The Role of Magnesium in Your Health and Why You Might Be Deficient

Melatonin is a hormone that is naturally produced by the body's pineal gland and plays a key role in regulating sleep. However, many people also use melatonin supplements as a sleep aid. In this blog, we will explore the question of whether melatonin helps you sleep, backed by science.

Melatonin is a hormone that is primarily responsible for regulating the body's sleep-wake cycle. It is produced by the pineal gland in the brain in response to darkness, and levels typically rise at night and fall in the morning (1).

The research on whether melatonin supplements can help you sleep is mixed. Some studies suggest that melatonin can be an effective sleep aid, while others find little to no benefit.

A meta-analysis of 19 studies found that melatonin supplements were effective in reducing the time it took to fall asleep and increasing total sleep time in people with insomnia (2).

However, a review of 20 randomized controlled trials found that while melatonin was effective in some cases, its overall effectiveness as a sleep aid was limited (3).

It is worth noting that melatonin supplements may be more effective in certain populations, such as those with jet lag or night shift workers (4).

If you are considering taking melatonin supplements for sleep, it is important to note that melatonin is not a sleeping pill but a hormonal supplement that helps reduce sleep on-set latency. If you have severe sleep disorders, it is recommended that you consult a sleep physician.

Reference:

1. Reiter, R. J., Tan, D. X., & Galano, A. (2014). Melatonin: exceeding expectations. Physiology, 29(5), 325-333.
2. Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One, 8(5), e63773.
3. Buscemi, N., Vandermeer, B., Hooton, N., Pandya, R., Tjosvold, L., Hartling, L., ... & Klassen, T. P. (2004). The efficacy and safety of exogenous melatonin for primary sleep disorders: a meta-analysis. Journal of general internal medicine, 19(12), 1151-1160.
4. Herxheimer, A., & Petrie, K. J. (2002). Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews, (2).