Why Melatonin Doesn't Always Equal Sweet Dreams

Have you ever experienced jetlag, been unable to sleep at night or found yourself snoozing during the day? That may indicate an interruption in your biological clock—especially if you weren't leaving the house as much during the COVID pandemic.

The Journal of Clinical Sleep Medicine reported that approximately 36% of people had trouble sleeping during COVID-19. Because of the changes in sleep patterns, more and more people turned to melatonin for relief.

Melatonin is a hormone produced by the brain to regulate sleep and our internal sleep-wake clock. Because of that, it's important to talk to your doctor before taking it.

There are many benefits to melatonin if you and your healthcare provider decide it's right for you. Studies show that taking melatonin before bedtime can improve sleep quality and help you develop a more consistent sleep schedule.

Melatonin has been linked to better immune function, lower blood pressure, reduced cortisol levels, improved eye health and reduced seasonal depression symptoms. Also, it may be a good partner on flights, as some studies recommend taking melatonin in the morning when flying west and at night when flying east.

However, melatonin does not guarantee sweet dreams and no jet lag. Melatonin isn't for everyone. The National Institute of Health recommends that people with epilepsy and those taking blood thinner medications be under medical supervision when taking melatonin. It can cause headaches, dizziness, and grogginess upon waking and be dangerous for people with dementia. Researchers worry that melatonin, like many other sleep aids, could contribute to falls among elderly patients.

It also poses a danger to children. In 2021, U.S. poison control centers received more than 52,000 calls about kids taking melatonin. While some showed no poisoning symptoms, others experienced vomiting and altered breathing.

The U.S. Food and Drug Administration doesn't regulate melatonin, so varying amounts of melatonin can be in supplements unless it has a "USP Verified" label. And though melatonin is sometimes humorously referred to as the vampire hormone, the product mislabeling is no joke.

One study found more than 70% of supplements did not meet the melatonin content on product labels. In fact, products ranged from having 83% less to 478% more melatonin than advertised. Some melatonin products also contain serotonin, a chemical that regulates mood.

No matter what you decide about melatonin, remember that the word "supplement" means "something that completes or enhances something else." While it might help, there's no substitute for sleep habits. Remember to sleep and wake up at the same time every day, even on the weekends and during vacations. Limit exposure to bright light in the evenings, including electronic devices (which should be turned off no later than 30 minutes before bed). Most importantly, adults should get at least seven hours of shut-eye per night.

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