Marketing stunts aside, let's talk about melatonin. It's the active ingredient present in the supplement brand that recently went viral for changing the street sign of Gil Puyat Avenue in Makati to "Gil Tulog" Avenue.
Melatonin is a naturally occurring hormone that promotes that chill feeling just before you fall asleep. But does ingesting it orally help with insomnia and restlessness?
ALSO READ: Why Sleep Is The Secret To Glowing Skin
What You Need To Know About Melatonin
Can It Help With Sleep?
Your brain releases melatonin depending on the time of day as it helps regulate sleep-wake cycles. During the nighttime, your body will receive an increase in melatonin which slowly tapers down as the morning approaches.
On the other hand, for those who want to aid their disturbed sleep schedule, you can purchase melatonin over-the-counter. It usually comes in dosages of one milligram, three milligrams, five milligrams, and 10 milligrams. Some brands that sell melatonin pills blend it with other ingredients that may promote relaxation like chamomile and valerian root extract.
Mayo Clinic advises using melatonin under a doctor's supervision, even though you may purchase it without a subscription in most countries, especially when taking other medications. At best, it may help when adjusting to a new sleep schedule due to jet lag or a graveyard work shift.
ALSO READ: How To Stop Doomscrolling On Your Phone When You Need To Sleep Early
When Not To Use Melatonin
Johns Hopkins Medicine cautions that if melatonin doesn’t help you create a regular sleep cycle after a week or two, you must stop using it. When it comes to diagnosed insomnia, melatonin is usually not the answer, at least without the advice of a sleep expert.
Dr. Eric Zhou, in his article for Harvard Health Publishing, stresses how melatonin may influence sleep but does't guarantee it. He writes, "In the context of sleep, the use of melatonin supplements plays an important role as a chronobiotic (a drug that shifts biological rhythms) rather than as a soporific agent—a drug designed to induce sleep, like zolpidem (Ambien)."
If you haven't been able to find rest for a night or two, melatonin is considered generally safe. But it's not for those who suffer from insomnia and other sleep disorders.
Melatonin supplements can aid in better sleep, but it's best to take it as part of a routine designed to prepare yourself for bed. This includes having a cut-off time when using your phone and other blue light devices, setting the right temperature in your bedroom, and waking up early.
