Is Melatonin the Answer to Sleep Problems Like Insomnia?

Melatonin is your brain’s “sleepy” hormone. As nighttime approaches and darkness falls, it triggers your pineal gland to produce the melatonin needed to tell your body it’s time for rest. You can buy melatonin as a supplement to help you overcome jetlag or anything that has thrown off your body’s circadian rhythm or internal body clock. Many people use it to help them overcome insomnia, counting on it to help them fall asleep and stay asleep. But is it effective and safe? If you’re on the fence about using melatonin, read on to get the scoop on this natural sleep aid as well as the pros and cons of using it.

Melatonin and Insomnia: What Does the Research Say?

Clinical research isn’t conclusive when it comes to melatonin’s effectiveness. Some reputable studies show it has worthy benefits, but others find that it has little impact. In fact, the American Academy of Sleep Medicine (AASM) doesn’t recommend melatonin for treating insomnia but instead promotes behavioral therapy as a more effective method for overcoming sleeplessness.

Let’s take a look at both sides of the Melatonin issue.

Benefits and Pros of Using Melatonin to Treat Insomnia 

• Melatonin might help you fall asleep more quickly and align your sleep-wake cycle. This is especially helpful for jet lag or any conditions that affect your circadian rhythm patterns.
• This natural hormone is considered safe for short-term use with no side effects from discontinuing use. This isn’t the case for some prescription sleep medications.
• For older seniors, melatonin can help you improve sleep efficiency in different ways, including staying in stage 2 sleep longer and waking up less frequently.
• When taken in low doses, Melatonin has few serious side effects, unlike many sleep medications.

Risks and Cons of Using Melatonin

• Very modest improvements in insomnia, according to broad research, may make melatonin not worth the money.
• Side effects, though often mild, can be troublesome and include dizziness, headaches, daytime sleepiness, and nausea. You may also experience weird or vivid dreams, mild depressive feelings, disorientation, irritability, mood changes, and even stomach cramps. Older adults may even notice impaired coordination that increases falls.
• Melatonin is unregulated, like most supplements, which means you don’t know exactly what you’re getting when you take it. It’s not uncommon for the supplement labels not to match the dosage that is actually in the supplement. Some have been found to have up to 3 to 4 times more (or less) of a dosage than indicated on the label. Since high doses of melatonin are not recommended, this could cause increased or more severe side effects.
• Possible drug interactions exist with melatonin. When taken with melatonin:
  • Blood thinners may increase bleeding risk
  • Effectiveness of anti-seizure meds may decrease and seizure risk may increase
  • Blood pressure and diabetes drugs may be interfered with
  • Birth control, antidepressants, and immunosuppressants may not work effectively
• Long-term safety of Melatonin use is unknown as most studies focus on shorter durations, such as weeks or months, rather than years.
• Overdose is a dangerous risk. Very high doses can cause drastic emotional changes, major grogginess, and other concerning problems.

Should You Try Melatonin?

You are probably safe to experiment with the benefits of melatonin if you take it in low doses of 1-3 mg (maximum 5 mg). You might notice some improvement at these levels, but the key is to use it only for the short term instead of trying to use it to treat chronic insomnia. You would likely be better off to work on improving sleep habits like winding down before bed, sticking to your sleep schedule even on the weekends, and steering clear of screens before bed.  

However, it’s wise to talk to your doctor about your sleep troubles and the possibility of using melatonin for treatment.  

How Does Melatonin Affect Various Sleep Components 

Final Takeaways

Melatonin is likely not the superhero of sleep that you hoped for. It has many limitations and even some risks. While you might find it helpful in limited circumstances, like when your body clock is thrown off from visiting another timezone, overall it’s probably not your best solution for insomnia.  

However, you may still find ways to benefit from using melatonin if you employ these tips:  

• Start with a low dose.
• Choose a supplement that has been verified by a third party organization.
• Combine melatonin with good sleep habits.
• Talk to your doctor if something doesn’t seem right.

If you want to learn more about how to get quality sleep, read our article, Is It Sleep Sabotage? 15 Ways You Might Be Killing Your Sleep Schedule. 

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