Take melatonin for insomnia, is it safe, effective and has no side effects? Don't, especially in these situations

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Melatonin is a "magic drug" for treating insomnia. Is it safe and has no side effects?

In recent years, melatonin-related products have been praised by young people as "miracle sleeping pills". Many people believe that melatonin can treat insomnia and is very safe.

Rumor Analysis

This statement is not rigorous.

There are too many types of insomnia. Melatonin is only effective for insomnia caused by melatonin deficiency or jet lag. It has little effect on insomnia caused by other reasons. Taking melatonin cannot play a therapeutic role. In addition, melatonin is a "hormone" and improper use also has "side effects".

In the fast-paced life of modern life, lack of sleep and poor sleep quality have gradually become common problems that plague the public. According to data released by the China Sleep Research Society, the incidence of insomnia among adults in my country is as high as 38.2%. The "2023 Chinese Residents' Sleep White Paper" released on March 16 shows that the average sleep time per person in my country is only 6.75 hours.

Among the many sleep aids, melatonin is known as a "healthy sleep aid" because it is a substance produced naturally by the human body, and its related products are highly sought after by consumers. However, melatonin is not a panacea.

Image source: an e-commerce platform

Melatonin is not suitable for everyone

1

The causes of insomnia are complex, and there is no single cure for all insomnia.

The causes of insomnia are becoming more and more complicated. The sleeping environment is too noisy, the curtains do not block out light well, eating too much before going to bed, drinking stimulating foods such as coffee or milk tea, doing high-intensity exercise, or frequently traveling to change locations, frequently working shifts and changing sleep times...all of these may lead to insomnia.

Therefore, the manifestations of insomnia are also very diverse, such as difficulty falling asleep, sleep maintenance disorders, early awakening, etc. The classification is also very complicated, there are short-term insomnia, chronic insomnia, primary insomnia, secondary insomnia and other types. Different types of insomnia require different treatments.

2

Melatonin is only effective for these two types of insomnia

If you want to try melatonin, I can only say: wait! Because melatonin is only effective in very few cases.

Melatonin is a hormone in the body that regulates sleep. The synthesis and release of melatonin in the brain is related to the time of day, increasing when it is dark and decreasing when it is light. The secretion of melatonin decreases with age.

There are many studies on melatonin for improving insomnia, but most of them are either "may be effective" or "ineffective". The two cases with more sufficient evidence are:

① Jet lag: There is evidence that melatonin can reduce jet lag, especially when travelers cross 2 to 5 time zones eastward. Oral melatonin can improve some symptoms of jet lag, such as alertness, and reduce daytime sleepiness and fatigue.

② Insufficient melatonin secretion: Insufficient melatonin secretion is a major cause of sleep disturbance. Studies have shown that melatonin can shorten the time it takes to fall asleep. Generally speaking, melatonin secretion declines after the age of 35, and additional melatonin supplementation may be more effective for elderly people who lack melatonin.

Therefore, melatonin is not suitable for everyone. For most insomnia caused by other reasons, such as psychological problems, disease troubles, etc., melatonin has limited effect.

How much melatonin to take

No unified standard

Different countries have different requirements for the type and dosage of melatonin.

In China , melatonin is allowed to be used as a raw material for health food. It is a health product and not a conventional medicine for treating insomnia. The recommended daily dosage is 1~3mg;

In the United States , melatonin is used as a dietary supplement ingredient and does not require government approval for sale;

In Canada , melatonin is a raw material for natural health products, and the recommended daily intake for adults is 0.5-10 mg;

In the EU and Australia, melatonin is not allowed to be used as a food ingredient.

Because different individuals have different sensitivities and requirements for melatonin, it is impossible to give a fixed dose that is suitable for everyone.

In the Merck Manual of Diagnosis and Treatment, a broad recommendation is given for jet lag: take 0.5 to 5 mg orally 1 hour before bedtime on the day of travel and 2 to 4 days thereafter. But there is no clear recommendation on whether to take 0.5 mg or 5 mg.

In addition, there are many types of melatonin products on the market, and the quality varies. Some products may have problems such as inaccurate dosage, too much or too little ingredients, and a variety of ingredients. Long-term use may cause potential harm to the body. Therefore, when purchasing melatonin products, be sure to choose qualified products produced by regular manufacturers and take them according to the doctor's advice.

Long-term use of melatonin affects health

Although melatonin has little side effects in the short term, its long-term safety is questionable. If melatonin is abused for a long time, it may cause adverse effects on health. Like many drugs, it may also cause some minor discomfort symptoms.

1

Headache

Some people may experience headaches, dizziness, or nausea after taking melatonin.

2

Drowsiness and drowsiness

Long-term use of melatonin may interfere with our body's own melatonin synthesis and secretion mechanism. This may cause a series of side effects, such as lack of energy and persistent sleepiness, which will have a negative impact on our daily lives. It is particularly important to remind you that since melatonin may cause daytime sleepiness, it is best not to drive a vehicle or operate a machine within 5 hours after taking it to avoid accidents.

3

Psychological problems

In addition to the more common reactions above, melatonin may also cause some less common side effects, such as short-term depression, slight body tremors, mild anxiety, etc. Others may experience abdominal cramps, become easily agitated, or have reduced alertness, or even confusion or disorientation.

In addition, if you suffer from certain diseases (hypertension, autoimmune diseases, depression, etc.), take some medications (such as antihypertensive drugs, hypoglycemic drugs, anti-epileptic drugs, contraceptives, etc.), or are in a special physiological state (children, pregnant women, etc.), it is recommended to consult a doctor before using melatonin, because melatonin may interact with certain diseases or therapeutic drugs.

Scientific solution to sleep problems

You should do this

When facing insomnia, we cannot just rely on external means such as melatonin to solve it. Scientific sleeping habits and lifestyle are the fundamental way to improve sleep quality.

1

Sleep habits

Maintain a regular schedule, go to bed before 10:30 every day, and preferably fall asleep before 11. A study in the European Heart Journal Digital Health shows that sleeping between 10:00 and 10:59 p.m. reduces the risk of heart disease.

You should use your phone in moderation. You can use your phone before going to bed, but it is best to limit it to before 10:30 p.m. because the blue light from the phone can also affect your circadian rhythm and the time it takes to fall asleep.

2

Sleeping environment

Creating a quiet, comfortable and warm sleeping environment helps to relax the body and mind and promote sleep.

Comfortable bedding is essential, and hard objects such as computers and mobile phones should not be placed on the bed.

Draw the curtains when you sleep, and choose a material that blocks more than 95% of the light. If the curtains are thin, you can wear an eye mask.

Avoid noise. If your house is close to the road or next to the bathroom, it is best to close the doors and windows. If you have trouble falling asleep, you can use white noise or soothing music to help you fall asleep.

3

lifestyle

We can improve sleep quality by adjusting our lifestyle, maintaining adequate exercise and a balanced diet, and avoiding overwork and excessive stress.

Appropriate exercise can promote sleep, but avoid strenuous exercise before going to bed , such as doing combat exercises.

Do not drink drinks that are not conducive to sleep at night , such as coffee, milk tea, soft drinks, etc. The caffeine or alcohol in these drinks will excite the brain; too much water or diuretic ingredients may increase the number of times you get up at night and affect your sleep.

Try to have a light and easy-to-digest dinner, and avoid eating too late or too full .

Maintaining a good mentality and emotional state is also an important factor in improving sleep. Learn to relax yourself and relieve stress and anxiety through meditation, yoga, etc.

If the insomnia problem is serious and persists, we should seek medical help in time. The doctor will give professional advice and treatment plans according to the specific situation, including drug therapy, psychotherapy, etc. When using drug treatment, be sure to follow the doctor's advice and guidance to ensure the safety and effectiveness of the drug.

In short, melatonin can help improve some cases of insomnia under certain conditions, but it is not a panacea for insomnia, and there are some risks if used improperly.

If you have insomnia, it is recommended to adjust your lifestyle through scientific methods and develop good sleeping habits to fundamentally solve the sleep problem. Seek help and support from a doctor when necessary to ensure your health and safety.

Looking in the mirror of rumors

The occurrence of an event is often the result of multiple factors. If you only use a single supplement or drug to supplement, you often cannot achieve the desired effect. If you see blind exaggeration of the magical effect of something, you should be careful.

References

[1] China Sleep Research Society. China Sleep Big Data Report

[2] China Sleep Research Society. “White Paper on Chinese Residents’ Sleep in 2023” [3] Mayo.melatonin. https://www.mayoclinic.org/zh-han/drugs-supplements-melatonin/art-20363071.

[4] Merck Manual of Diagnosis and Treatment for Professionals. Melatonin. https://www.msdmanuals.cn/professional/special-subjects/dietary-supplements/melatonin#v75591991_zh. [5] Shahram Nikbakhtian, Angus B Reed, Bernard Dillon Obika, Davide Morelli, Adam C Cunningham, Mert Aral, David Plans, Accelerometer-derived sleep onset timing and cardiovascular disease incidence: a UK Biobank cohort study, European Heart Journal - Digital Health, Volume 2, Issue 4, December 2021, Pages 658–666, https://doi.org/10.1093/ehjdh/ztab088

Planning and production

Author | Li Chun, National Registered Nutritionist

Review | Li Jingjing Professor and Chief Physician, Department of Neurology, Beijing Tiantan Hospital

Planning丨Wang Mengru

Editor: Wang Mengru