - the actual time asleep vs just resting in bed
• Increased time spent in restorative REM sleep, vital for cognitive function
• Decreased daytime sleepiness that hinders functioning
• Lessened reliance on sleep medication which can be habit forming

Other Benefits of Melatonin for Brain Injury

Along with better sleep regulation, researchers now believe melatonin provides other protective effects after a concussion:

• Powerful antioxidant - reduces harmful oxidative damage
• Anti-inflammatory - counters excessive inflammation harming neurons
• Stabilizes cell membranes and blood vessels in the brain
• Protects mitochondria to maintain cell energy supplies

These additional mechanisms mean melatonin aids the structural healing of brain cells themselves following trauma from an injury.

Is Melatonin Safe For Concussion Recovery?

When taken as directed, melatonin has an incredibly high safety profile. Unlike strong prescription sleep or pain medications, it has minimal side effects or risk of dependence.

Some people report very mild side effects which are usually temporary like headaches, dizziness or nausea. Researchers found concussion patients tolerated nightly melatonin well in trials.

It's still always best to consult your doctor before beginning melatonin or any new supplement after a concussion. Let them know of any other medications you take as rarely interactions may occur.

Those under 18 should also speak with a doctor first as melatonin may impact hormonal development. Otherwise for adults, melatonin is generally considered very safe up to 10mg per night.

Frequently Asked Questions

How much melatonin should I take for insomnia after a concussion?

Studies have used dosages of 3-10mg successfully. Most specialists recommend starting with around 5mg nightly before adjusting the dosage up or down as needed. Taking it 30 minutes before bedtime is optimal.

When will melatonin start working for sleep after my concussion?

Many people report falling asleep faster and staying asleep longer within the first 1-2 nights on melatonin. However full sleep improvements may take 2 weeks+ as your circadian rhythm gets back in sync.

Is melatonin habit forming if I use it for concussion recovery?

No, melatonin is not habit forming and does not cause dependence or withdrawal issues. Once your natural melatonin production stabilizes, you can stop taking supplements without problems.

Can I take melatonin with my other concussion medications?

In most cases yes, but always check with your doctor about medication interactions. Opioids and benzodiazepines (sleeping pills) both may interact negatively with melatonin in some people.

Will melatonin help my mood and anxiety too after concussion?

Yes! Getting consistent, high quality sleep is proven to greatly help emotional symptoms following concussions. As melatonin gets your sleep cycle back on track, you should notice improvements in mood stability,

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.