All About Melatonin

Ever taken melatonin?

In recent years, it’s been all the rage. Touted as a “natural” and “drug-free” way to fall asleep and better your overall health, melatonin supplements are available cheaply and without a prescription.

But is taking them a good idea?

What is melatonin?

Let’s get into some science for a moment.

In our brains, there’s a tiny gland call the pineal gland. During the day, this gland is just chillin’. A few hours before bedtime, though, when daylight fades and the retinas in our eyes take in less light, the pineal gland comes to life.

It switches on the flow of melatonin, which is a hormone in our bodies. As melatonin goes up, cortisol, the stress hormone, goes down. This process is what causes us to get sleepy at night and want to get into bed.

Melatonin is more of a gradual dimming than a complete light switch off into sleep.

Taking melatonin is less like taking a sleeping pill and more like exposing your body to messages that your body interprets as bedtime. It amplifies the impact of the natural and environmental messages you get at dusk.

What’s the difference between melatonin and say, Ambien?

Ambien is in a class of drugs called hypnotics. Ambien and Benadryl, another drug in the same class, make you feel sleepy right away, whether you take them at noon or midnight.

Melatonin wouldn’t necessarily have that same effect if you took it in the middle of the day, as it works differently depending on when you take it.

So does melatonin work, or what?

There’s been some evidence that says that melatonin supplements can help folks fall asleep a bit faster (we’re talking <10 minutes faster, here), and may improve overall sleep quality.

But unfortunately, there’s no guarantee that it’s effective for everyone.

Some folks try it and it doesn’t have any impact on them, or they wake up feeling groggy or hungover.

In comparison to sleeping pills, melatonin is much safer as current research shows that it’s not addictive and has fewer side effects.

Why not take melatonin?

If you’re interested in trying melatonin to fall asleep, check in with your doctor or sleep provider about trying it first.

Having trouble sleeping can have a number of causes, including anxiety or depression, restless leg syndrome, sleep apnea, or something else.

These other issues could need medical treatment, and taking melatonin might mask these more serious concerns.

Anecdotally, folks who take melatonin sometimes report vivid or odd dreams. If these become disruptive, feel free to lower the dose or stop use.

If I want to take melatonin, what should I know?

If you want to try melatonin, remember that you’re buying it in the poorly regulated supplement industry that has created a $1.51 billion global market. Be sure to do some research.

A study published by the Journal of Clinical Sleep Medicine found that 70% of melatonin supplements had inaccurate label claims; they found that the actual concentration could range from 83% less than indicated to 478% more!

On the label, try to look for a label that says a GLP (good laboratory practice) or GMP (good manufacturing practice). This label is associated with federal regulations to verify a product is safe and contains what it says it does.

If you’re using melatonin supplements with your kids, it’d be extra helpful to verify the ingredients of the supplements are okay for youngsters.

Do the sketchy labels matter?

Some supplements in high doses might not make much of a difference for our bodies as we pee out the excess substance anyway.

The thing to be cautious about here is that melatonin doesn’t ONLY keep time for our body clocks—it also impacts our body temperature, blood sugar, and blood vessel constriction.

Researchers have also found serotonin in these products, which means they can affect our bodies in unintended ways—especially if you’re already taking SSRIs.

There’s also a lack of research about using melatonin long-term.

So, is there a safe way to take melatonin?

In the best-case scenario, melatonin is best taken at a very low dose (0.5 mg to 1 mg), 30-60 min before bedtime, and under a doctor’s guidance while paired with Cognitive Behavioral Therapy for Insomnia (CBT-i) to get to the root of your sleep issues.

See how you do and notice how you feel in the morning when you wake up. If you feel groggy or hungover, try an even lower dose.

Are there any alternatives to taking melatonin?

That’s what this whole blog is about, silly!

Check out other posts about easy ways to sleep better, get the 411 on naps, and figure out if blackout curtains are for you.

Other ways to regulate your circadian rhythm and sleep better without supplements include going outside every day for sunlight, as well as dimming the lights and reducing screen time after the sun goes down.