Buzz
With the increasing number of sleepless nights we've all been experiencing, you may feel tempted to turn to melatonin—nature’s remedy for rest. It’s easily accessible, and it’s natural! However, while melatonin is generally regarded as safe and non-addictive, it still carries potential side effects when used regularly. Like everything else, it’s important to use it in moderation.
If you're thinking about using melatonin as a sleep aid to cope with sleepless nights during the pandemic (or even afterward), there are some crucial things you should be aware of first.
What exactly is melatonin?
Melatonin is a hormone produced naturally in your body that helps signal to your brain when it’s time to sleep and when it’s time to wake up. As darkness falls, melatonin levels begin to rise, making you feel sleepy, and in the morning, these levels drop, signaling that it’s time to get up.
What role do melatonin supplements play?
Melatonin can be found over the counter in various forms such as pills, liquids, or chewables, and it’s commonly used to help with sleep-related issues like jet lag, insomnia, and other sleep disorders. It's important to note that melatonin is marketed as a supplement, meaning manufacturers aren’t required to demonstrate its safety or effectiveness. Nevertheless, there is significant evidence supporting that melatonin can assist people in falling asleep more quickly and staying asleep longer.
For most individuals, the effects are modest—meaning melatonin can help you fall asleep a little quicker and stay asleep a little longer, but it won’t drastically change the overall quality of your sleep. On the plus side, melatonin is not addictive, unlike many stronger sleep aids.
If you are using melatonin to improve your sleep, it is advised to take it 30 minutes before bedtime. For those aiming to regulate their sleep schedule, it’s recommended to take it 2-3 hours prior to going to sleep.
What are the potential side effects?
Using melatonin can lead to side effects such as nausea, headaches, dizziness, and drowsiness. Additionally, it may interact with certain medications, including antidepressants, blood thinners, and blood pressure medications.
If you're new to melatonin, it's wise to start with a lower dose. There are also concerns that using melatonin for extended periods could reduce your body’s natural production of it, although research on this is limited.
Is melatonin safe for children?
Most research on long-term melatonin use has been focused on adults, with some studies on short-term use in children showing it to be safe. However, we still lack extensive knowledge about the effects of long-term use in kids. Given this uncertainty, it’s best to be cautious when considering melatonin for children, even if it appears to help with their disrupted sleep due to the pandemic.
Pair melatonin with healthy sleep practices
To enhance the quality of your sleep, it’s crucial to first develop good sleep habits. Some tips to improve your rest include establishing a consistent bedtime routine, steering clear of electronics or stressful discussions before bed, and sticking to a regular exercise schedule. Consistently following these habits can greatly boost your sleep quality. If you still struggle, melatonin can serve as a helpful supplement, but it shouldn’t be the only solution.
