As with any medication or supplement, it’s important to know exactly how it should be used and how it can affect you before just tossing a few pills (or gummies) back and hopping into bed. Should it be your nighttime companion every night like your favorite cozy blanket? And if you do take it every night, will it become less effective over time? And is melatonin addictive? Here, sleep doctors explain exactly how melatonin works, when it could be considered, and how it affects the body when taken over time.
What Is Melatonin?
While melatonin is often talked about as something you take, Dr. Raj Dasgupta, MD FAASM, a sleep medicine specialist at the University of Southern California, explains that melatonin is a hormone in the body that plays a role in the sleep and wake cycle. “Melatonin is released from the pineal gland located in the middle of the brain and circulates throughout the bloodstream,” he says. Dr. Dasgupta explains that the pineal gland receives information about light and dark through the eyes and then produces and releases melatonin accordingly. “This means [there are] elevated levels of melatonin at night and low levels during the day. This is how melatonin helps regulate our circadian rhythm, which is our biological 24-hour clock,” Dr. Dasgupta says, adding that we sleep best when melatonin is secreted appropriately. While melatonin is naturally occurring, melatonin supplements are available in many forms, including gummies, liquids and patches. It’s important to note that melatonin supplements are not regulated by the Food and Drug Administration. Since melatonin occurs naturally in the body, you may be wondering when it can be helpful to take it in supplement form. Dr. Alex Dimitriu, MD, a sleep doctor and psychiatrist, says that some people find it beneficial to take melatonin when they’re traveling to help with jet lag. Some people also take melatonin to help them fall asleep faster or to stay asleep longer. “I have seen a number of patients sleep better from melatonin, but I have also seen people get sleepy, unenthused or even mildly depressed with low energy well into the next day after taking melatonin for a few nights,” Dr. Dimitriu says. “Sometimes better sleep can come with functioning worse the next day.” In other words, some people may find melatonin helpful and some may not. But if it works for you, is it safe to take it long-term?
Is Melatonin Safe and Effective to Take Long-Term?
Dr. Dimitriu says that melatonin isn’t meant to replace lifestyle habits that promote good sleep. “While melatonin and other sleep aids can certainly be beneficial for sleep, I cannot underscore the importance of proper sleep hygiene,” he says. “Ideally, we should be able to sleep naturally. I believe whenever there is an issue with sleep, it’s always worth looking and investigating deeper.” Before considering melatonin, he tells his patients to work on improving their sleep by giving themselves time to wind down at the end of the night, exercising during the day, meditating, and spending time in nature and with friends. “All of these activities help foster better mood, energy and sleep,” he says. That said, both sleep doctors say that melatonin is not addictive. It also won’t become less effective over time. “Unlike with many sleep medications, with melatonin, you are unlikely to become dependent or have a diminished response after repeated use,” Dr. Rasgupta says. While melatonin is not addictive by nature, Dr. Dimitriu says that some people still do come to depend on it. “As with any habit ranging from a bedtime ritual or favorite blanket, people are creatures of habit, who can get used to things,” he says. Even though melatonin is widely considered to be safe and not habit-forming, Dr. Rasgupta says it’s recommended to only take it for short-term use, up to one or two months. What’s more important is to get to the root causes of your sleep problems, such as stress, diet or a diagnosable sleep disorder. This is when it can be helpful to work with a sleep doctor. If you’re going through a rough patch when it comes to your sleep, melatonin can offer a short-term solution. But no supplement can replace overall healthy habits that support good sleep long-term. Next up, find out if there’s a connection between melatonin and weight gain.
Sources
Dr. Raj Dasgupta, MD FAASM, sleep medicine specialist at the University of Southern California and author of Medicine Morning Report: Beyond the PearlsDr. Alex Dimitriu, MD, sleep doctor and psychiatrist
