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Melatonin Myths & Facts

Melatonin Myths & Facts

Melatonin is a sleep hormone that regulates the body's circadian rhythm. Here are some common myths about melatonin supplements, debunked with research and expert insights.

WOWMD StaffBy WOWMD Staff
Updated on
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Melatonin Myths & Facts

Table of contents

Introduction

Melatonin is a hormone made in the brain. It comes from the pineal gland. This hormone helps manage the body’s "Biological Clock."

This clock tells us when to sleep and when to wake up. Melatonin is made at night. Light stops its production, telling the body it is time to wake up.

Many people believe things about melatonin that are not true. This article will share the right facts, based on research and what experts say.

How Does Melatonin Work in the Body?

melatonin for sleep Melatonin For Sleep

Melatonin helps the brain control the sleep-wake cycle. It sends a signal to the brain that it’s time to sleep. Light, habits, and stress can change how much melatonin is made. This can cause sleep problems.

People who work at night, travel across time zones, or have trouble sleeping often have unusual melatonin levels. Taking melatonin can help fix these cycles and improve sleep.

A study from the National Center for Biotechnology Information looked at how well melatonin helps people sleep. The review included 15 studies with 223 healthy volunteers. The review showed that melatonin helps people fall asleep faster and sleep better. However, some studies had only a few participants, with 6 to 23 people in six of the studies.

The team of Nutrition Journal led by Rebecca B Costello concluded;
The use of melatonin by healthy adults shows promise to prevent phase shifts from jet lag and improvements in insomnia, but to a limited extent.

Common Myths vs. Facts

Myth 1: Melatonin is a Sleeping Pill

  • Fact: Melatonin is not a sleeping pill. While other sleep aids make you fall asleep, melatonin helps your body know when it’s time to sleep. It doesn’t make you sleep. Instead, it tells your brain that it’s time to start getting ready for bed.

Myth 2: Melatonin is Addictive

  • Fact: Melatonin is not something you can get addicted to. It’s a natural hormone that helps regulate your sleep. There is no proof that it makes people dependent on it. However, if you take melatonin too often, your body might make less of it on its own. So, it’s best to use it only when needed.

Myth 3: Higher Doses of Melatonin are More Effective

  • Fact: Taking more melatonin doesn’t mean you’ll sleep better. In fact, higher doses can cause side effects like headaches, dizziness, and feeling sleepy during the day. It’s important to start with a small dose and only increase it if your doctor says it’s okay.

Myth 4: Melatonin Causes Desensitization Over Time

  • Fact: Using melatonin for a long time does not make your body stop responding to it. Even after long-term use, melatonin still helps you sleep and keeps your body’s natural clock in rhythm. There is no proof that your body gets used to it or that it stops working over time.

Myth 5: Melatonin is Unsafe for Children

  • Fact: Melatonin can be safe for kids if a doctor advises it. Studies show that melatonin helps children who have trouble sleeping. But it’s important to use it carefully and in the right amount. Always check with a doctor before giving melatonin to a child.

Other Uses of Melatonin Beyond Sleep

Melatonin for Jet Lag and Shift Work

Melatonin helps with jet lag and shift work. It resets the body's internal clock. This can ease jet lag symptoms and help shift workers keep a regular sleep pattern.

Melatonin and Mental Health

Melatonin might help with mental health too. It has been looked at for treating ADHD, depression, and anxiety. Some studies show it may help, but more research is needed to be sure.

Melatonin and Neuroprotective Effects

Melatonin is an antioxidant, which means it may protect the brain. It has been studied for slowing down diseases like Alzheimer's. But, these findings are still being looked into.

Melatonin in Gastrointestinal Health

Melatonin also helps with digestion. There is a lot of melatonin in the gut. It can help regulate digestion and may reduce symptoms of problems like irritable bowel syndrome (IBS).

Practical Tips for Using Melatonin

How to Use Melatonin Safely

When taking melatonin, it's important to do it the right way. You should take melatonin about 30 to 60 minutes before you go to bed. This timing helps it work well with your body's natural sleep cycle. It's also a good idea to start with a small dose to avoid any side effects.

Choosing the Right Melatonin Supplement

Not all melatonin supplements are the same. It's important to pick one from a brand you trust. Make sure the dosage is right for you. Talking to a healthcare provider can help you find the best product and the right amount to take.

Dr. Mark Anton

Dr. Mark Anton, MD, FACS

Dr. Mark Anton, MD, FACS, a bariatric physician, advises, I generally recommend starting with the lowest dose of melatonin, around 1 mg. Melatonin is a hormone, and higher doses or long-term use can disrupt your body's natural production and sleep-wake cycles.

Combining Melatonin with Healthy Habits

Melatonin works best when you also have good sleep habits. Try to go to bed and wake up at the same time every day. Avoid screens before bed, and make your bedtime routine calm and relaxing.

Conclusion

Melatonin can be a helpful way to manage sleep problems and keep your sleep-wake cycle on track. By knowing the facts and avoiding myths, you can make better choices about using melatonin.

Always talk to a healthcare provider before starting any supplement, especially if considering melatonin during pregnancy. Remember, melatonin works best when you also practice good sleep habits.

About WOWMD Staff

The WOWMD Staff category features a diverse team of writers, each bringing specialized knowledge in areas such as nutrition, fitness, wellness, and more. Articles in this category benefit from insights provided by multiple experts. All content is peer-reviewed and regularly updated to ensure compliance with our editorial standards.

References

  1. Melatonin https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/melatonin
  2. The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4273450/