Think melatonin is the holy grail you’ve been looking for? You’d better read this first.
With sleep disorders rife, people are desperate and will take just about any pill that claims to be a quick fix.
However, melatonin is not the casual solution it has been indirectly painted as.
The reality is, the patterns and habits of modern life often result in the breaking of our natural sleep cycles.
Whether it is shift work, late night screen usage, or weekend partying, the ramifications of disrupting our internal clocks can have both immediate and long-term consequences.
These external factors are in stark contrast to those whose have legitimate sleep disorders.
Recently, it appears that the lines between a natural dietary supplement and prescription medicine have been blurred – there is a reason melatonin is not sold over-the-counter in some countries and requires prescription.
However, it can be easily obtained online. And in the U.S. it is considered a dietary supplement. Making it a little bit of a grey area.
As a result, it is becoming increasingly common for the average person – without any diagnosis -to treat melatonin like a daily multivitamin.
But melatonin is natural – so it must be fine, right?
Wrong.
Like most supplements and medicines, melatonin can come with side-effects and is only really effective for very specific circumstances and inviduals with health conditions.
So, we strongly advise you read the following guide so you can fully understand what melatonin is, how it works, and whether it is right for you.
But – if you’re already convinced and want to consider a melatonin-free, herbal alternative, then check out our top 5 sleep supplements.
Otherwise, keep reading.
Guide: Melatonin Use, Side Effects, and More
Some Key Facts:
- It is a natural hormone that is produced in dark conditions.
- Melatonin is generally used to treat older adults aged 55 or above with short-term sleep problems.It is typically taken for a period of 1 to 4 weeks.
- Some individuals may experience a headache or feel tired, sick, or irritable the day after taking melatonin.
- It is important to avoid consuming alcohol or smoking while taking melatonin as these activities can decrease the effectiveness of the medicine.
- It should be used for short-term problems such as jetlag or insomnia. Not as a sedative, anti-anxiety aid or sleeping pill.
Melatonin: What is it? How Does it Work?
Melatonin is hormone that is produced naturally in the body. It helps to regulate our sleep-wake cycle (circadian rhythm).
It is produced by the pineal gland in the brain and is released into the bloodstream in response to darkness. In the evening, the body produces more melatonin, signalling that sleepy feeling.
Melatonin levels usually start to rise in the mid- to late evening, stay high for most of the night, and then drop off in the early morning.
This is why people who have sleep troubles (often causes by a disrupted circadian rhythm) turn to Melatonin supplements to reset their circadian rhythm.
If you want to better understand the circadian rhythm, the sleep foundation has a simple overview.
Is Melatonin a Sleeping Pill?
The short answer is: no. The problem comes when people confuse the mechanism of melatonin with the goal of improving overall sleep quality (including falling asleep quicker).
Melatonin supplements should be used to regulate sleep patterns. And it has been shown to help people fall asleep quicker – but only by a tiny margain.
It is not a medication and shouldn not be used as a substitute for prescription sleeping pills.
Natural Food Sources
According to Pubmed, dietary sources of Melatonin include eggs and fish. It is also found in nuts, certain mushrooms, cereals and germinated legumes and seeds.
Webmd notes specific sources include:
1. Tart Cherries
2. Goji Berries
3. Milk (if tolerated)
5. Pistachios
6. Salmon and sardines
Before reaching for melatonin supplement, consider whether you can optimize your diet with these foods.
What is Melatonin Good For? Does it Work?
The melatonin we naturally produce plays several important roles in the body.
Melatonin Benefits
Regulating sleep-wake cycles: Melatonin helps to regulate the body’s internal clock and promotes healthy sleep patterns. It is often used as a natural remedy for insomnia and other sleep disorders.
Reducing jet lag: Melatonin can help to reduce the symptoms of jet lag, such as fatigue and insomnia, by resetting the body’s internal clock to the local time of the destination.
Boosting immune function: Some research suggests that melatonin may help to boost the immune system and protect against oxidative stress.
Reducing anxiety: Melatonin may have anxiolytic (anxiety-reducing) effects and may be helpful in reducing anxiety symptoms.
Promoting healthy aging: Melatonin is a powerful antioxidant and may help to protect against age-related damage to cells
So, does melatonin work? Yes. As a natural hormone, it works by interacting with receptors in the brain that help to regulate your sleep cycle and, as you can see, supports various important functions.
What About Supplements?
Melatonin supplements are simply a synthetic version of melatonin produced in lab. When taken, it will interact with the brain in the same manner. They serve to reset the body’s internal clock and help reset your sleep-wake cycle.
Such supplements come in several forms. And melatonin gummies work in exactly the same manner. As do melatonin tablets.
Who Should Use Melatonin?
Here is where the confusion lies. Melatonin does serve a purpose. But it has been generelized as a casual sleep aid for millions who may not actually need it.
In fact, those who treat melatonin like an evening multivitamin may actually be doing themselves more harm.
With that said, here are the types of circumstances and individuals who can benefit from melatonin.
1. Shift Workers whose sleep cycles are generally the inverse to a normal cycle.
2. Jetlag; travelling between time zones to help reset your body clock for the new sleep schedule, or get it back to normal.
Primary and Secondary Sleep Disorders
A primary sleep disorder is a sleep disorder that is not caused by another medical condition or substance. These disorders are characterized by problems with the timing, quality, or duration of sleep. Examples of primary sleep disorders include insomnia, sleep apnea, and restless leg syndrome.
In a 2013 meta-analysis, researchers found that melatonin helped people fall asleep faster, sleep longer and sleep better overall – even after prolongued use. However, it was not as effective as prescription medicines for sleep problems. But it had much less side effects, leading them to conclude it could be good choice for people who have trouble sleeping as a result of primary sleep disorders.
On the other hand, a secondary sleep disorder is a condition that results from another underlying medical or psychological issue.
Examples of medical conditions that can cause secondary sleep disorders include:
- Chronic pain
- Chronic fatigue syndrome
- Neurological disorders such as Parkinson’s disease or multiple sclerosis
- Gastrointestinal disorders such as acid reflux or irritable bowel syndrome
- Endocrine disorders such as diabetes or hypothyroidism
- Cardiac or respiratory conditions such as heart failure or chronic obstructive pulmonary disease (COPD)
Psychological conditions that can lead to secondary sleep disorders include:
- Anxiety or depression
- Post-traumatic stress disorder (PTSD)
- Bipolar disorder
- Schizophrenia
A 2019 meta-analysis looked at how melatonin affected 205 people with secondary sleep disorders. Those who took it found that it helped them fall asleep faster and sleep for longer. But, it didn’t really change how well they slept. More research needs to be done, but it looks like melatonin may be a good way to help people who have sleep issues as result of underlying conditinons.
Naturally, in this case, it would seem that melatonin acts as a biological bandaid. It does not address the underlying causes that lead to disrupted sleep. Therefore, while it may be a short-term way to help people fall asleep faster, it will not solve the issue in the long term. Those who suffer from conditions that result in (secondary) sleep disorder should address the root problem.
What About the Average Stressed-out Person?
If you do not fall under any of the above categories, then melatonin is not advised – except for very circumstantial use.
For instance, sleep can be disrupted by particularly stressful situations such as work or relationship issues. In this case, your sleep pattern can be affected and melatonin can be used to nudge your circadian rhytmn back in place.
Again, this gentle resetting of your circadian rhytmn with a melatonin supplement should be accompanied by addressing the external factors that might be causing you to sleep badly in the first place.
The vast majority of people do not sleep well because of factors within their control. Namely sleep hygeine, diet, and general lifestyle habits.
If you have done all of this and still cannot sleep. Then it is possible there might be a bigger issue. At this stage, it is important you speak with a doctor or medical professional.
Is Melatonin Safe?
Melatonin is generally considered to be safe when used as directed. It has been used as a supplement for many years and is available over the counter in many countries. However, as with any supplement, it is important to use caution and to speak with a healthcare provider before taking melatonin.
Side Effects
There are some potential side effects of melatonin, including:
- Drowsiness
- Headache
- Dizziness
- Nausea
- Mild anxiety or agitation
In rare cases, melatonin may cause more serious side effects, such as allergic reactions or impaired thinking and coordination. It is important to stop using melatonin and to seek medical attention if you experience any severe or unusual symptoms while taking the supplement.
Melatonin may also interact with certain medications, so it is important to inform your healthcare provider of any medications you are taking before using melatonin. It is also important to use caution when driving or operating heavy machinery after taking melatonin, as it may cause drowsiness.
Melatonin and Pregnancy
Melatonin and Depression
And a 2006 review found that those with depression had higher levels of melatonin at night. As melatonin supresses energy and can lead to symptoms of fatigue and brain fog, it is possible that taking melatonin could make these depressive symptoms worse.
Conversely, some studies do show melatonin to help with depression – but more research is needed.
How Much Melatonin Should I Take?
How much melatonin you should take varies depending on a person’s age, weight, and the reason for taking it.
Always follow the dosage recommendations on the product label or the advice of a healthcare provider.
How Much Melatonin is Too Much?
The maximum dose for adults is 10mg. For children, 5mg.
Howeer, the optimal dosage of melatonin can vary from person to person, and it may be necessary to experiment to find the one that works best.
Many adults often report feeling drowsy the next day after just 5mg. This is why we strongly recommend starting with a very low dose (1-2mg). Infact, the NHS notes that in the UK, doctors will prescibe patients with only 2mg.
Under the guidance of a healthcare professional, you can slowly increase melatonin each week if you feel as though the current dose is not working.
Is Melatonin Addictive?
Melatonin is not considered to be addictive. When used as directed, melatonin is generally considered to be safe and non-habit forming.
How to Take Melatonin the Right Way
The correct way to take melatonin depends on the individual and the reason for using it.
We have already discussed dosages (see above). Here are some additional important guidelines for taking melatonin:
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Timing: Melatonin is usually taken 30 minutes to an hour before bedtime. This is because it works to regulate the sleep-wake cycle, and timing the dose correctly can help ensure that the individual is able to fall asleep faster.
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Duration: It is not recommended to take melatonin on a long-term basis. In general, it’s best to use it only as needed, or for brief periods of time (a couple of days or weeks) to help with sleep schedule adjustments like jet lag or shift work. It’s important to work with a healthcare professional to determine the appropriate duration of use for the individual.
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Interaction with other medications: Melatonin may interact with certain medications, so it’s important to speak with a healthcare professional before taking it, especially if the individual is taking other medications, including
What Does Sleep Scientist, Matt Walker Think?
If you still need convincing, then this short explanation from world famous sleep scientist, Matt Walker offers an insightful perspective as to why melatonin is greatly misunderstood and misused by millions.
So, Is Melatonin Bad For You?
Again the answer is, it depends. If you are engaging in poor lifestyle habits (like the majority of poor sleepers) that you know are disruptive, then melatonin is not necessary and may even cause more harm than good. You should first address these to fix your circadian rhythm naturally.
However, when unexpected stressful circumstances strike, melatonin can be used for a few weeks to get you back on track.
If you suffer from a serious sleep disorder – or think you do – then melatonin could help you fall asleep slightly faster and stay asleep longer, but is unlikely to improve the quality.
People should be careful not to exceed recommended dosage. If you have a pre-existing medical condition, then consulting a doctor is all the more crucial.
Ultimately, It is not recommended to take melatonin as a sleep aid for a prolonged period of time, long-term use is not advisable and it’s better to work on identifying and addressing the underlying cause, rather than relying on a sleep aid.
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