Experts are expressing concerns that melatonin is not the solution for insomnia. There are natural ways to sleep better.
Americans are spending more on melatonin than ever before, with sales soaring from $2.2 billion in 2022 and projected to reach $8.6 billion by 2032. Yet, despite the supplement’s popularity, 37% of adults report worsening sleep. Experts have a straightforward but troubling explanation: melatonin is not the cure-all many believe it to be, especially for chronic insomnia.
While melatonin can help with short-term issues like jet lag, it is ineffective for long-term sleep problems. According to the National Center for Complementary and Integrative Health, a division of the National Institutes of Health, and other authorities like the American Academy of Sleep Medicine, there is insufficient evidence to support the use of melatonin for chronic insomnia. Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona, states categorically, “Melatonin is almost never an appropriate supplement to treat insomnia,” adding that in clinical studies, it’s often no better than a placebo, reports RealClearInvestigations in a recent article.
Despite these warnings, melatonin remains a popular choice, largely because it’s cheap, easy to access, and perceived as a natural solution in a pill-happy culture. This perception has led to a surge in use, with 27% of American adults turning to the supplement. Melatonin’s appeal is also bolstered by fears of pharmaceutical sleeping pills, which carry their own risks. However, experts like Michael Breus, PhD, known as the Sleep Doctor, warn that melatonin is “the most misused supplement in the world,” as quoted by RealClearInvestigations, a wing of ReaClearPolitics.
The crucial role of sleep in overall wellness has gained significant attention in recent years, and with it, a booming market for sleep aids like melatonin, even for children.
Melatonin’s popularity and availability in recent years are part of a broader trend in which modern consumers often bypass expert advice in favor of self-diagnosing and treating their symptoms. The internet has fueled this movement, enabling the spread of misinformation and the marketing of so-called miracle cures. As Marschall S. Runge from Michigan Medicine notes, the lack of government oversight allows companies to make “outlandish claims” without the need to prove effectiveness or safety.
Worse is the trend of parents giving melatonin gummies to their children as a sleep aid, sometimes leading to overdoses. The American Academy of Pediatrics notes that “there are concerns about how it might affect a child’s growth and development” when used at length.
The crucial role of sleep in overall wellness has gained significant attention in recent years, and with it, a booming market for sleep aids. Unfortunately, this has led to melatonin being oversold as a solution for insomnia. Experts like Wendy Troxel from the RAND Corporation observe that insomniacs’ desperation makes them particularly vulnerable. The strong placebo effect associated with melatonin can make users believe it’s helping when it’s not addressing the root of their sleep problems. Dr Breus points out that the placebo effect can make people feel more relaxed at bedtime, giving the illusion that the supplement is working.
Melatonin is a naturally occurring hormone in the human body that regulates sleep. Its marketing started over two decades ago. The FDA classifies melatonin as a supplement, not a drug. This categorization allows manufacturers to make dubious claims about the product’s effectiveness without rigorous testing.
Troxel advises, “Support healthy sleep by practicing boring habits such as a consistent wake time, no caffeine past noon, a warm evening bath, and leaving phones and other screens out of the bedroom.” Like many sleep experts, she recommends cognitive therapy for clinical insomnia.
Source: www.realclearinvestigations.com/articles
Lead picture courtesy: Freepik
Tips for Better Sleep Without Drugs
The US Department of Health has issued a handbook titled ‘Your Guide to Healthy Sleep’. Their key recommendations include:
- Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
- Create a Relaxing Bedtime Routine: Before bed, engage in calming activities like reading, meditating, or taking a warm bath.
- Limit Screen Time Before Sleep: Reduce exposure to screens at least an hour before bedtime to help regulate your natural sleep cycle.
- Optimize Your Sleep Environment: Keep your bedroom cool, quiet, and dark. If necessary, consider using earplugs or a white noise machine.
- Stay Active During the Day: Regular physical activity can help you fall asleep faster and enjoy deeper sleep.
- Watch What You Eat and Drink: Avoid heavy meals, caffeine, and alcohol close to bedtime. If you’re hungry before sleep, opt for light snacks.
