The popularity of melatonin sleep aid medications is increasing, with 3 million Americans using them in 2012, according to a nationwide survey by the Centers for Disease Control and Prevention. If you are one of them or are considering melatonin for sleep, it is wise to understand how melatonin actually works.
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Keep melatonin pills and a glass of water on the nightstand
“Your body naturally produces melatonin. It doesn’t make you sleepy, but in the evening when melatonin levels rise, it puts you into a calm waking state that helps promote sleep,” Johns. Hopkins sleep expert Louis F. Buenaver, Ph.D., CBSM, explains.
“Most people’s bodies produce enough melatonin for sleep on their own. However, there are some steps you can take to make the most of your natural melatonin production, or if you’re experiencing insomnia, “If you want to overcome lag or are a night owl who needs to sleep early and wake up early for work or school, you may want to try a supplement on a short-term basis.”
If you want to take advantage of melanin’s sleep-inducing effects, Buenever recommends taking these steps.
Work with melatonin’s sleep-inducing signals, not against them.
“Melatonin levels peak about two hours before bedtime,” says Buenever. “Create optimal conditions for it to work by dimming the lights before bed. Stop using your computer, smartphone, or tablet; the blue and green light emitted from these devices can neutralize the effects of melatonin. If you watch TV, make sure you’re at least six feet away from the screen. Also turn off overhead lights.” In the meantime, you can program your body to produce melatonin to sleep at the right time of day by being exposed to daylight in the morning and afternoon. Take a walk outside or sit near a sunny window.
Consider a melatonin sleep aid for occasional insomnia.
“Even deep sleepers sometimes have trouble falling asleep or staying asleep,” says Buenever. “If you have trouble sleeping for more than a night or two, you may want to try melatonin for sleep.” Research shows that the supplement may help people with insomnia fall asleep a little faster and may be more beneficial for people with delayed sleep phase syndrome—going to bed too late and waking up late the next day.
Use Melatonin sleep supplements wisely and safely.
“Less is more,” says Buenever. Take 1 to 3 mg two hours before bedtime. To reduce jet lag, try taking melatonin a few days before your trip, two hours before bed at your destination. “You can simply stay awake when you arrive at your destination to keep your sleep-wake schedule in sync with your new time zone—delaying going to sleep until your normal bedtime in the new time zone. Additionally, get outside to get exposure to natural light. That’s what I do,” says Buenever.
Know when to stop.
“If melatonin isn’t working for sleep after a week or two, stop using it,” says Buenever. “And if your sleep problems persist, talk to your healthcare provider. If melatonin helps, it’s safe for most people to take it every night for one to two months. “After that, stop and see how your sleep is,” he suggests. “Make sure you’re rested before bed, keep the lights dim, and sleep in a cool, dark, comfortable bedroom for optimal results.”
Skip Melatonin for Sleep If…
Do not use melatonin if you are pregnant or breastfeeding, or have an autoimmune disorder, seizure disorder, or depression. Talk to your health care provider if you have diabetes or high blood pressure. Melatonin supplements may increase blood sugar levels and increase blood pressure levels in people taking certain high blood pressure medications.
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