Melatonin has become increasingly popular among insomniacs. It’s everywhere—pharmacy counter, health stores, even websites—and sold as a natural treatment for insomnia. But just what is melatonin, and does it put you to sleep?
Melatonin is a hormone that is naturally released by your body. Your tiny pineal gland in your brain makes it, and it plays a crucial role in your sleep-wake cycle, or circadian rhythm. At night, when the sun has set and there is darkness, your melatonin levels rise, signaling your body that it’s nighttime and time to sleep. When you get morning light exposure, those levels drop, making you feel awake and ready to face the day.
The melatonin found in supplements is usually made synthetically in a lab or taken directly from natural products. The overwhelming majority take it several hours before sleep in the hopes that it will make them sleep faster or sleep more soundly. Some research shows that melatonin works to decrease the amount of time to fall asleep in people with jet lag, shift work sleep disorder, or certain sleep disorders. However, the American Academy of Sleep Medicine does not recommend melatonin as a first-line treatment for insomnia, based mostly on ongoing concerns about dosing, quality control, and its effectiveness.
One issue with melatonin supplements is that they aren’t tightly regulated. That means the amount of melatonin in a pill, gummy, or dropper bottle can vary wildly, even within the same brand. The form (pill vs. gummy, etc.) matters less than the actual dose. If you’re considering taking melatonin, look for products with a “USP Verified” label. That’s a good sign that the product meets certain quality standards.
As far as safety, melatonin is okay to take for a short period. Not many people don’t experience side effects, but if they do, they are things like feeling sleepy during the day, headaches, lightheadedness, or feeling colder than usual. Not much information is available regarding long-term effects, especially at higher doses or with repeated usage. While it is not addictive, caution is best exercised, considering that there are no long-term studies.
Some people must be particularly careful with melatonin. Cancer patients, for example, often have sleep problems, but taking supplements must first be discussed with a doctor. Melatonin might have the possibility of interfere with chemotherapy or other medications. Melatonin can be administered to children and teenagers to induce sleep, but there are still a lot of unknowns about what it can do to a developing human being, especially during puberty, so it is best to take it under the supervision of a doctor.
For infrequent sleep difficulty, simple sleep hygiene can be a more advisable initial step than supplements. Bedtime and rising time on the same schedule each day, less screen time at night, and creating your bedroom into a quiet, peaceful refuge can work wonders. When sleepless nights become a habit, cognitive behavioral therapy for insomnia (CBT-I) is usually the best long-term fix. And if nothing appears to improve matters, a consultation with a sleep specialist can identify any underlying issues.
Melatonin can be an invaluable resource for some sleep issues, but it’s not a panacea. Knowing how it works and what it can and can’t do can allow you to make more informed decisions regarding your sleep and health.
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