Taking Melatonin for sleep? Top US doctor says why it alone may not work

Nowadays, sleep has become a luxury. Sleep is the first thing that is thrown under the bus whenever an inconvenience occurs. Sleep is crucial for the body to reset, repair, and recharge. Getting about 7 to 9 hours of sleep is vital for the proper functioning of the body. Despite its importance, sleep is often overlooked. When people struggle with insomnia and other sleep issues, they reach for supplements, and melatonin is popular among them. But is popping the pill really a fix for your sleep problems? Dr. Saurabh Sethi, a California-based gastroenterologist trained at Harvard and Stanford, with over 25 years of clinical experience, has shared some interesting facts about melatonin. Let’s take a look.

What are melatonin supplements

Melatonin is a hormone naturally produced in our bodies. It is responsible for regulating our sleep-wake cycles, known as the circadian rhythm. When it's dark, it triggers the brain’s pineal gland to produce the hormone. This sends signals to the body to start winding down and get to sleep. However, when there is light, the production is suppressed, and it leads to wakefulness. Melatonin supplements work the same way. They work on the rhythm.

Other than the sleep-wake cycle, melatonin also helps regulate certain things in the body, such as:

• blood pressure
• body temperature
• blood glucose
• body weight
• hormone levels

Can melatonin supplements really help to sleep

Melatonin supplements mimic the body’s natural hormone melatonin and thereby provide a restful sleep. Research has consistently shown that melatonin helps to sleep. It may help with certain conditions, such as jet lag, delayed sleep-wake phase disorder, some sleep disorders in children, and anxiety before and after surgery. However, you might have to do more than just pop the pill, according to Dr. Sethi.

“I wish more people knew this about melatonin and sleep. Taking melatonin with no wind-down routine is like hitting the gas and brake at the same time,” the gastroenterologist said in a video shared on Instagram. The doctor clearly stated that taking the supplement alone “won't get you anywhere.”

Melatonin alone won’t work

According to Dr. Sethi, melatonin supplements is not a one-size-fits-all solution for sleep disturbances. It has to be paired with the right factors. He stressed that melatonin supplements work best when paired with good sleep habits. Maintaining proper sleep hygiene will signal your body that it’s time to rest. Dr. Sethi noted that going to bed at different times every night is a ‘self-induced jet lag’. Yes, that’s right. The body will struggle to go into the restful mode if you are inconsistent with your sleep schedule. He also emphasized the importance of sleep, beyond providing rest for the body: “ Sleep fuels your immune system, memory, metabolism - everything.”

So then what should you do?

• Go to bed at the same time every night
• The environment is important, so ensure your bedroom is calm, and has the right temperature to provide a restful sleep
• Dim the lights, as darkness will promote further rest
• Avoid screens at least 2 hours before bed
• Avoid caffeine at least 4 hours before sleep
• Wear clean and comfortable clothes to bed
• White noise may help with sleep