Myth or fact: melatonin is a safe, strong sleep aid
SleepKey points
- Meta-analysis: falling asleep about 7 minutes faster, sleeping about 8 minutes longer.
- In 31 supplements, melatonin content ranged from 83% below to 478% above the label.
- The best uses: jet lag and circadian rhythm disorders.
- For chronic insomnia, CBT-I is first-line.
Myth: melatonin is a natural, powerful sleep aid
Melatonin is a hormone the body produces in the evening darkness to signal that it is time to sleep. Melatonin gummies and pills are among the most popular supplements in the United States.
Fact: the effect is modest and product quality varies
Meta-analysis. A review of 19 studies with more than 1,600 people with primary sleep disorders found that melatonin shortened the time to fall asleep by about 7 minutes and increased total sleep by about 8 minutes (Ferracioli-Oda et al., 2013).
Product quality. An analysis of 31 melatonin supplements found that actual melatonin content ranged from 83% less to 478% more than the label, and some products contained serotonin (Erland & Saxena, 2017).
Guidelines. The American College of Physicians recommends CBT-I as first-line treatment for chronic insomnia (Qaseem et al., 2016).
When melatonin may make sense
- jet lag;
- delayed sleep phase syndrome;
- certain conditions under a doctor’s care.
What works better
A consistent wake time, morning light, fewer evening screens, less caffeine and CBT-I.
Frequently asked questions
Is melatonin habit-forming?
It does not usually cause dependence like some sleeping pills, but that does not mean it should be taken long term without a reason.
Why is melatonin sold over the counter in the U.S.?
In the U.S. it is regulated as a dietary supplement, so the FDA does not check its dose or purity before sale. In many other countries it requires a prescription.
Sources
- Ferracioli-Oda et al. (2013). Meta-Analysis: Melatonin for the Treatment of Primary Sleep Disorders. PLoS ONE 8(5):e63773. doi:10.1371/journal.pone.0063773
- Erland et al. (2017). Melatonin Natural Health Products and Supplements: Presence of Serotonin and Significant Variability of Melatonin Content. Journal of Clinical Sleep Medicine 13(2):275-281. doi:10.5664/jcsm.6462
- Qaseem et al. (2016). Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the American College of Physicians. Annals of Internal Medicine 165(2):125-133. doi:10.7326/M15-2175
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