Don’t take melatonin supplements for insomnia: sleep doctors

They are avoiding this bad habit.

Sleep experts are warning against taking melatonin to cure insomnia, even blaming the supplement for making sleep problems worse.

“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 no better than a placebo.”

In a survey of US adults, 37% reported having worse sleep last year compared to previous years, according to a survey by the Sleep Foundation. Meanwhile, a separate Sleep Foundation survey found that 27% of US adults take melatonin as a sleep aid.

Melatonin is a hormone induced by darkness that regulates the body’s circadian rhythm and sleep cycle.

Over-the-counter supplements are sold in doses ranging from 0.2 milligrams to 20 milligrams of melatonin, although sleep experts say more than 5 milligrams can be too much.

And research has found that the amount of melatonin often differs from what is 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 inducer.”

The American Academy of Sleep Medicine says melatonin can help treat jet lag or other sleep-related problems, such as if you work non-traditional hours.

But supplements should not be used if you have insomnia, with the AASM suggesting behavioral changes.

Maintain a consistent sleep schedule, turn off electronics at least half an hour before bed, avoid caffeine in the late afternoon and evening, and set a sleep schedule that allows you to sleep for seven to nine hours.

Cognitive behavioral therapy can help you understand what 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 enough sleep is important for good health, as sleep problems have been linked to a higher risk of diabetes, heart disease and other chronic health problems.

Consult a doctor if you are considering taking melatonin, especially if you want to give melatonin to your child.

There has been a sharp increase in the number of emergency room visits from children who have accidentally ingested melatonin gums. An overdose may cause drowsiness, dizziness, headache, upset stomach and agitation.