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Melatonin

If you’ve stumbled upon this article, you may be suffering from insomnia, having intermittent problems sleeping, or you know someone who is.

You may also be considering melatonin for sleep as a solution.

There are tons of options when it comes to insomnia treatment. Some are good. Some are bad. Melatonin is one of the better ones.

If you haven’t already, learn more about insomnia here.

If you’ve already read it and want to learn more about melatonin, then this is the article for you.

You'll be learning why my recommended supplement is Sleep Support Plus - click here to improve your sleep.

Or keep reading.

That's okay too.

What is melatonin?

Melatonin is a hormone made in your brain. The pineal gland, to be precise.

Melatonin helps you sleep by optimising the timing of your circadian rhythms (your internal clock), so that you go to sleep at the right time and wake up at the right time.

This is known as your sleep-wake cycle, which melatonin is really good for.

The natural production of melatonin for sleep is stimulated by the darkness and inhibited by light. Which is why looking at screens around bedtime tends to mess with our sleep.

Melatonin is available as a synthetically made supplement.

They’re great for people with insomnia or trouble sleeping.

Let’s learn more!

What is melatonin good for?

Melatonin supplements can be useful for people with insomnia and sleep disorders such as jet lag and delayed sleep-wake phase disorder.

Delayed sleep-wake phase disorder results in sufferers falling asleep later (usually not before 2-6 am) and waking up later (usually around 10 am to 1 pm).

Jet lag is common in people who fly between different time zones and results in feeling unwell, tired, and sleepless.

Melatonin is known to be very useful in these conditions.

Currently, the American Academy of Sleep Medicine recommends cognitive behavioural therapy for insomnia (CBT-I) as first-line treatment for insomnia.

This publication was released years ago, when the main reason for the ambiguity around the use of melatonin for insomnia was the lack of high-quality studies looking into this. What adds to the confusion is that some countries, such as the United Kingdom (my homeland), do indeed use melatonin to treat insomnia!

Since these 2017 guidelines were published, there have been more promising data.

An excellent 2022 systematic review (the highest form of clinical evidence) found that melatonin improves sleep quality in adults with sleep disorders.

Which is obviously very important for people with trouble sleeping at night.

A number of high quality studies have also shown that melatonin helps people get to sleep faster and also improves total sleep time.

It's no surprise that well-established institutions and international healthcare systems recognise that melatonin is useful for treating insomnia symptoms.

Clearly, there's need for further research but this is promising news!

Is melatonin a sleeping pill?

Yes and no.

Yes in the sense that you're taking melatonin for sleep.

No in the sense that doesn't make it a conventional sleeping tablet.

Sleeping tablets usually refer to those addictive prescription medications which you're better off avoiding in the first instance.

Melatonin is simply a supplement designed to improve your sleep.

What are the side effects?

Most people who take melatonin for sleep won't experience side effects.

Those who do tend to report mild occurences of :

  • Sleepiness during the day
  • Dizziness
  • Nausea
  • Headache

This is all short-term, however. We still don't know the long-term effects of melatonin. Which leads us to the next question.

Is melatonin safe?

This is the big question we should be asking: is melatonin safe for use?

Melatonin appears to be safe for short-term use.

However, research is still ongoing to investigate the effects of long-term use, which is why it's best to take only what you need and to try to use it only for a short period of time.

You should always see a doctor before you take any new medication or supplement.

And this is no exception.

This is especially important if you have a pre-existing medical condition or if you take any other medication. It's always possible that melatonin can interact with other medications.

The other issue is that although manufacturers of melatonin (and other supplements) are expect to abide by the standards set by the FDA, there isn't an established process to ensure this is always the case.

Translation: some melatonin supplements can be dodgy and you need to know which one to pick.

Why is melatonin banned in the UK?

It isn't.

I just thought I'd clear this up as it appears to be a popular question on Google!

However, melatonin is a prescription-only tablet in the UK.

And it's an over-the-counter supplement in the US.

This difference also exists in other countries, so double check the regulations wherever you are.

Hope that clears things up!

What should I do now?

Good question. Before you choose a melatonin supplement, consider the following summary of melatonin's promise and cautions!

  • Melatonin certainly helps with delayed sleep-wake phase disorder and jet lag
  • Melatonin is likely to be useful in people with insomnia, but further research is needed to establish the full details and the potential long-term effects
  • Pick your supplement wisely: supplements aren't as regulated as presciption drugs, so even certain over-the-counter drugs may have inaccurate dosing information or other dodgy quirks
  • It is not clear whether melatonin is safe for pregnant women or children aged under 18, so it is currently not recommended for these groups of people
  • See a doctor before starting any new medication or supplement
  • Always read the box and follow the instructions carefully

What is the best melatonin supplement?

If you think melatonin is right for you, you may be wondering where you can find the best melatonin supplement.

After all, you want to avoid the dodgy supplements like the plague and just get a good night's sleep.

My recommendation is Sleep Support Plus - click here to get some sleep.

Sleep Support Plus is an over-the-counter tablet that not only contains melatonin, but also other natural ingredients that may help you sleep better.

This product is unique because it is an all-in-one solution that aims to promote feelings of calmness, relaxation, and stress relief, in addition to its sleep aid function.

Some of the main ingredients in Sleep Support Plus include tryptophan, goji berry, lemon balm, chamomile, and valerian.

Tryptophan is an amino acid that helps produce melatonin and serotonin, goji berry and lemon balm promote calmness, chamomile helps with relaxation, and valerian is a herb that helps reduce stress.

Sleep Support Plus has got some great medically-verified reviews and it's very popular with its users.

Click here to leave your sleepless nights behind.

Will melatonin cure my insomnia?

It's important to keep in mind that there is no quick or easy solution for insomnia. These recommendations are meant to help you manage it as effectively as possible.

It's also crucial to manage your own expectations and remember that it's not realistic to expect a perfect night of sleep every single night. As long as you're getting enough good nights of sleep to feel happy and function well most of the time, that's a success.

Be kind to yourself and remember to take care of your own needs.

That being said, a combination of lifestyle changes, therapy, and over-the-counter supplements like Sleep Support Plus can be helpful for the majority of people with insomnia.

Your doctor is also very helpful and somebody you should certainly visit for help in the first instance.

And if you feel like you need a little more help, Ask Doctor Jad will be here for you too.