Myths and Facts About Melatonin Supplements

When restful sleep escapes you, supplements like melatonin can seem like a life-changer. However, there’s more to this approach than you might think. Here’s what you should know about melatonin and when there could be better options.

Being unable to sleep can leave a person desperate for solutions. So it’s no wonder a first stop often includes melatonin, a popular over-the-counter supplement.

The human brain produces melatonin. It helps maintain the body’s 24-hour internal clock — or circadian rhythm — which regulates when you sleep and wake up, plus a few other things.

When your environment darkens, the brain produces melatonin because it detects nighttime. That helps increase relaxation, facilitating sleep. As light increases, melatonin production decreases.

That can make melatonin supplements seem like the best option for a good night’s sleep. Plus, it’s natural, right?

Our experts at Northwest Pulmonary and Sleep Medicine in Algonquin, Illinois, take numerous approaches to treating sleep disorders, including conservative solutions that promote relaxation and drowsiness. But that doesn’t necessarily mean melatonin.

In this blog, we look at myths and facts about melatonin and when to consider using this supplement.

Myth: Melatonin is a sleeping pill

Contrary to popular belief, melatonin isn’t a sleeping pill.

Instead, this supplement promotes a state of relaxation that can make it easier to sleep. And you must take it a few hours before bedtime for it to help.

On top of that, it’s essential to create an environment that promotes relaxation to get the best results when using melatonin, such as:

Increasing exercise throughout the day
Dimming the lights an hour before bed
Avoiding caffeine and alcohol in afternoons and evenings
Limiting screen time before bed

It’s also helpful to incorporate relaxation techniques into your daily life — like gentle stretching, a warm bath, or meditation — especially before bedtime.

Myth: Melatonin is perfectly safe

Melatonin occurs naturally in the body and is generally safe, but that doesn’t necessarily mean it’s risk-free.

Studies show taking too much of the supplement can trigger headaches, dizziness, blood pressure changes, depression or irritability, gastrointestinal issues, and daytime drowsiness. It also has proven risks for people with diabetes, hypertension, and seizure disorders.

In general, an adult can often take a small amount of melatonin for 1-2 weeks to reset circadian rhythms in adults, helping them fall asleep faster and stay asleep longer.

However, if sleep issues persist, stop using melatonin and see an expert. Sleep disorders can develop for numerous reasons, including:

Mental health issues, like depression and anxiety
Using substances like caffeine, alcohol, and tobacco
Taking certain over-the-counter and prescription medications
Underlying health conditions, like breathing and pulmonary disorders

Similarly, it’s always safest to talk to your doctor before taking new supplements, even when they seem natural.

Myth: Melatonin is the best option for sleep problems

People often reach for melatonin because it seems like the ideal solution for sleepless nights without a prescription. However, there are additional ways to recapture those elusive z’s.

To set yourself up for success, our team recommends:

Making a sleep schedule and sticking to it
Using your bedroom only for intimacy and sleep
Creating a comfy, cool, and dark environment without distractions
Avoiding alcohol, large meals, and caffeine before bed
Exercising at least 150 minutes each week

We also suggest developing a sleep ritual that can help signal your body bedtime is coming. These habits might include chamomile tea or warm milk, calming music, reading, or deep breathing exercises.

Finally, if you have ongoing issues with your sleep, don’t hesitate to get professional help, especially if you experience additional symptoms like snoring, burning pain in the chest, throat, or stomach, or an irresistible urge to move your legs.

Our team specializes in sleep services, including sleep medicine, sleep studies, and sleep apnea. This expertise helps us get to the bottom of your sleep issue, ensuring you find the best treatment option.

Do you have trouble sleeping or struggle with daytime fatigue? Contact Northwest Pulmonary and Sleep Medicine by phone or online today to learn more about our sleep services.