It’s 3 AM and you can’t fall asleep. You toss and turn, but your eyes just won’t stay shut. Instead of dealing with stressful nights and groggy mornings, why not just take a melatonin pill and be out like a light?
Not so fast. Melatonin is a commonly used sleep aid that works, but remember that it’s actually a hormone. It can have effects on your internal clock and sleep cycle—both good and bad. So, it’s important to understand a little bit about how melatonin works before taking it. By learning the pros and cons, you’ll understand when to take melatonin and when to try a sleep aid without it.
Still awake? Let’s take a quick look at melatonin, how it works and when you should use it.
What Is Melatonin?
Melatonin is a hormone produced by your body. Sometimes called “the sleep hormone,” melatonin chills you out in the evening so you can relax and fall asleep. It’s produced by the pineal gland, a tiny gland in your brain that’s part of your endocrine (hormone) system and acts as your body’s melatonin factory. It naturally activates at night, producing melatonin that makes your eyes feel heavy [1].
But how does your endocrine system know when to produce melatonin? Your body creates melatonin based on external factors, which means your lifestyle can affect melatonin production—and your ability to fall asleep at night.
For instance, your body gauges melatonin production based on light exposure. This makes sense because when the sun goes down, we tend to get sleepy. So, the less light, the more melatonin your endocrine system produces and the sleepier you get.
If your body makes its own melatonin, why take it as a supplement? Because your lifestyle can affect melatonin production, you can mess up your hormone cycle, and sleep cycle, pretty easily. When that happens, you might need to take melatonin in order to get it back on track.
Why Your Hormones Are Going Haywire
Our human bodies function the same way they did 10,000 years ago—long before the iPhone was invented. So, your body clock can easily get confused by your modern lifestyle. One of the clearest instances of this is jet lag. Our bodies weren’t made to fly around the world at high speed, and doing so can make our body clocks go nuts.
Melatonin production is another victim of modern technology. Light halts melatonin production—natural light and artificial light. So exposing yourself to light at night can halt melatonin production and confuse your body. One of the biggest culprits of this is phone and tablet screens. That’s why it’s best to turn off your screens before hitting the hay [2].
When you mess with your body clock long-term, you can develop some pretty uncomfortable sleep issues. Insomnia affects about 1 in every 10 people, making it as common as being left-handed [3]. And about 1 in 5 has a sleep disorder of some kind [4].
Luckily, natural sleep supplements may help you get your sleep cycle back on track without the dependency-forming effects of pharmaceutical sleep aids. But it’s important to understand whether you should take a sleep supplement with melatonin or without.
How Taking Melatonin Can Help You
If you’re one of insomnia’s many victims, a melatonin supplement could give you the push you need to pass out. There’s little to no risk if you want to try it: taking melatonin on a short-term basis doesn’t cause dependency, so you can quit at any time if you don’t need or want it later on. Plus, the more you take, the more your body will get used to it. So, any side effects you experience will likely go away with subsequent uses [5].
Even if you don’t regularly suffer from insomnia (lucky you), a melatonin supplement could be a handy tool from time to time. For example, melatonin can help travelers get over jet lag and get more enjoyment out of their vacations. It can also help if you’re prone to anxiety, another common cause of sleepless nights. A boost of melatonin may make you drowsy enough to knock out the intrusive thoughts keeping you awake.
And science tells us that it really does work. Clinical studies showed that melatonin helped test subjects fall asleep more quickly than those taking a placebo [6]. So, the proof is in the pillow: a melatonin supplement can be a big help if you’re vitamin Zzz deficient.
Why Taking Melatonin May Not Be Right For You
Melatonin supplements can be helpful when it comes to falling asleep—in certain situations. But in others, it could be best to stick to your pineal gland’s natural production.
Why? For one, the melatonin your body makes doesn’t come with side effects. Melatonin in supplements can sometimes cause dizziness, headaches and drowsiness. So, it’s important to point out if you’re thinking about driving soon after taking a dose [5]. Stomach issues are also possible, and discomfort from nausea, stomach cramps, diarrhea and constipation could keep you awake, which is the opposite of what you need.
More serious potential side effects are possible, too, like allergic reactions and even mood shifts. If you’re crabbier than usual despite getting more sleep, your melatonin supplement may be to blame [7]. You could even find yourself in a depressive episode, so if you struggle with mental health, proceed with caution. And if you’re already on other medications, be sure to consult with your doctor before popping a sleepy-time pill—they may not go together, particularly if you’re taking ramelteon or tasimelteon, two other anti-insomnia medications. One sleepy supplement at a time, folks!
How and When to Use Melatonin
Overall, melatonin is a great option when it comes to getting shut-eye. But it’s not a catch-all solution. You’ll still need to modify your lifestyle if it’s responsible for your sleep issues.
For example, don’t drink a cappuccino with dinner, then blame your supplement if you’re still up at 2 AM. In fact, cut down on your caffeine intake throughout the day [3]. Get more light exposure during the day and less in the evening—avoid screens for two hours before going to bed! And, find healthy ways to de-stress in the evening, such as meditating, reading a book or enjoying a cup of tea and hanging out with a pet. Your body clock will thank you.
As you’re making these changes, it can be helpful to take a supplement with melatonin in the short term to give your body clock a jump start. Since a couple of hours before bed is when melatonin levels first rise, this is the best time to take a supplement [8]. All you need to do is mix one into a drink, then start settling in for the night.
Not a fan of Melatonin? Check out Manna Liposomal Sleep Complex. This formula does not contain melatonin—only natural ingredients that promote fulfilling sleep without affecting your hormonal cycle. It works just as quickly and doesn’t require you to pencil in a set dosage time, either. It’s also the ideal option for those who aren’t a huge fan of melatonin supplements.
Not A Magic Sleep Supplement - But A Helpful One
Melatonin supplements can help you achieve that elusive awake-asleep balance. But once you’ve found it, it’s best to only take melatonin on occasion—like if you’re feeling extra anxious at bedtime or if you’re experiencing jet lag.
Remember, you’re not at the mercy of your melatonin levels. There’s plenty you can do in your power to get to sleep on time: turn off the TV well before bed, get sunlight during the day, pick a cushy mattress and reach for decaf if you have the choice. This, coupled with a natural sleep supplement, is the best recipe for beauty sleep that’ll have you ready to take on the day.
FAQ
Melatonin is a hormone produced by the pineal gland in your brain. It plays a crucial role in regulating your sleep-wake cycle, helping you relax and fall asleep in the evening.
Melatonin production increases in response to darkness, signaling to your body that it is time to sleep. Taking melatonin supplements can help reinforce this natural cycle, especially when it’s disrupted by factors like jet lag or irregular sleep schedules.
The optimal time to take melatonin is a couple of hours before bedtime, as this aligns with the natural rise in melatonin levels that occurs as it gets dark.
While melatonin can be beneficial for many people, it’s not suitable for everyone. You should consult with a healthcare provider, especially if you have underlying health conditions or are taking other medications, as melatonin can interact with some drugs. Some people do experience side effects such as dizziness, headaches, nausea, and mood changes. More serious side effects can include allergic reactions and interactions with other medications.
Yes, other natural sleep aids do not affect hormonal cycles, such as the Manna Liposomal Sleep Complex without melatonin. These can provide benefits similar to melatonin but without the hormonal impact.
- https://my.clevelandclinic.org/health/articles/23411-melatonin
- https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
- https://my.clevelandclinic.org/health/diseases/12119-insomnia
- https://www.sleephealth.org/sleep-health/the-state-of-sleephealth-in-america/
- https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874
- https://www.mountsinai.org/health-library/supplement/melatonin
- https://my.clevelandclinic.org/health/drugs/20908-melatonin-capsules-or-tablets
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work
