Melatonin Supplements For Sleep - But Does it Actually Work?
Are you struggling to sleep? You've tried all the other natural remedies and found that nothing has worked. You have Googled sleep hacks, and people have recommended Melatonin supplements for sleep - but does it actually work?
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Let's take a closer look. Melatonin is a hormone that tells your body when it's time to head to bed. There is no question that melatonin sleep supplements are growing in popularity with people who struggle to sleep and appear extremely popular with people who travel across time zones for business and suffer from jet lag.
But there is a lot of conflicting information out there, so I wanted to cover some of the most common questions people have regarding the legitimacy of Melatonin supplements.
I will be breaking down the most common questions
Is it safe to take Melatonin every night?
How well does Melatonin actually work?
Are there any side effects?
What's the best way to take it
So what exactly is Melatonin, and how does it work?
Melatonin is a hormone that our bodies make naturally. The pineal gland produces it in the brain, and it's also found in other areas such as the eyes, bone marrow and gut. It's often called the sleep hormone as high levels of it can help you fall asleep.
So how exactly does it work?
Melatonin works closely with your body's circadian rhythm to help you prepare for sleep. Its levels rise at nighttime; darkness causes the body to produce more Melatonin which signals your body to prepare for sleep. Light decreases melatonin production and signals your body to prepare for being awake.
Will it work for people with bad sleep habits?
This is where people are often left somewhat disappointed with Melatonin supplements. You see, Melatonin by itself will not just instantly knock you out; it simply lets your body know that it's time to go to sleep. So you can relax and fall asleep easier. If you thought Melatonin would be a natural supplement that mimicked synthetic sleep tablets but without the side effects, think again.
It's important to realise that everybody reacts differently to medications and supplements.
So, Melatonin may or may not work for you, and some studies say it can help with jetlag and sleep issues like delayed sleep phase disorder and shiftwork disorder. But in my experience, it's far from a miracle cure for someone with bad sleep habits. That said, it can work effectively as an aid for someone who adheres to good sleep habits.
I guess you could equate it to what protein powder can do for building muscle. What I mean by that is that you won't build muscle just by having a protein shake, as one needs to lift weights and eat a balanced diet. But if you find yourself in need of calories or protein, then a protein shake comes in handy - more of a convenience than a staple, and that's how I see Melatonin supplements.
As I stated before, just dropping a couple of melatonin pills won't send you off into a deep sleep. But if you find yourself flying over a different time zone or you've been working shifts, then Melatonin can help align your circadian rhythm. But I stress that it drastically depends on the person taking the supplements.
Personally speaking, I don't find melatonin supplements that effective; I'd go as far as saying that I find them totally ineffective. That said, I don't always adhere to the best sleep habits, and I'm more of a fan of a "knock me the fuck out" type of sleeping aid/pill/supplement. But before all you "sleep hacking" experts jump on my case, I know that all sleep isn't made equal.
Contributing factors include:
Total sleep
Efficiency
Restfulness
REM sleep
Deep sleep
Latency
Timing
So, you still want to try it, and you're wondering if it's safe to take Melatonin every night?
Firstly Melatonin is only available by prescription in the UK. It's also highly unregulated if you choose to buy it off the internet. So you can never be sure of exactly what you're getting. Information on the effects of long term melatonin supplements is limited. It's also important to note that some reports have indicated that long term melatonin use in adults may cause mild side effects. The side effects could include feeling tired, headache, dizziness, or even nausea.
Should you or shouldn't you use Melatonin supplements? My conclusion.
As mentioned before, unless you adhere to good sleep habits and plan on only using Melatonin supplements as a "hack", if you have jet lag or work shifts, I'd say no, you won't find them beneficial. I would save your money and invest in good sleep practices like blue light blocking glasses, meditation apps, reducing screen time and essential oils.
If you have the spare cash and are invested in improving your sleep, I highly recommend the Oura ring, which enables you to keep track of your sleep and make lifestyle adjustments to improve your sleep score.
Have you used Melatonin supplements? I would love to hear your take on things, so let me know in the comments below, or connect with the Male Mastery community over in Instagram
