Myths and Facts About Melatonin

Made by the pineal gland in your brain, it plays a key role in keeping your internal body clock running smoothly. As levels of it rise in the evening, you start to feel sleepy. In the morning, as the sun comes up, your melatonin levels get lower and you become more alert. Most people make enough naturally at the right time of day that they don't need a supplement.

Other foods that have melatonin include tomatoes, olives, rice, barley, strawberries, cherries, and cow's milk. That might explain why a warm glass of milk before bed is a common home remedy for insomnia. And while a bright light at the flick of a switch is convenient, it may keep your body from knowing when it's time to make more melatonin.

While it may help with run-of-the-mill insomnia, the research there is pretty mixed. There's more solid evidence that melatonin works well for people who need to sleep during the daylight hours, have jet lag, or have delayed sleep phase disorders (when your sleep-wake timing cycle is off by several hours).

In the U.S. you'll probably find melatonin in the supplement aisle at your local drug store or health food store. Use melatonin supplements with care, following the instructions on the label. If you're thinking of trying them, talk to your doctor first to make sure they're OK for you to take.

Most supplements on the market have melatonin that’s made in a lab. That’s because natural melatonin, made from the pineal gland of animals, can be contaminated with a virus. Be sure to check the label to know what you're buying. Something else to think about: Over two-thirds of melatonin supplements have more or less of the hormone than the amount listed. Ask your doctor or pharmacist which brand they recommend.

Some studies suggest it's most likely OK to use in children, especially in the short term, but there’s not enough research to know for sure. And doctors don’t know much about the long-term use of melatonin in adults, either. If you choose to use it, think of it as a temporary fix and not a permanent solution.

Some people who take melatonin might feel nauseated or drowsy during the day, or they might get a headache. Others have said they feel depressed or like they have a hangover. You might not have any of these problems, but it's wise to be on the lookout. Remember not to drive or operate machinery if you don’t know how melatonin will affect you or if you feel drowsy, no matter the time of day.

You should also be extra careful if you take blood thinners, anti-seizure medication, diabetes medication, birth control pills, blood pressure drugs, or immune-suppressing drugs. Melatonin may affect these as well as some other medications and supplements. That's why you should check with your doctor first.

Melatonin won't knock you out instantly, so plan ahead. If you're using it to ease jet lag -- one of the best uses for it -- take it 2 hours before your bedtime in the new time zone starting a few days before your trip. Most adults should start with 2 milligrams; if that isn't enough, you can raise your dose slowly (up to 5 milligrams, if necessary). Most pills come as 1 milligram. They can be cut in half or thirds.

Many people who use other sleep aids start to depend on them after a while, but that doesn't seem to be the case with melatonin. Still, you shouldn't plan on using it indefinitely. If you continue to have trouble falling asleep, make an appointment with a sleep specialist to see what’s going on.