Maybe you’ve always had some problems with achieving sufficient sleep, or maybe your sleep schedule has just been thrown off by a summer of vacations and unkept routines. You don’t want to go reaching for sleeping pills, but there comes a point where you just can’t let yourself lie in bed and stare at the ceiling for another restless night.
Then a friend recommends a melatonin supplement. It’s not a sleeping pill exactly…even though it comes in the form of a pill, and it’s supposed to help you sleep. So, what is it?
Melatonin is actually a naturally occurring hormone in your body. It’s referred to as the “sleep hormone” because, well, it’s what helps you achieve shuteye every night. Your pineal gland starts producing melatonin shortly after it gets dark, releasing it into your bloodstream to make you tired. When morning rolls around, and it gets light outside, your body stops producing melatonin to keep you alert throughout the day. This production cycle, with increased amounts of the sleep hormone at night and decreased amounts of it during the day, helps with the regulation of your circadian rhythm.
But when your body’s natural production of melatonin seems to be insufficient, supplementing it is a viable option. The type of melatonin you buy in pills and teas is referred to as exogenous melatonin, meaning it was created externally in a lab.
As a dietary supplement, it has become increasingly popular over the past 10 years—the National Institutes of Health reports it’s one of the most commonly used supplements among both adults and children. It can be especially useful among people who are suffering jet lag or who do shift work. Melatonin supplements can also be good for people who have Delayed Sleep-Wake Phase Disorder, such as teenagers, who are biologically inclined to stay up late at night and sleep in during the morning, a schedule that’s not conducive to their school demands. In fact, the American Academy of Pediatrics cites that melatonin works well as a short-term tool to help children get on a good sleep schedule while they are trying to establish new routines or break bad nighttime habits.
But don’t be so fast to depend on melatonin supplements. Some users report side effects such as headaches or dizziness, and although studies show that it’s safe to take melatonin for up to three months, there’s little research that demonstrates its safety or efficacy for long-term use after that. The Mayo Clinic recommends stopping the use of it if you find you have a diminished response after repeated use.
Bear in mind that melatonin is not regulated by the Food & Drug Administration, so there’s no set officially recommended dosage. Stick with taking 1 to 3 milligrams two hours before bed, and strive to increase your body’s melatonin levels in natural ways if you have the opportunity: dim the lights in your environment and avoid looking at screens within several hours of bedtime, and expose yourself to plenty of light during the day. It’s also helpful to maintain a regular sleep schedule once you’ve established one—yes, even on weekends!
