"Melatonin isn't a long-term fix for sleep issues," Dr. Is poor sleep caused by a lifestyle habit that needs correcting - or some underlying issue that needs to be addressed? "Namely, because if you think you need to take melatonin every night to get to sleep, we need to understand why that's the case," explains Dr. Ramkissoon doesn't recommend taking melatonin long-term. Regardless of whether it truly helps with sleep or not, Dr. And it's not powerful enough to fight against the habits that commonly lead to poor sleep, like staring at your phone for an hour before bed. In other words, a melatonin supplement might help you fall asleep - but it won't keep you asleep. (Related: QUIZ: Are These Afternoon & Evening Habits Ruining Your Sleep?)
Melatonin may have an effect, albeit a fairly minor one, on falling sleep, though.Ī 2020 systematic review of 12 studies evaluating melatonin found small improvements in sleep onset - and perhaps even total sleep time, although this was only seen in a few studies. "For instance, there's no evidence that it promotes sleep maintenance or can prevent insomnia." "From poor study design to its generally low potency, there is a lack of data supporting the use of supplemental melatonin as a clinically meaningful way to improve sleep," says Dr. Many studies have examined whether melatonin supplements benefit sleep and. Ramkissoon says that combatting poor sleep might not be as simple as increasing your melatonin levels. The theory is that adding more melatonin on top of what your body is already releasing might help ensure good sleep.īut Dr. Melatonin supplements, on the other hand, are synthetically derived versions of this hormone that you can buy at the store, marketed as a way to fall asleep faster and stay asleep longer. These levels peak in the middle of the night and then gradually fall through the early morning hours until, finally, you're awake. "As a component of your sleep-wake cycle, its release is timed by the onset of darkness, so a few hours before bedtime."Īs natural light disappears in the evening, melatonin levels start rising, preparing your body for sleep. "Melatonin is a hormone your body naturally produces to promote drowsiness, helping to coordinate the transition from being awake to asleep," explains Dr. When you're not, is taking melatonin really the answer? What is melatonin? "A lack of quality sleep over time is linked to a wide range of health issues, from high blood pressure to obesity - so it's important to take steps to ensure you're getting a good night's rest." Rashad Ramkissoon, a primary-care physician at Houston Methodist. "Getting quality sleep is obviously important for waking up feeling well-rested, but it's also critical for our overall health," says Dr.
No wonder some of us are seeking help from nighttime sleep aids, like melatonin supplements.
If you have a similar reaction to melatonin, how do you find a natural sleep aid that doesn't make you feel groggy? Axe recommends the following sleep supplements next time you want help catching Z's. Read more: 3 Sleep Hacks to Fall Asleep in 10 Minutes or Less 3 sleep supplements to try instead of melatonin (For better sleep, also check out our rundown of the best mattresses, the best pillows and the best alarm clocks of the year.)
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Plus, he breaks down why melatonin can make you feel hungover - and how to prevent that effect if you choose to keep taking it. Below, Josh Axe, a clinical nutritionist and co-founder of Ancient Nutrition, shares the best alternatives to melatonin if you decide it's not for you.
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