If you’ve ever had trouble sleeping, you probably did some research about insomnia. You’re certainly not alone; so many of us suffer from sleep issues at one time or another. And you’ve likely read or heard that melatonin might help. Maybe you've even tried it.
Did it work? If you said, “not so much”, we’re not surprised.
Melatonin is interesting. There’s no question it does play a role in our body’s sleep cycle. However, there's good reason for skepticism about whether melatonin supplements will really help with insomnia.
Let's take a look at the evidence behind this popular supplement and why taking it on its own may not be enough to get you through the night.
Melatonin supplements have long been recommended for sleep issues. They may be good for certain situations of jet lag or being upside down in your sleep cycle from change in work shift but long term these added supplements may do more harm than good.
Melatonin is a hormone produced by our brains to help us regulate our sleep rhythms. This hormone sets our body’s internal clock. The occasional use of Melatonin supplements may help if your routine gets off but is rarely effective for chronic insomnia. That’s just not what it’s designed for.
As awareness of sleep prescription dependencies increases, many people turn to Melatonin anyway. While it does have less serious side effects, it’s still not a great alternative because it doesn’t work as a sedative and more than likely is ineffective for sleep issues that rise to the level of insomnia.
Common Melatonin Mistakes
Taking a supplement to “help sleep” but not making any sleep hygiene adjustments.
Supplements should be one part of a bedtime routine. Focus on the 60 minutes before your desired bedtime. A salt & soda bath, loose fitting PJs, lower room temperature, journaling, and meditation can help put your body in a better ready state for quality sleep. And do yourself a big favor - shut off the electronics! These activities done as a routine should help natural melatonin levels rise in the evening making sleep less elusive.
Daily use of Melatonin is not recommended.
Unless your doctor has prescribed Melatonin for you it should only be used for the occasional sleep interruption. There are increased risks of side effects with long-term melatonin use without solving the underlying issue. Sleep issues related to anxiety, depression, stress will not respond to supplemental melatonin.
More is not better – in most situations and especially with melatonin supplements.
Many people turn to melatonin because it is mass produced, inexpensive, and available without prescription. Chances are it’s not a fully effective solution and it may create more problems.
