Getting a good night's sleep is critical to waking up refreshed and ready to take on the challenges of the day ahead. It's also paramount to staying in good overall health. Yet, SleepHealth.org reports that one in three adult Americans doesn't get the recommended hours of sleep. Along with shortened sleep duration, many individuals report having trouble falling asleep or staying asleep. [6]
With so many struggling to get the sleep they need to feel rested and have the ability to tackle their daily tasks, it's no wonder that people have turned to supplements to help them rest better. One of the most popular supplements for sleep is melatonin. Take a closer look at melatonin and whether or not it's a good idea to use it each night.
What Is Melatonin and How Does It Work?
Melatonin is a hormone released by the brain's pineal gland and is responsible for alerting the body that it's time for sleep. As Luis F. Buenaver, Ph.D., C.B.S.M. of Johns Hopkins explains, "Your body produces melatonin naturally. It doesn't make you sleep, but as melatonin levels rise in the evening, it puts you into a state of quiet wakefulness that helps promote sleep." [2]
When your exposure to normal daylight is interrupted due to an unusual schedule, typically exacerbated by exposure to blue light from screens, the production of melatonin gets thrown off balance. This can translate to your body having difficulty moving into night mode and preparing for sleep. Supplementing with melatonin helps deliver this important hormone to the body at the appropriate time, so you can start to relax and drift off to sleep more easily. [1]
What Does Melatonin Do to the Body?
The average melatonin dosage for adults is anywhere from one to five milligrams. The right dose depends on your age, sex, and overall health. Most people see results in one to seven days. Melatonin comes in two forms. One is an immediate-release formula and the other is a prolonged release that gradually takes effect over a period of several hours.
Since melatonin prompts your body to enter into night mode, certain changes happen as you enter into a circadian rhythm. You may notice a drop in body temperature stemming from changes to your blood flow. Melatonin also affects dopamine production and may increase feelings of overall happiness. [8]
Why Do People Take It?
As with many supplements, results vary widely. Your experience could be completely different than what you've heard about from a friend or family member. That said, quite a few people turn to melatonin as a sleep aid because it's a natural alternative to prescriptions that can cause side effects and dependency issues.
Pros of Taking Melatonin
The reasons behind the rising use of melatonin supplements include their effectiveness for:
- Promoting better sleep
- Easing jet lag
- Treating delayed sleep-wake phase disorder
- Relieving anxiety
Melatonin can also be used for some types of sleep disorders in children. [7]
Cons of Taking Melatonin
Any product, including natural supplements, comes with certain risks. Some common side effects reported with melatonin use include dizziness, drowsiness, headaches, and nausea. Other risks include:
- Medication interactions
- Allergic reaction
- Concerns for safety when used by pregnant women and older people
While melatonin isn't addictive, you may begin to feel dependent on it, believing you need it every evening to sleep. It's also believed that long-term use of melatonin may disrupt the natural hormone balance in the body, although there are currently no studies done since its use as a supplement is still fairly new. [3]
Other Natural Supplements for Sleep
There are several other supplements aside from melatonin that could prove helpful:
- Magnesium: Magnesium is an important mineral for the heart and brain and promotes relaxation of both the body and mind, leading to better sleep.
- Lavender: Lavender is popular in aromatherapy and as a supplement or tea.
- Valerian root: Valerian is an herb frequently used to treat anxiety and depression symptoms. Many have found success in improving their sleep quality with the use of valerian tea or supplements.
- Passionflower: Passionflower is another tea used to help people sleep. It's also shown effective for treating insomnia in some individuals.
- CBD: Cannabidiol may be effective in relieving anxiety symptoms and improving sleep. Some people also take CBD for pain and other symptoms, which can contribute to better overall sleep quality.
Remember that you must do your research and discuss the benefits and potential side effects of each supplement with your healthcare provider. Results are subjective, with many finding relief, but some studies report minimal improvements with the use of supplements. [4]
Another thing to keep in mind is that better quality sleep begins with good sleep hygiene. According to SoClean.com, "You can develop and practice good sleep hygiene by adjusting the habits, behaviors, and environmental factors surrounding sleep." Setting a sleep schedule, creating a restful sleep environment free of electronics, and avoiding caffeine before bed are all changes you can make to promote REM sleep and improve overall health. [5]
The Bottom Line
Melatonin is effective in improving sleep quality for many people when taken properly and in the right dosage. It's typically considered safe, with few side effects. However, you should talk to your doctor before you begin taking melatonin. Pregnancy and certain medications or health conditions could require extra precautions. Together, you and your doctor can determine if supplementing with this hormone is right for you. Getting help from your medical provider can also assist you with finding the correct dose for maximum effectiveness more quickly.
References
[1] Cleveland Clinic. (2022, July 5). Melatonin: What it is & function. Cleveland Clinic. Cleveland Clinic - What is melatonin?
[2] Johns Hopkins Medicine. (2022, April 11). Melatonin for sleep: Does it work?. Melatonin for Sleep: Does It Work? | Johns Hopkins Medicine. Johns Hopkins - Melatonin for Sleep: Does It Work?
[3] Mayo Clinic. (2021, March 3). Melatonin. Mayo Clinic. Mayo Clinic - Melatonin
[4] Petre, A., & Ajmera, R. (2023, March 29). 10 Natural sleep aids for better sleep in 2023. Healthline. Healthline - 10 Natural Sleep Aids for Better Sleep in 2023
[5] SoClean. (2022, December 21). Everything you need to know about sleep hygiene: Soclean sleep talk. SoClean. SoClean - Everything You Need to Know About Sleep Hygiene
[6] The State of Sleep Health in America in 2023. SleepHealth. (2023, March 20). Sleephealth.org - The State of Sleep Health in America 2023
[7] U.S. Department of Health and Human Services. (2022, July). Melatonin: What you need to know. National Center for Complementary and Integrative Health. NIH - https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
[8] Walsh, K. (2023, May 9). What happens to your body when you take melatonin every night. EatingWell. Eating Well - What Happens to Your Body When You Take Melatonin Every Night
