Can Melatonin Help You Sleep? July 11, 2024 Many Americans don’t get enough sleep. The inability to fall asleep or stay asleep for the 7 to 9 hours adults need for optimal health affects daily function and can increase the risk for health conditions and disease. Some turn to sleep aids like melatonin supplements for help. Melatonin is not without risks, especially when taking certain medications, and it’s not clear how effective it is as a sleep aid. What Is Melatonin? Melatonin is a naturally occurring hormone produced by the body that regulates sleep and wake cycles. Darkness triggers the release of melatonin to help the body prepare for sleep. Light triggers the melatonin release to stop so the body can wake-up. When people have trouble with this sleep cycle operating as it should, it may be due to a lack of melatonin in the body. Synthetic melatonin is produced in a lab, and comes in tablet, capsule, and liquid forms, as well as in topical creams and gels. These supplements can be taken without a prescription. Some supplements are fast-release, meaning they are quickly absorbed in the body, while others are slow-release and are absorbed over a longer period of time. “Taking a melatonin supplement in the short-term may help in special circumstances, such as easing symptoms of jet lag, and for occasional insomnia. Studies are inconclusive about whether melatonin is effective as a sleep aide — and it is not something everyone should take,” said Caelon Vecchio-Miller, pharmacist at Samaritan Pharmacy Services. Side Effects of Synthetic Melatonin Common side effects of melatonin can include: Headache. Dizziness. Nausea. Daytime drowsiness. “Because melatonin causes drowsiness, be sure not to drive or operate machinery within five hours of taking it,” said Vecchio-Miller. Also, melatonin can interact negatively with the following medications: Blood thinners. Blood pressure medications. Birth control medication. Diabetes medicine. Medicine that prevents seizures. Immunosuppressants. Medications that are changed and broken down by the liver. Other medications for more rare health conditions. “Melatonin can affect some people more severely than others, so I advise talking with your health care professional before taking the supplement yourself, or before giving it to your child,” said Vecchio-Miller. Quality & Timing Matters Because supplements are not regulated by the FDA, the quality of the melatonin and even how much melatonin is in each dose can vary widely or contain other ingredients. Your primary care provider or pharmacist will be able to suggest the best type of melatonin supplement for you and your health situation. They will also be able to advise you on proper dosage and the best time to take it. Generally speaking, a dosage of 0.5 mg to 3 mg of melatonin before bedtime appears to be safe for most adults. “Melatonin is not really a sedative, but acts more like a timed hormone, so the time in which you take it can make a difference in its effectiveness. It’s mostly suggested that you take the supplement about an hour before you want to fall asleep,” explained Vecchio-Miller. “Also, since melatonin is stimulated by darkness, dimming the lights in your sleeping room can help aid the sleep process,” Vecchio-Miller noted. Practice Good Sleep Habits “Since our bodies already produce melatonin, most people don’t need to take a supplement for sleep. Sometimes, we just need to become more aware of possible ways we are sabotaging our sleep and practice good sleep habits,” Vecchio-Miller said. Here are some tips for sleeping better: Limit eating two hours before bedtime. Avoid caffeine late in the day. Avoid alcohol before bed – it can help you fall asleep but tends to interrupt sleep throughout the night. Be physically active during the day, but do not exercise directly before bed. Minimize time on digital devices before sleep – the blue light in digital devices (including TVs) mimics daylight and can trigger the wake cycle. Dim lights before sleep – consider using lower wattage light bulbs by your bed. Keep your sleeping area dark, quiet and cool. Maintain a regular sleep schedule by going to bed and waking around the same time each day, even on weekends. Could You Have A Sleep Disorder? Occasional insomnia is normal, especially during more stressful times. However, if you are unable to sleep a full night most nights, if you snore heavily, or have moments when you stop breathing during sleep, you may have a sleep disorder. “You don’t need to suffer with chronic insomnia — there are many effective interventions to treat sleep disorders,” said Vecchio-Miller. To determine if you have a sleep disorder, your clinician may suggest a sleep study, which monitors and records data that occurs in your body during a full night’s sleep. This information will help determine the cause of your sleeplessness so your health care team can suggest the best treatment options for you. “The bottom line is that a good night’s sleep doesn’t have to be a thing of the past for you,” Vecchio-Miller said.
