Take Charge of Your Health - Melatonin: Friend or Foe

More than 50% of adults have trouble falling or staying asleep at least a few times a week.
-National Sleep Foundation

Since a good night's sleep is recommended as part of healthy living, it's no wonder that so many have turned to sleep aids like melatonin to help them sleep! While for many melatonin works, it's up to us to know what it is and what the potential side effects can be.

Melatonin is a hormone made in the pineal gland in the brain that regulates our sleep-wake cycle. For many, especially over the course of the pandemic, melatonin supplements became a part of their nightly ritual to help relax and fall asleep. Now, according to the NYT many struggle to give up the habit.

So what's the real story? Many medical experts say melatonin is not addictive per se, it's the behavior of taking it that is the addictive element. Experts agree that while melatonin is not seemingly dangerous, like many other OTC drugs, there are no long term studies that confirm that belief.

Side effects of melatonin can include nausea, dizziness, and headache. It can also cause daytime drowsiness, so driving is not recommended within 5 hours of taking melatonin. Other less common side effects are: vivid dreams or nightmares, short term feelings of depression, irritability, GI symptoms (stomach cramps, diarrhea, or constipation), decreased appetite, increased risk of falls and seizures, confusion or disorientation, mood swings, and reduced alertness. Also, melatonin can interact with some types of medications taken for heart disease, high blood pressure, seizures, diabetes, birth control, and immune disorders. NSAIDs such as ibuprofen (Advil, Motrin) may lower levels of melatonin in the blood. Generally any medicines that are broken down by the liver are of concern, as well as if you are pregnant or breastfeeding.

And yet melatonin supplements do help some fall asleep. Recommendations for taking melatonin suggest that it not be taken every night but rather a few times a week. Melatonin is absorbed by the body fairly quickly (it has a 20-50 minute half-life), which means that it should be taken 30-60 minutes before you plan to fall asleep. Since individuals many react to melatonin differently, you may have to moderate the strength/dosage and type of melatonin you prefer (liquid, pill, or gummy) to maximize effectiveness.

In light of the significant increase in melatonin usage, most medical professionals also recommend some simple steps to assist with sleeping, including swapping melatonin for a different ritual like a warm bath, limiting screen time before bed (blue light suppresses natural melatonin production), keeping a regular sleep time, curtailing caffeine or naps in the afternoon, and limiting meal size and alcohol just before bed. Findings suggest that while melatonin might help you fall asleep, it is not strong enough to counteract habits that commonly lead to poor sleep. 

Remember that whenever taking over the counter supplements it is important to check with your health care provider. You can then be assured that melatonin can be right for you and if so, what type and strength would be most appropriate as an occasional sleep aid.