September 04, 2022
Melatonin and the Role It Plays in Getting a Good Night’s Sleep
Melatonin use has gone up five-fold in the past decade—with much of those gains coming during the COVID-19 pandemic. Added anxiety during the lockdown phase of the pandemic, a decrease in activity levels due to being in the home more often, and increased stress over various things from employment to politics led to more sleepless nights and turning to the supplement for help.
However, does melatonin really help, do you need to take more and more for it to be effective, and can you get hooked on it?
- What is Melatonin?
Melatonin is a naturally producing hormone in the body that helps regulate your sleep. The body produces more at night when it’s time to rest. Production, however, can be halted by things like blue-light exposure from televisions, tablets or smart devices.
- Do Supplements Work?
Some studies show that taking a supplement about 30 minutes before bedtime can help people fall asleep faster and stay asleep longer. Other clinical trials have shown the supplements are as effective as a placebo, suggesting that it instead has a psychological impact on getting people to fall asleep quicker.
- Is it Safe to Take Long Term?
Melatonin isn’t regulated by the U.S. Food and Drug Administration, but experts say that it’s safe to take. Instead of taking it nightly, many doctors suggest using it a few nights per week.
- Is Melatonin Habit-Forming?
Melatonin on its own is not habit-forming, but there is a psychological effect to where people think they need to take it in order to fall asleep. If they don’t take it, it can add to anxiety over whether someone can fall asleep without taking the supplement, so for that reason, it should not be taken every night.
Experts suggest telling yourself that you will take it by a certain time after going to bed in case you can’t fall asleep. This way, you are more relaxed at bedtime and not worrying about whether you will take the supplement or not.
