MELATONIN, A MODERATELY EFFECTIVE SLEEP-AID

Everyone experiences sleep problems—whether minor or significant—at some point in their life. Is melatonin an effective option for improving sleep?

Read on to find out!

MELATONIN SUPPLEMENTS

Melatonin is a hormone that the body produces in response to changes in light. Its production increases in low light conditions (evening) and decreases in bright light conditions (morning).

While most supplements contain synthetic melatonin synthesized in a laboratory, it can also be extracted from the brains of certain animals. Melatonin supplements are available in various pill forms, such as regular, fast-acting, or time-release, as well as in solution form like drops or sprays. The selection between these options is a matter of personal preference.

MODEST BENEFITS OF MELATONIN

Several studies suggest that melatonin may be helpful in the following scenarios:

  • Sleep issues in visually impaired individuals
  • Sleep problems associated with jetlag
  • Delayed sleep phase syndrome (difficulty falling asleep at night and waking up in the morning, often seen in adolescence)
  • Sleep problems linked to irregular shift work, particularly night shifts

However, melatonin supplements do not seem to be effective for individuals experiencing nighttime awakenings who struggle to fall back asleep.

SAFE, IN THE SHORT TERM

Since it is not known whether long-term use of melatonin can have a harmful effect on sleep or health, melatonin supplements should only be taken for short periods.

Melatonin is generally well tolerated. However, it can sometimes cause adverse side effects like nausea, headaches, dizziness, or persistent drowsiness upon waking.

USE WITH CAUTION IF YOU TAKE MEDICATION

Before taking melatonin, talk to your pharmacist, as supplements may interact with certain medications.

GOOD BEDTIME ROUTINE IS KEY

Sleep disorders often result from poor sleep habits or factors that can be modified or eliminated.

Try to maintain a consistent bedtime and wake-up time every day, avoiding sleeping in for more than two hours on days off. Steer clear of stimulating activities, heavy meals, and excessive alcohol intake within two hours of bedtime. Minimize caffeine consumption at least four hours before bedtime. Refrain from using light-emitting devices (TV, computer, tablet, smartphone) at least one hour before bedtime, and reduce ambient light in the evening. Engage in a calm or relaxing activity before going to bed, such as reading, taking a bath, or practicing meditation. If, despite your efforts, you still experience difficulty sleeping, consult your pharmacist. If you are taking medication, it might impact your sleep, and they can provide recommendations tailored to your specific needs.