Taking Melatonin for sleep? Top US doctor says why it alone may not work
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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
(Pic courtesy: iStock)
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.
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
(Pic courtesy: iStock)
Melatonin supplements mimic the body's natural hormone melatonin and thereby provide a restful sleep.
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.
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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
, 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.'
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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
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