Nothing is better than a good night’s sleep, and yet there are times when it’s a struggle to fall asleep because of an irregular schedule, anxiety, or jet lag. Prolonged cases of insomnia can also have negative effects, including lower productivity and a greater risk of cardiovascular disease. 

Based on some studies, with almost 30% of adults in America reporting that they get less than 6 hours of sleep a night, it’s no wonder that from 1998 to 2006, the number of sleep aid prescriptions tripled for those ages 18 to 24. Rather than a prescription, many people have opted for alternative methods, one of the more popular ones being melatonin supplements. 

This article will overview what melatonin is, its efficacy, and how safe it is for you. 

What is Melatonin?

Melatonin is a hormone naturally secreted by the pineal gland that helps with the timing of your internal clock and subsequently with sleep. After the melatonin is created, it is carried through the bloodstream to different areas of the body.

Although the exact methods in which melatonin induces sleepiness is unknown, research suggests that it is mostly caused by feedback to the suprachiasmatic nucleus, which is the body’s master clock. Melatonin interacts with receptors and synchronizes the circadian rhythm by changing the phase and amplitude of the rhythm. 

The synthesis and secretion of melatonin is suppressed by light and enhanced by darkness. For humans, secretion starts soon after sundown, peaks between 2 and 4 in the morning, and decreases gradually during the night.

However, outside factors such as stress, exposure to too much light at night, lack of natural light, and age all affect melatonin production, which is why much research in the field of pharmacology has focused on possible uses of melatonin in therapy or as supplements. 

Does Melatonin Work?

As previously stated, melatonin made in the pineal gland definitely has a role in inducing sleepiness. There are studies that show that intravenous and oral methods of administration of melatonin can result in the synchronization of the circadian rhythms and the improvement of the onset, duration and quality of sleep. 

However, most of these studies are meta-analyses, and of the clinical trials, the subjects tend to be healthy adults, rather than those who suffer from insomnia. A randomized, controlled trial involving patients with insomnia, along with other studies, has shown no additional sleep benefit compared to a placebo. 

Therefore, there are conflicting results as to whether melatonin supplements are truly effective or not, and these studies apply to prescriptions only. Melatonin that you often find in a drug store is labeled as an herbal supplement, which is regulated less strictly by the FDA compared to prescription drugs. 

These lower levels of regulation mean that some labels on melatonin supplements may not be accurate. For most of the supplements in a 2017 study, the amount of melatonin in the product didn’t match the label, and 26% of the tested supplements had significant levels of serotonin, which can have adverse impacts on the body. 

Is it Safe?

In general, there isn’t enough known about melatonin supplements to determine the exact safety. Common side effects include headaches, dizziness, nausea, or drowsiness. Overall, short-term use of melatonin supplements seems to be safe for most, but there isn’t much research on the long-term effects. 

Some guidelines from the Council for Responsible Nutrition include starting with small doses, getting supplements that are verified by supplement-verifying organizations such as NSF International, not mixing with other medications, not operating machinery including driving, and talking to your healthcare provider. 

Overall, melatonin plays a vital role as a hormone in your body, and the prospect of using melatonin supplements for better sleep is promising in the hopes of improving overall health. However, at this moment in time, there are still many uncertainties in regards to the efficacy and safety of melatonin, even though the use of melatonin dietary supplements has arguably increased over the last couple years. Even for common dietary supplements, it’s important to properly research and consult healthcare professionals about the possible benefits and risks.