The Proper Guide To Melatonin: Uses, Types, Side Effects, + More

When most people think about natural sleep aids, melatonin is the first that comes to mind...and for good reason. Many people with sleep problems have found it to be incredibly effective in supporting the quality and quantity of sleep. But that doesn't necessarily mean it's for everyone—you'll hear us say this a LOT at Proper, but sleep isn't one-size-fits-all.

Below, we break down what you need to know about the use of melatonin, including who it's best for, how to take it, recommended dose, the science behind it, potential side effects, and—if it's not for you—a handful of evidence-backed alternatives to help you sleep better.

Melatonin is a hormone produced by the pineal gland in the brain, then released into the bloodstream. Quantities naturally increase as the sun goes down and decrease during daytime hours and exposure to bright light, thus regulating the sleep-wake cycle (aka circadian rhythm).

When it’s produced within our bodies, it goes by the name endogenous melatonin; however, some also choose to supplement their natural melatonin levels as a way to effectively adjust and regulate their body's internal clock.

Melatonin is best for those suffering from circadian rhythm sleep disorders such as:

1. Jet lag
   Officially known as "Rapid Time Zone Change Syndrome," jet lag messes with your sleep times and wake times causing sleep disturbances as you cross into new time zones, especially when traveling east.
   
   
2. Shift Work Disorder
   Night shift workers with inconsistent sleep schedules have been found to get upwards of four fewer hours of sleep than the average person due to disrupted melatonin production.
   
   
3. Delayed Sleep Phase Disorder (DSPS)
   Night owls who fall asleep late but have a hard time getting up in the morning (common with teens and young adults). (1)
   
   
4. Advanced Sleep Phase Disorder
   Early birds whose body clock causes them to fall asleep and wake up on the early side (common with older adults).
   
   
5. Irregular Sleep-Wake Rhythm Disorder
   When someone's sleep cycles and patterns are flipped upside down due to one-too-many naps over a 24-hour period.

READ MORE: Guide To Circadian Rhythms + Circadian Rhythm Disorders

Because supplements are less strictly regulated by the Food and Drug Administration (FDA), it's important to do your research to ensure it contains what it says it does and is not contaminated with heavy metals or pesticides. Here's what to look for when selecting a melatonin supplement for short-term or longer-term use:

• Third-party tested for purity and verified free of heavy metals, microbes, and pesticides
• U.S. manufactured and produced in an FDA-approved, "Good Manufacturing Practices"-compliant facility
• Botanical extracts standardized to guarantee consistent purity, potency, and efficacy
• Free of artificial colors or binders
• Vegan, gluten/dairy/sugar-free, non-GMO

READ MORE: The FDA Regulates Supplement Facts Differently Than Nutrition Facts. Here’s Why.

This over-the-counter dietary supplement can be found in the following forms:

1. Melatonin pills
2. Melatonin tablets/capsules
3. Melatonin chewables
4. Liquid form

In most cases, it should be taken 30-40 minutes before bed.

Everyone metabolizes ingredients at different rates, but generally speaking, levels of melatonin begin to rise in your bloodstream about 30 minutes after taking the supplement.

Standard melatonin has been shown to support the initiation of sleep, meaning it lasts for around one hour, while MicroActive® (MA) extended-release melatonin has been shown in dissolution studies to have a 7-hour, 100% sustained release to help you stay asleep.

Proper’s melatonin supplements contain both standard and extended-release supplements for a high quality (and quantity) night’s sleep.

READ MORE: A Guide To The 4 Stages Of Sleep (REM + NREM)

Between 0.2 (lowest dose) and 5mg is considered a safe starting dosage for adults. (2)

As is the case with all natural sleep supplements, there’s not a one-size-fits-all answer to this question. Your sleep and overall health must be evaluated holistically to help you understand and solve the issue(s) at hand.

That being said, there is research supporting the efficacy of melatonin. One meta-analysis, (3) which compared melatonin against placebo in improving sleep parameters for patients with primary sleep disorders, showed that the supplement reduced sleep latency (the amount of time it takes to fall asleep) by 7.06 minutes and increased total sleep time by 8.25 minutes. Also promising was the fact that trials with a longer duration and higher doses of melatonin demonstrated greater effects on decreasing sleep latency and increasing total sleep time.

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Possible side effects of melatonin
A small percentage of melatonin users have been found to experience daytime drowsiness, sleepiness, headaches, and dizziness; however, this is not a common side effect and there is no evidence of a risk for serious, clinically significant adverse events (AEs). (4) As a precautionary measure, it’s recommended that users not drive or use machinery for four to five hours after taking melatonin.

Drug interactions
Those with epilepsy, as well as those taking high blood pressure and blood thinner medications or antidepressants, should consult their healthcare provider prior as they need to be on medical supervision while taking melatonin supplements. (5)

Is it safe to take melatonin when pregnant?
Unfortunately, there’s a lack of research on the safety of melatonin for pregnant/breastfeeding women. We recommend consulting your doctor for more information and personalized medical advice.

Can my child take melatonin?
While studies have shown that melatonin use in children is safe, it is unclear regarding long-term use. (6) Please consult your child's healthcare provider for pediatric questions and recommendations around the use of melatonin for long-term or short-term use.

Unfortunately, there are not enough long-term studies to definitively confirm the safety of melatonin for long-term use in adults.

Absolutely...there are many! Melatonin, although widely used, produces varied results. It works great for some with sleep issues, but not for others. In fact, Ruchir Patel, MD, MB, BCh, FACP, a fellowship-trained sleep medicine specialist who’s double board-certified in Sleep Medicine and Internal Medicine, has found over the last 10+ years in his sleep medicine clinic that about 50% of patients actually note a positive response from melatonin.

Fortunately, there’s a range of alternative, clinically-studied natural sleep aids that have been proven to improve the duration and quality of sleep while ensuring you wake up refreshed the next day for optimal well-being, including:

1. Valerian Root
2. Lemon Balm
3. GABA
4. L-theanine
5. Ashwagandha
6. Chamomile
7. Magnesium
   

Learn more about the science behind WHY these ingredients work in our complete guide.

Deciding between CBD and melatonin for sleep? Here's a full run-down of the benefits and trade-offs of each, as well as a solution that combines both.

Yes. There are several lifestyle changes you can make to improve your sleep hygiene/sleep habits which, in turn, can help boost natural melatonin levels and help you get a good night’s sleep. Small, doable behavioral changes include relaxation techniques to calm a racing mind, cultivating an evening bedtime routine, steering clear of blue light/bright light exposure, and avoiding certain foods/types of physical activity at night to avoid raising your body temperature. For those looking for personalized guidance, support, and accountability from an expert trained in behavioral patterns and strategies for change, we recommend sleep coaching.

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