You may have heard of melatonin'the popular supplement that supposedly helps you achieve sound, restful sleep without troubling side effects or next-day grogginess. But what exactly is it? Is it really effective? And can it be taken every day?
The answer is complicated, the experts say. According to sleep expert Luis F. Buenaver in an interview with Johns Hopkins Health, melatonin isn't a sedative, – it's a hormone. The body produces melatonin naturally, and as melatonin levels rise in the evening, you experience a more drowsy, relaxed state that promotes sleep.
Melatonin supplements are a lab-made version of the same hormone. According to Johns Hopkins Health, the supplements may help people with insomnia fall asleep slightly faster and assist with regulating sleep cycles.
According to Healthline, the Food and Drug Administration doesn't regulate melatonin as a drug, so limited information exists on safe dosage, and quality can vary widely among various supplement brands. If you're interested in trying melatonin for sleep issues, look for products that are verified by the United States Pharmacopeia (USP) to ensure a higher quality standard.
According to CNN, if you're thinking about melatonin for your children, talk to your pediatrician first. Many childhood sleep issues can be solved with proper sleep hygiene, like limiting screen time before bed and maintaining a bedtime routine that's conducive to rest, like soft lights, reading time and warm baths.
According to Healthline, there's limited information available on the long-term effects of daily melatonin use, so speak to your doctor about the risks and benefits. And if your sleep issues persist, even with melatonin? According to Johns Hopkins Health, if the melatonin doesn't seem to be helping after a week or two, discontinue use and talk to your health care provider.
Rick Good spent ten years in the newspaper business, including with The News & Observer (Raleigh, NC) and The Greenville News (Greenville, SC). He co-wrote, with Melinda Coleman, Rutledge to Riley: Governors of South Carolina, 1776–Present (Published by The Greenville News), and is the author of Mind Games Trivia #1 (Amazon). He has recently spent 15 years creating original trivia content through Sounds Good Mobile Entertainment and continues that with his new company, SGME Software. He edits The Smart Reader’s money, real estate, and business coverage.