I’m a sleep doctor — this common supplement is the worst thing you can take if you have insomnia
They’re clocking this bad habit.
Sleep experts are cautioning against taking melatonin to cure insomnia, even blaming the supplement for worsening snooze problems.
“Melatonin is almost never an appropriate supplement to treat insomnia,” Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona, told RealClearInvestigations on Tuesday. “In clinical studies, it’s generally not better than a placebo.”
In a poll of US adults, 37% reported getting worse sleep last year compared to previous years, according to a Sleep Foundation survey. Meanwhile, a separate Sleep Foundation poll found that 27% of US adults take melatonin as a sleep aid.
Melatonin is a hormone triggered by darkness that regulates the body’s circadian rhythm and sleep cycle.
Over-the-counter supplements are sold in doses that range from 0.2 milligrams to 20 mg of melatonin, though sleep experts say more than 5 mg can be too much.
And research has found that the amount of melatonin often varies from what’s listed on the label.
“I would argue that melatonin is the most misused supplement in the world,” Michael Breus, a clinical psychologist and sleep specialist known as the Sleep Doctor, told RealClearInvestigations. “Melatonin is a sleep regulator, not a sleep originator.”
The American Academy of Sleep Medicine says melatonin can help treat jet lag or other problems related to sleep timing, such as if you work nontraditional hours.
But the supplements shouldn’t be used if you have insomnia, with the AASM suggesting behavioral changes instead.
Keep a steady sleep schedule, power off electronic devices at least a half hour before bed, avoid caffeine in the late afternoon and evening and establish a bedtime that allows you to get between seven and nine hours of sleep.
Cognitive behavioral therapy can help you figure out which thoughts and actions are causing your sleep problems.
Twelve percent of Americans say they have been diagnosed with chronic insomnia, according to the AASM.
Getting sufficient sleep is important for good health, as sleep woes have been linked to a higher risk of diabetes, heart disease and other chronic health problems.
Consult with a doctor if you’re considering taking melatonin, especially if you want to give melatonin to your child.
There’s been a sharp rise in the number of emergency room visits by kids who accidentally ingested melatonin gummies. An overdose can cause drowsiness, dizziness, headaches, an upset stomach and agitation.
