Melatonin for Sleep: Everything You Need to Know
Read This Before You Start Taking a Nightly Melatonin Supplement
Can’t sleep? You’re not alone — nearly 12% of U.S. men have trouble falling asleep, according to the CDC. And millions of them likely turn to melatonin supplements in an attempt to catch some Zzzs. It’s the most popular sleep aid on the market, with 27.4% of U.S. adults regularly using it, according to SleepFoundation.org.
But what exactly is melatonin and how well does it work? Does it have risks and downsides? Here’s what you need to know before you decide to take it.
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What Is Melatonin?
Melatonin is the “hormone of darkness,” according to Deanna Minich, PhD, Chief Science Officer at Symphony Natural Health, who recently authored a research paper on melatonin supplementation.
It’s secreted by the pineal gland, a tiny endocrine gland in your brain, in the absence of blue light at night. (Yes, this is why screen time before bed isn’t a good idea).
How Does Melatonin Work?
Melatonin regulates your sleep-wake cycle, also known as your circadian rhythm. As evening approaches, melatonin levels rise. As Minich puts it, this helps “open the sleep gate” and signals to your body that it’s nighttime.
A melatonin supplement adds to your natural supply of the hormone, which can help you fall asleep. “Melatonin in the brain helps us feel drowsy. It also drops our core body temperature, which promotes sleep,” according to Dr. Catherine Darley, a naturopathic sleep expert and the founder of Skilled Sleeper.
Melatonin can also improve REM (Rapid Eye Movement) sleep — a phase of sleep characterized by an increase in brain activity. As you snooze, you alternate through REM and non-REM sleep cycles.
According to WebMD, REM sleep matters because it stimulates the areas of your brain that assist learning and memory: “During this stage, your brain repairs itself and processes emotional experiences. It also transfers short-term memories into long-term memories.”
Without enough REM sleep, you can experience symptoms like difficulty managing emotions, trouble concentrating, feeling groggy in the morning and getting colds more often. If you suffer from specific sleep disorders related to REM sleep, taking melatonin can help.
Facts About Melatonin and Sleep
But while melatonin can be a helpful tool to get better sleep, there are a lot of misconceptions about it. “Taking [it] is much more complex than we often hear about,” says Darley. Here is some info about what it can — and can’t — do for you.
Melatonin Doesn’t Actually Induce Sleep
It’s important to understand that melatonin isn’t a sedative like some other sleep aids. “It does not directly induce sleep—it simply signals when to sleep,” notes Matt Gallant, sleep supplement expert and CEO of BIOptimizers. It can help reset your internal clock, but it won’t knock you out.
Melatonin Has Other Potential Benefits
While melatonin is best known for its impact on sleep, it may also help support overall health. It’s a powerful antioxidant and anti-inflammatory that is being studied for its potential anti-aging properties and ability to treat various conditions. “Some emerging research suggests its role in reducing the risk for neurodegenerative disorders,” says Minich.
Melatonin Can Help You Fight Jet Lag
Traveling across time zones? Melatonin is one of the most effective natural remedies for jet lag. Taking it before bedtime can help your body adjust to a new time zone faster and with less fatigue.
A Lower Dose of Melatonin Can Be More Effective
When it comes to melatonin, less is often more. “Taking a lot more melatonin than what your body naturally produces (around 0.3 mg daily) can leave you feeling groggy and tired the next day,” according to Gallant. “Some people complain of nausea and dizziness.” Dosage and timing vary depending on your sleep needs and health conditions — a doctor or sleep specialist can help you figure out the best approach.
Melatonin Supplements May Cause Side Effects
Just because a supplement is natural doesn’t mean it’s risk-free. The most common side effects of melatonin include headaches, dizziness, nausea, daytime drowsiness and even nightmares. Melatonin can also interact with other medications, such as blood thinners.
Not All Melatonin Supplements Are Created Equal
“The quality of some melatonin supplements may be questionable. Up to thirteen different contaminants have been identified in synthetic melatonin supplements,” according to Minich. Also, there are often variances between the stated melatonin dose of over-the-counter products and the actual amount they contain, says Darley. Choose high-quality melatonin supplements from reputable brands that offer third-party testing. And check labels for unnecessary additives or fillers.
Melatonin Isn’t a Cure-All for Sleep Issues
“A person's ability to sleep and stay asleep depends on many factors, not just melatonin,” says Minich, who recommends assessing the root causes behind your sleep struggles with a qualified health professional.
Darley agrees: “The first thing to identify is what condition you are struggling with. For instance, delayed sleep-wake phase disorder and insomnia are sometimes confused, and the way to take melatonin to address these conditions is very different.”
If you’re wondering, delayed sleep-wake phase disorder is a condition where your body’s internal clock runs on a later schedule than most people’s. You get sleepy much later at night and may have trouble waking up in the morning. And yes, melatonin can be quite effective at treating it.
Whether you’re a shift worker with an inconsistent sleeping schedule or someone who has trouble falling asleep at night, remember that melatonin is one tool, but sleep hygiene still plays a crucial role in getting quality rest. Let the insights above guide your decision to take melatonin or not, but prioritize good sleep habits no matter what.
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