Melatonin

Melatonin is a hormone made naturally in the body and released at night or in the dark. It helps regulate the cycle of waking and sleeping. Some people don’t make enough, especially as they get older, which leaves them tossing and turning.

Can you compensate for low levels by taking a supplement of melatonin? Maybe. Studies show a slight improvement in sleep, especially in speed of falling asleep, when people take melatonin supplements. Melatonin also helps curb the nasty sleep deprivation associated with jet lag. It’s not as clear whether melatonin helps keep people asleep, if it increases the deep sleep that people need the most, or even if they feel more rested when taking melatonin for sleep problems.

Most melatonin supplements are made from a synthetic form of the hormone and are available in liquid, tablet and intranasal sprays. They come in immediate-release and extended-release formulas. Since a short-lived, high-peak dose of melatonin is most effective, it is probably best to use an immediate-release product. The extended release forms of the supplement don’t work as well.

One last word of caution: most experts caution against taking melatonin supplements for any longer than a month. Short-term use appears safe, but the lack of long-term studies has left safety issues hanging. In addition, make sure to take those supplements in the evening, since taking too much melatonin at the wrong time may worsen sleep problems.