A popular sleep aid, melatonin’s job is to help regulate the circadian rhythm and keep the sleep-wake cycle on track. But if you frequently take melatonin or have recently tried it to get on a sleep schedule, you might find it’s not as effective as it should be. Here’s why and what to do about it. “Melatonin is also referred to as the ‘hormone of darkness,’ because it’s produced by the pineal gland in response to low light, like the evening sunset. It works to help us prepare for sleep and enter those deep sleep stages,” he says. Those with a healthy circadian rhythm (or internal clock) should naturally secrete enough melatonin to send the signal for bedtime. However, factors like stress1, excess light2 from screens, and caffeine3 can all inhibit its production. Taking melatonin in supplement form is one way people try to get levels of the hormone back on track, but this is also tricky (more on that later). Melatonin has other nighttime perks, too, adds Jacob Teitelbaum, M.D., a board-certified internist in integrative medicine and sleep expert. “Research has shown that melatonin is a potent antioxidant,” Teitelbaum explains, and it can promote digestive health to help people sleep better and more comfortably. mbg’s director of scientific affairs and nutritional supplement expert Ashley Jordan Ferira, Ph.D., RDN, offers up this additional insight: “Taking melatonin, particularly at higher doses, can be linked to undesirable desensitizing phenomena, such as nightmares, grogginess, and headaches.” She goes on to say that, “For many people, they require incrementally more melatonin over time to achieve the same effect, which is a futile cycle I recommend folks avoid.” Teitelbaum adds that by choosing a sustained-release melatonin formula, your dose will be delivered at a programmed rate over a period of time. This may help prevent you from waking up in the middle of the night. Melatonin supplements are not suitable for people with diagnosable sleep problems. “Supplements might support healthy sleep, and they might alleviate minor problems, but if you’ve got a sleep disorder, that’s not what they’re designed for,” Michael Grandner, Ph.D., director of the Sleep and Health Research Program at the University of Arizona, previously told mindbodygreen. If you’re regularly struggling to fall asleep and sleep through the night, Dimitriu says it’s smart to consult a health care provider about the problem. Aim to turn off electronics, dim the lights, and use softer, more yellow bulbs at least an hour before bedtime to keep your circadian rhythm in check. Ferira divulges that, “melatonin is, in fact, not my go-to sleep-centric supplement for clients. It’s more of a last resort or personalized approach for certain individuals. For starters, melatonin is a hormone, so tread lightly. Secondly, there are loads of ways to optimize sleep hygiene that naturally support circadian rhythm syncing. Lastly, I strongly prefer nutrients, botanicals, and nonhormonal bioactives when it comes to supplements, for sleep or otherwise.”*
