Melatonin: Does it really work?

The Effectiveness of Melatonin for Insomnia: What You Need to Know

If you're looking for a quick fix to sleep better or just have classic insomnia.... melatonin isn't your answer. It might help, but more likely not.

Melatonin... not exactly a wonder drug

For a full review of melatonin that I have done, click here.

Insomnia is a common issue, affecting millions of people worldwide. While there are various treatments for insomnia, melatonin has become a go-to natural remedy for many. But does it really work? Let’s dive into the evidence behind melatonin’s effectiveness for treating insomnia.

What Is Melatonin?

Melatonin is a hormone naturally produced by the pineal gland in your brain. It helps regulate your body’s sleep-wake cycle by signaling to your brain that it's time to sleep when it gets dark. In some cases, the body’s melatonin production can be disrupted by factors like stress, jet lag, or shift work. That's where melatonin supplements come in. They aim to restore or boost the body’s natural melatonin levels to promote better sleep.

How Melatonin Works for Insomnia

Melatonin isn’t a magic pill that instantly makes you sleepy. Instead, it helps regulate your body’s internal clock (circadian rhythm), making it easier to fall asleep at the right time. This is particularly helpful for people with insomnia who have difficulty falling asleep or staying asleep. The effectiveness of melatonin for insomnia largely depends on the type and cause of the sleep disturbance.

Research shows that melatonin can be particularly useful for individuals with delayed sleep phase disorder (DSPD), a condition where people have trouble falling asleep at a typical bedtime. Studies have found that taking melatonin before bed can help people with DSPD adjust their sleep schedule and improve both sleep onset and sleep quality (Hohensehl et al., 2016).

The Research Behind Melatonin and Insomnia

A number of clinical studies have examined the use of melatonin for insomnia, with mixed results. A systematic review published in The Cochrane Database of Systematic Reviews found that melatonin supplementation is more effective than a placebo in reducing sleep onset latency (the time it takes to fall asleep) and improving sleep efficiency (how much of the time in bed is spent asleep) in people with primary insomnia (Ferracioli-Oda et al., 2013). However, the review pointed out that while melatonin showed positive effects, its benefits were modest, and more research was needed to establish long-term effectiveness.

Other studies have highlighted melatonin’s role in helping older adults who suffer from age-related insomnia. As we age, our bodies produce less melatonin, which may contribute to sleep problems. One study found that melatonin supplementation helped improve sleep duration and quality in elderly individuals, leading to better overall rest (Zhdanova et al., 2001).

Dosage and Timing: Key to Success

The effectiveness of melatonin can vary greatly depending on the dose and timing. The optimal dose of melatonin for insomnia generally falls between 0.5 mg and 3 mg, taken 30–60 minutes before bed. Higher doses do not necessarily lead to better sleep and can cause unwanted side effects like grogginess the next day. It’s important to take melatonin at the right time to ensure it aligns with your sleep-wake cycle.

Potential Side Effects and Considerations

While melatonin is considered safe for short-term use, it’s not without potential side effects. These can include dizziness, headaches, or daytime drowsiness. Long-term use of melatonin, especially in high doses, has not been well studied, so it’s important to use it cautiously.

Final Thoughts

Melatonin can be a helpful tool for managing insomnia, especially for individuals with disrupted circadian rhythms or sleep onset issues. While it’s not a one-size-fits-all solution, many people find relief with melatonin as part of a broader approach to improving sleep hygiene. If you’re struggling with insomnia, it might be worth discussing melatonin with your healthcare provider to see if it could be a good fit for you.

References:

• Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. (2013). Melatonin for the treatment of primary sleep disorders. The Cochrane Database of Systematic Reviews.

• Hohensehl, D., Döhner, L., & Görtz, S. (2016). The effectiveness of melatonin in the treatment of delayed sleep phase disorder. Journal of Sleep Research, 25(5), 514–522.

• Zhdanova, I. V., Wurtman, R. J., & Regan, M. M. (2001). Melatonin treatment of age-related insomnia. Neurobiology of Aging, 22(6), 823-831.