Is staring at your ceiling at night not allowing you to fall asleep? Then you’re part of the growing population that fails to get proper sleep and requires melatonin. Melatonin is a popular sleep supplement claimed to help humans fall asleep naturally. But is that the case? Is melatonin safe, effective, and necessary for sleep assistance? This article breaks down all the essential facts about melatonin to educate you on what melatonin is, how it works, advantages of melatonin, disadvantages of melatonin, and whether it will work for you. You’ll be equipped with all the information you need about this supplement for potential future sleep needs.
Sleep is integral to quality of life, yet many people fail to get enough sleep. Stress, blue light from phones and computers, and varying work shifts and schedules all contribute to chaos in people’s circadian rhythms. Enter melatonin—at least according to marketers and advertisers. But before determining if melatonin is right for you—in capsule, liquid, or gummy form—you must rely on your body in addition to this chemistry lesson to see what’s best for you, starting with the basics.
What Is Melatonin?
Melatonin is a hormone that the body produces naturally. More specifically, melatonin is produced by the pineal gland—a small gland in the brain. Melatonin helps control your sleep cycle, also known as your circadian rhythm. Essentially, melatonin is your internal body clock. When it gets dark outside, melatonin levels rise as your brain produces more melatonin to signal to your body that it’s time to sleep. When it’s morning and light outside, melatonin levels drop so the body knows it’s time to wake up.
Your body doesn’t need a lot of melatonin to operate; low levels can stimulate sleep. But with blue lighting from technology, inconsistent sleep schedules, and flights across time zones, natural oscillations can be disrupted. Therefore, many people turn to supplementation to achieve similar hormonal effects.
Melatonin supplements come in various delivery methods—pills, gummies, liquids, transdermal patches—and are readily available over-the-counter in many countries at almost any drugstore. But just because they’re available doesn’t mean they’re always effective for all.
How Does Melatonin Work?
Melatonin supplementation means you ingest the hormone in capsule form on top of what your body already produces. It doesn’t put you to sleep; it merely suggests it’s time for bed to your body—it’s like telling your brain that sleep is occurring, which makes you feel more fatigued. It’s like a little nudge to your internal clock.
But when you ingest melatonin and how late in the day you decide to ingest it is crucial. Early in the day it does not help that much; too late and you’re groggy the next morning. The perfect ingestion time is 30 minutes to one hour before sleep. Ingestion amount is critical, too. There are over-the-counter 1 milligram, 3 milligram, and 10 milligram (or more) options—amounts that could be higher than what one’s body needs, yet studies show 1 to 3 milligrams are effective for the average person.
Melatonin is not a conventional sleep-promoting drug; it doesn’t make you fall asleep. Instead, melatonin is a hormone responsible for adjusting the body’s circadian rhythm. Therefore, melatonin is useful for those who travel frequently across time zones and have non-typical work schedules. But does it do what it’s supposed to do? Let’s assess the benefits.
Benefits of Melatonin
The most prominent benefit of melatonin is its relationship to sleep. However, it helps fall asleep quicker in more exceptional circumstances. For example, those who travel long distances, changing time zones, can benefit from melatonin to reduce jet lag. Melatonin helps adjust the body’s need for a changed sleep cycle, adjusting the circadian rhythm at the proper times, indicating that on the day of travel and a few days post, the body should take melatonin to avoid daytime drowsiness and ineffective sleep.
Melatonin is great for the non-traditional sleeper. If you’re a nurse or factory worker who works a night shift, your circadian rhythms might be turned upside down. Using melatonin in the morning after a night shift can assist you in getting your daytime sleep, leaving you more refreshed and awake for work the next time you need to go in.
Melatonin is great for those with specific sleep disorders. If you suffer from delayed sleep phase syndrome or anything similar that prevents falling asleep until the late hours of the night, melatonin can naturally reframe your sleep cycle over time. Studies have also shown some effectiveness in children with autism spectrum disorder or ADHD who have difficulties sleeping; however, always consult a doctor regarding children.
But before heading to the pharmacy, melatonin isn’t without its faults.
Potential Risks and Side Effects
Melatonin is considered safe for use, especially short-term, but like anything, there are faults. For the most part, people take melatonin and respond positively; however, for those that do suffer from side effects, they can be annoying. Some people report headaches, dizziness and/or upset stomach. Furthermore, when people take too much melatonin or take it at inopportune times, they may experience daytime drowsiness, which hinders productivity. Although these side effects are usually on the milder side, they can be quite annoying.
One concern is melatonin and kids. There are some children who are predisposed to sleep disorders who would greatly benefit from this hormone under the guidance of a medical professional. However, there has not been much research on the long-term effects of such synthetic hormones on developing systems. Always check with a pediatrician before giving this supplement to a child.
Another concern is habituation. Melatonin is not addictive like prescription sleep medications, but there are many people who find it a comfortable nighttime fixture. Over time, the body relies on the extra melatonin for sleep, and it could be more difficult to fall asleep without it. This is why experts suggest only taking melatonin for a few weeks—unless otherwise diagnosed by a physician.
Finally, there is a concern with potency. In the United States and many other countries, supplements are not well regulated, which means melatonin supplements could vary from brand to brand. Studies have shown that certain brands have more melatonin or less melatonin than the bottle suggests. In addition, some have other ingredients not found on the label. This is why it’s important to seek out brands that are third-party tested for safety and accurate labeling.
Ultimately, melatonin has negative interactions with other medications like blood thinners or antidepressants, so if one is on medication, it’s best to consult a medical professional first before trying melatonin. But is it worth a try? Let’s look at the benefits and downsides.
Who Should Use Melatonin?
Melatonin isn’t for everyone. If someone falls asleep easily and their sleep cycle hasn’t been interrupted, they hardly need melatonin. However, if someone suffers from critically poor sleep habits, melatonin is worth a try; for instance, if someone travels for work or pleasure and jet lag gets in the way of productive, planned vacations, melatonin can help readjust a sleep schedule. Similarly, night nurses and night shift workers constantly feel out of sorts and tired, and using melatonin can help them adjust better after their strenuous careers.
Yet people who suffer from long-term insomnia may not benefit. Insomnia is an issue related to many psychological and physiological matters, including but not limited to anxiety, depression, stress, cancer, chronic pain, and hormone changes. In these situations, melatonin does not target the problem as melatonin only helps with sleep onset, so a medical professional will provide alternative remedies like cognitive-behavioral therapy or lifestyle adjustments.
Then there’s age. We create less melatonin as we get older. This is why some older, less able-bodied people take to supplementation. A younger population—with enough on hand—may not experience the benefit from the add-in.
Then there’s dosing. Less is more; 1 to 3 milligrams is a happy medium. More does not equal more benefits—only more side effects and potential next day grogginess. And finally, time it right. Take it close to bedtime for the best effect.
Not convinced? Here are some natural ways to increase your melatonin production without a supplement.
Natural Ways to Increase Melatonin.
Before supplementation, try lifestyle changes. Your body’s ability to produce melatonin relies heavily on light exposure. So, getting outside during the day, especially morning hours, can help regulate circadian rhythms. Natural light helps your brain understand when it should create melatonin.
Furthermore, minimize nighttime light and screens. Blue light from devices decreases melatonin. However, if you must use a device, invest in blue-light blocking glasses or download apps that change your screen to a warmer tone.
Furthermore, pay attention to your diet. For instance, cherries, grapes, and walnuts contain minuscule amounts of melatonin. A nutritious diet rich in fresh fruits and vegetables fosters good sleep hygiene. In addition, limiting caffeine and alcohol helps the body produce melatonin naturally at night.
Ultimately, it’s essential to keep stress in check because an elevated stress response decreases the sleep cycle. Thus, meditative efforts—such as deep breathing or a warm bath—before bedtime clear the mind and help with falling asleep quicker.
Finally, set a sleep schedule. When you go to bed and wake up at the same time each day, your body learns when it needs to generate melatonin. While these lifestyle patterns don’t bring results overnight, they can go a long way over time.
Melatonin Myths
Of course, with such hype surrounding melatonin, it’s only natural that a few myths have come about. For example, some people think melatonin is a drug; it’s not. Melatonin is a hormone that your body produces naturally. The supplement is just a synthetic version of what your body produces on its own.
Some people also think melatonin is a universal supplement for all sleep-related issues. It’s not. Melatonin works for specific sleep-related issues, like jet lag and time zone changes; if you experience insomnia and take melatonin, it may do more harm than good. In this case, you should seek the cause of your sleep problems.
Although some people believe melatonin means more is more when it comes to sleep, this is not true. More is not merrier, and larger doses create unwanted side effects as well. Follow the instructions and take the recommended dosage. Ultimately, some people believe melatonin is not safe because it’s not regulated. This is partly true; supplements are not as strictly regulated as pharmaceuticals; however, many supplementing companies are reputable and FDA regulated for good manufacturing practices. The chance of getting a good product is less risky with good brand selection.
Now that we have debunked the common myths about melatonin, let’s explore how to use it if you’re interested.
How to Use Melatonin Safely
If you seek to take melatonin, a little forethought can go a long way. First, consult with your physician. If you have comorbid conditions or take other pharmaceuticals, your physician can assess and guide you into whether melatonin is advisable.
Choose a reputable product. Look for brands that are USP-verified or third-party tested via Labdoor. This assures you that you’re getting what you pay for and what’s actually in the capsule.
Start small—1 to 3 milligrams is all you need—and ingest 30 minutes prior to when you want to sleep. Don’t take with alcohol or sedatives, as this heightens side effects.
Avoid nightly melatonin use unless otherwise noted by your doctor. This should be a temporary sleep cue, not a band-aid solution. If you notice problems persisting after a few weeks, something must change.
Keep notes. If you’re experiencing side effects like headaches or daytime fatigue, lower your dosage or cease intake. What works for someone else may not work for you.
Other Solutions Aside From Melatonin
But there are other ways to sleep better than melatonin. Other supplements—magnesium or valerian root for example—may soothe you. That said, they’re not guaranteed and studies on their usefulness are inconsistent.
Yet if you want something more concrete, an established ability is cognitive behavioral therapy for insomnia (CBT-I). This is because it allows you to adjust your patterns and mental thinking that keep you up. Where a supplement is a physical thing, CBT-I gets into the psychology of why you can’t sleep.
Then there’s always prescription sleep aids. These have higher risks and are an absolute last resort. It’s always better to consult with your physician about what’s best for you and what helps versus hinders the situation.
Sometimes you don’t need anything at all. A good mattress, a dark room, a cooler temperature while sleeping goes a long way. Sometimes the simplest solutions are the best.
Conclusion
Melatonin is a great hormone, but it won’t solve all your problems. It’s a good fix for jet-setting, working the overnight shift, or possessing certain sleep disorders, but for others, it may make things worse. After reading this guide, you should have a clearer mind as to the use of melatonin for yourself if it’s appropriate, as to its nature, benefits, and potential drawbacks. Just remember to keep dosage low and duration of treatment short, and always consult a doctor if there are any questions.
Better sleep is not out of reach, and melatonin may be part of the solution—but consider other natural sleep improvements such as decreased screen time before bed, effective bedtime rituals, and consistent hours. If sleep still eludes you, maybe the answer is not in a bottle but instead in some behavioral adjustments. Experiment to see what works and increase your chances of getting the sleep you so desire.