Can Melatonin Help Insomnia?
As a behavioral sleep medicine specialist, I am often asked about melatonin in my clinical work.
Can melatonin really help you fall asleep faster?
Can melatonin replace sleep medication?
How much should you take if you cannot fall asleep?
I created a YouTube video and explained these in more detail.
What is Melatonin?
Melatonin is a hormone naturally released by our body to signal that it is nighttime, and it helps us to prepare for sleep.
However, many people rely on melatonin supplements, and believe that they can help them sleep better. Contrary to this popular belief, taking more melatonin does NOT equate to better sleep. Many people feel even more frustrated when they are still wide awake after taking a lot of melatonin.
Is melatonin safe to use?
Despite its popularity, the safety and effectiveness of using melatonin supplements to improve sleep are still being studied. The American Academy of Sleep Medicine and the American College of Physicians both caution against using melatonin supplements for sleep due to a lack of evidence to support their safety and effectiveness.
Does a larger Dosage Mean Better Sleep?
Studies have shown that the actual amount of melatonin in supplements can vary widely from what is advertised on the label, making it difficult to know exactly how much of the hormone you are taking.
Our body actually releases only a very small amount of melatonin at night. That means, we don’t need that much melatonin and we are able to sleep well with a tiny dosage in our body. In fact, using too much melatonin can result in drowsiness the next day and may lead to insomnia rebound effects.
In conclusion, while melatonin may be helpful for some people, it is not a cure-all for sleep problems. It is important to use it responsibly, and to seek professional medical advice if you have chronic sleep problems.
Remember, the best first-line treatment for insomnia is still CBT-I method. If you want to rely on something to control your sleep, that won’t help you go far.
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