Melatonin is a hormone that is naturally produced in the brain and helps to regulate the body’s sleep rhythm.
“Melatonin is sometimes known as the hormone of darkness. So, when it’s secreted naturally by the body, it tends to peak in the hours before sleep and exert sleep-promoting effects.
According to the National Institutes of Health, about 19% of adults in the U.S. don’t get enough sleep, and some of those sleep-deprived people use melatonin supplements to help them catch some z’s. According to practice guidelines from the American Academy of Sleep Medicine (2017) and the American College of Physicians (2016), there’s not enough strong evidence on the effectiveness or safety of melatonin supplementation for chronic insomnia to recommend its use. The American College of Physicians guidelines strongly recommend the use of cognitive behavioral therapy for insomnia (CBT-I) as an initial treatment for insomnia.
Nevertheless, many people rely on melatonin gummies to help them get a good night’s sleep. But a recent study finds that these over-the-counter supplements may not reliably contain the advertised amount of melatonin.
Short-term use of melatonin supplements appears to be safe for most people, but information on the long-term safety of supplementing with melatonin is lacking.
Melatonin gummies and supplements can be effective for people with sleep issues. However, there are some mild risks to using melatonin supplements.
Also keep in mind:
- Interactions with medicines– As with all dietary supplements, people who are taking medicine should consult their health care providers before using melatonin. In particular, people with epilepsy and those taking blood thinner medications need to be under medical supervision when taking melatonin supplements.
- Possible allergic reaction risk– There may be a risk of allergic reactions to melatonin supplements.
- Safety concerns for pregnant and breastfeeding women– There’s been a lack of research on the safety of melatonin use in pregnant or breastfeeding women.
- Safety concerns for older people–The 2015 guidelines by the American Academy of Sleep Medicine recommend against melatonin use by people with dementia. Melatonin may stay active in older people longer than in younger people and cause daytime drowsiness.
- Melatonin is regulated as a dietary supplement–In the United States, melatonin is considered a dietary supplement. This means that it’s regulated less strictly by the Food and Drug Administration (FDA) than a prescription or over-the-counter drug would be. In several other countries, melatonin is available only with a prescription and is considered a drug.
“Side effects of melatonin supplements can include headache, dizziness, nausea and persisting sedation carrying over to the next morning if too high a dose is taken for an individual.
If you’re considering taking melatonin gummies or a supplement to help you sleep, it’s a good idea to talk with your health care professional first.
Tips for better sleep:
- Stick to a consistent sleep schedule by going to bed and waking up at the same time.
- Create a comfortable sleeping environment.
- Limit screen time before bed.
- Exercise regularly.
- Practice relaxation techniques, such as deep breathing.
Sources: https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know;
