Melatonin: Miracle Sleep Aid or Hype?
Many people are turning to melatonin as a natural way to fall asleep faster or to stay asleep longer. Does melatonin really work as a sleep aid, or is it all hype? In this article, we examine the evidence and research surrounding melatonin to find out if it’s really beneficial.
Melatonin is both a supplement and a hormone. It regulates your circadian rhythm, which is your body’s internal clock that controls when you feel awake or tired. It’s naturally produced in the brain, but many people choose to take a melatonin supplement to increase the amount of melatonin in their bodies.
Because melatonin is a naturally-occurring hormone, many consider it to be a safe alternative to prescription sleeping pills. However, there are also risks associated with taking a melatonin supplement, so it’s important to understand the potential benefits and risks before trying it.
The Benefits of Taking Melatonin
The main benefit of taking melatonin appears to be helping people fall asleep faster. A review of research studies on melatonin and insomnia found that melatonin can reduce the time it takes to fall asleep by an average of 7 minutes.
Melatonin may also help with long-term sleep problems. A study of women with insomnia found that those who took a melatonin supplement for 8 weeks fell asleep faster and stayed asleep longer than those who took a placebo.
Melatonin May Improve Jet Lag
Melatonin may also help your body adjust to a new time zone. Jet lag occurs when our body’s internal clock is out of sync with the time zone it’s in. Taking melatonin before bed has been found to help the body adjust to a new time zone more quickly.
In a study of people who took 3 milligrams of melatonin an hour before bed each night for 3 days, their bodies were able to adjust to a 6-hour time change in 5 days. This was significantly faster than the control group, which took a placebo and adjusted in 8 days.
Another study found that taking melatonin reduced the symptoms of jet lag by 50%. Symptoms such as fatigue, sleepiness, and mood changes were significantly improved.
Other Potential Benefits
- May help with sleep disorders, such as delayed sleep-wake phase disorder
- May reduce symptoms of anxiety
- May improve sleep quality in older adults
- May reduce symptoms of restless leg syndrome
Potential Risks and Side Effects
Although melatonin appears to be safe, there are potential side effects including:
- Headaches
- Dizziness
- Nausea
- Drowsiness during the day
- Upset stomach
It’s also important to note that melatonin can interact with certain medications, including antidepressants, blood thinners, and birth control pills. Make sure to talk to your doctor before taking any melatonin supplement.
Conclusion
In conclusion, melatonin may help people to fall asleep faster and stay asleep longer. It also appears to be effective in reducing jet lag symptoms and other sleep-related issues. Although it appears to generally be safe, there are potential side effects, and it can interact with some medications. If you are considering taking a melatonin supplement, talk to your doctor for guidance.