Melatonin is a hormone made by your brain to naturally control the sleep cycle. Melatonin levels are directly tied to the amount of light around you. The amount you have rises when the sun goes down and drops in the morning after you wake up.
However, with aspects of modern life such as shift work and staring at bright screens late at night, melatonin levels can drop when we need them, confusing our sleep cycle. Melatonin levels also lower naturally as we age. Because of this, the use of melatonin supplements is rising among adults according to research.
Is Melatonin Safe to Take for Everyone?
According to the National Center for Complementary and Integrative Health, taking melatonin supplements for a short time, is safe for most children and adults. Long term melatonin use doesn’t have much information, so should be approached with caution.
Can Pregnant Women Take Melatonin?
During pregnancy, you may find it harder to fall asleep than usual. In fact, up to 46% - 78% of women report experiencing sleep disorders. Some may seek out ways to battle this and get a good night’s sleep.
While melatonin is natural, there is some debate amongst experts on whether it is safe to be taken by pregnant women. Currently, it hasn’t been proven safe in a standardized study and it’s recommended to consult a doctor if you wish to take it.
What Can Melatonin Help with?
- Jetlag
- Insomnia
- Shift workers who struggle to fall asleep
- Children with ADHD and autism who struggle to sleep
- Delayed sleep-wake phase order
Different Types of Melatonin Supplements
Melatonin supplements are available in multiple forms. All are considered equal and choosing one is down to personal preference. Here are the few types available:
Melatonin Pills
Melatonin pills can be found in capsule or tablet form. They are usually tasteless and have a long shelf life, but some may find them hard to swallow.
Liquid Melatonin
Melatonin supplements can also be found in liquid form. These are great for people who hate swallowing bulky tablets and it’s thought they absorb faster into the body.
Melatonin Gummies
Sleep melatonin gummies are another option, which usually taste good and are chewable (so ideal for kids).
Can You Get Addicted to Melatonin?
Just because melatonin is natural, it shouldn’t automatically be seen as safe. There are no known reports of it becoming addictive, but be aware that it’s possible to experience side effects while taking melatonin such as:
- Nausea
- Headache
- Irritability
- Dizziness
- Drowsiness
Less common side effects can include mild anxiety, abdominal cramps or confusion. Always check with a health professional before taking melatonin supplements.
If you suffer from a sleep disorder and want to try melatonin supplements, start with a small dose initially. In addition, think about the timing of your dose. Take it at the end of your work day and never before you drive home.
Try combining sleep music from the BetterSleep app to your bedtime routine to make your sleep quality better than ever.
