Anyone who has experienced a rough night of sleep knows exactly how destabilizing it can be. Perhaps that’s why melatonin supplements have become increasingly popular for sleep—in fact, melatonin is one of the most commonly used supplements in the United States. But is it safe to take regularly? And, is melatonin addictive if taken long term? Read on to find out what the experts say.
Melatonin for sleep
“Melatonin is commonly known as the sleep hormone, but it should actually be called the darkness hormone,” says neurologist and sleep doctor Anna Heidbreder of the University Clinic for Neurology at the Kepler University Hospital Linz in Austria. “Melatonin is an endogenous hormone that is produced in the brain. It is produced naturally when it gets dark outside to signal to the body that it is time to rest.”
Ultimately, melatonin influences the circadian rhythm. “When our bodies produce melatonin at the correct times, it helps us fall asleep faster and stay asleep throughout the night,” explains Carlos M. Nunez, M.D. of UC San Diego and chief medical officer at ResMed. “The ability for melatonin to regulate these processes is essential for maintaining healthy sleep patterns.”
It’s not uncommon for melatonin to be prescribed as a medication by sleep professionals, and, because it’s a substance the body naturally produces, many patients prefer melatonin supplements over other medications for sleep. “In recent years, it has also become a lifestyle product that is available over the counter in lower doses,” says Heidbreder. “By taking melatonin supplements at the right time, individuals struggling with falling asleep can help their bodies recognize when it’s time to rest, potentially reducing the tossing and turning at night, and improving overall sleep quality,” adds Nunez.
Still, Heidbreder notes that there is a lot about melatonin we still don’t know—especially since many of its other functions have yet to be fully researched. Melatonin, after all, is not the only hormone that influences sleep: “The sleep-wake rhythm is regulated by a complex orchestra of hormones, including the stress hormone cortisol and growth hormones,” she points out.
How does melatonin work?
Unlike benzodiazepine “sleeping pills” or non-benzodiazepine hypnotics such as zolpidem (commonly sold as Ambien) or eszopiclone (Lunesta), melatonin does not have a narcotic effect. Instead, melatonin is considered a chronotherapeutic—a type of treatment that coordinates medical interventions with a person’s circadian rhythms: “As melatonin is a hormone produced naturally in the body, it regulates sleep instead of forcing it artificially,” says Heidbreder. “It simply supports the signal for the brain, telling it when it’s time for sleep to begin.”
