Be cautious when using melatonin as a sleep aid

Adam Cohen and Dr. Rod McEver
·2 min read

Adam’s Journal

Melatonin seems more popular than ever. Does it work? Is it safe to use?

Adam Cohen
Adam Cohen

Dr. McEver Prescribes

Melatonin is a naturally occurring chemical our brains produce in response to darkness. It helps regulate our internal clock and induces sleepiness.

Synthetic versions are sold as dietary supplements. Research suggests these supplements can reduce the time it takes to fall asleep, but their impact on sleep quality and total sleep time isn’t clear.

More: Are sleep aids safe?

Unlike sleep aids such as Benadryl, melatonin does not cause immediate drowsiness. Instead, it signals to the body that it’s time to prepare for sleep. Whether and how long it takes to work varies from person to person.

Oklahoma Medical Research Foundation Vice President of Research Rodger McEver, M.D.
Oklahoma Medical Research Foundation Vice President of Research Rodger McEver, M.D.

Short-term use of melatonin appears to be safe for most adults, but there’s little information on the risks of high doses and long-term use. And because the Food and Drug Administration doesn’t regulate dietary supplements as strictly as prescription and over-the-counter drugs, buyers need to beware.

In a 2017 study of more than 30 melatonin supplements, researchers found that in most samples, the amount of melatonin listed on the label did not match what was in the product. More than 25% of the supplements also contained serotonin, a hormone that can be harmful even in small amounts

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If you do choose to use a melatonin supplement, look for the U.S. Pharmacopeial Convention’s “USP Verified” mark, which means the supplement contains the ingredients listed on the label in the declared potency and amounts.

Most of us produce enough melatonin for sleep on our own. To make the most of natural melatonin production, dim the lights a couple of hours before bedtime and limit screen use: blue light emitted by smartphones and TVs suppresses natural melatonin release, making it harder to fall asleep.

McEver, a physician-scientist, is vice president of research at the Oklahoma Medical Research Foundation. Cohen is a marathoner and OMRF’s senior vice president and general counsel. Submit your health questions for them to contact@omrf.org

This article originally appeared on Oklahoman: Short-term melatonin use appears to be mostly safe, but questions remain