Melatonin helps regulate sleep naturally – so why are so many people suffering from poor sleep quality still hesitant to take melatonin? While melatonin can be an incredibly effective sleep aid, it’s not a cure-all for poor sleep habits. In fact, too much melatonin can actually disrupt sleep – when not taken properly.
There are lots of myths about melatonin that deter people from considering it as an additional tool in the tool box for getting better sleep. As with any supplement or holistic remedy, it’s important to understand the facts to determine whether an approach could benefit your wellness routine.
Let’s do some myth-busting about melatonin to better understand how and when to use this natural sleep aid effectively.
Myth #1 – Melatonin: the more, the better.
False. This type of phrasing – for any supplement – is an immediate red flag. When it comes to prescription drugs, natural supplements and over-the-counter sleep aids, proper dosage is incredibly important.
A low dose of melatonin (1-3 milligrams) is typically all that’s needed for the average adult seeking assistance falling asleep. Taking too much melatonin can actually trigger other issues, like hyperactive dreams, lingering grogginess, and difficulty establishing a routine sleep schedule.
Myth #2 – Melatonin is a sedative.
False. Melatonin is a hormone the body naturally produces to help regulate sleep. While melatonin supplements send “sleepiness signals” to the body, melatonin does not function the same way as sedation.
Myth #3 – You must take melatonin every single night for it to be effective.
False. Melatonin is most effective when used as a short-term remedy for insomnia or jet lag, not a long-term treatment plan. For that reason, melatonin shouldn’t be used every night, indefinitely. Instead, think of melatonin as a something that helps fix a hiccup in your regular sleep schedule, restarting the body’s natural circadian rhythms and helping get back on track after a disruption in routine (like traveling across time zones or pulling an all-nighter at work).
Myth #4 – Melatonin has no side effects.
False. When used as a short-term sleep aid, melatonin typically has few to no side effects in the average user. With that said, it doesn’t mean that everyone will react the same to this supplement.
Though rare, side effects most associated with melatonin are headaches, stomach cramps, daytime drowsiness, nausea and dizziness. Melatonin may also interact with other prescriptions, like blood thinners and immunosuppressant drugs.
Myth #5 – Melatonin is not addictive, so long-term use is completely fine.
This melatonin myth is both true and false. Studies show that melatonin does not have addictive properties – which can be a relief for many considering melatonin as a sleep aid.
However, melatonin is not intended for long-term use. Remember, this supplement is most effective when used as a sleep aid in unique situations, like traveling or to treat short-term insomnia.
Melatonin can be an effective tool to support the body’s natural circadian rhythm – but it’s not a cure-all for poor sleep. Be sure to adopt healthy sleep habits, including regular exercise and bedtime routines, to improve sleep quality in the long run.
