What can members do?
1. Taking Melatonin Might Help With Short-Term Sleep Problems
Melatonin is a hormone that our brains produce naturally to help us fall asleep. Your internal melatonin factory is triggered by sleep-promoting cues like darkness and laying down, but certain things can get in the way of production.
"Sometimes our bodies create too much wakefulness hormones like cortisol and adrenaline, making it hard to fall asleep with just our own melatonin," says Nicole Avena, PhD, associate professor of neuroscience at the Mount Sinai School of Medicine in New York. Traveling to a different time zone can throw off the natural release of melatonin too, leading to jet lag.
Melatonin supplements are one natural option that may help with short-term sleep issues that occur when your own melatonin production gets thrown out of whack.
"We routinely use it to help shift the body's circadian rhythm or internal clock," explains Shelby Harris, PsyD, a psychologist and sleep medicine expert and director of sleep health at Sleepopolis. "This is for people who can get a full night's sleep but not on the schedule that they need. We use it occasionally for shift work and jet lag too."
2. It's Not Actually Meant to Be Taken at Bedtime
Many other sleep aids are designed to be taken shortly before you want to nod off. But it's actually better to take melatonin a few hours before you plan to go to bed, because it needs that long to start working.
Try a "tiny" dose (more on the dosage in a moment) several hours before bed "to help gradually shift the body clock," Harris says.
3. It's Natural, but You Shouldn't Take It Indefinitely
"Many people view melatonin as a vitamin, something you take every day for good sleep," says Charissa Chamorro, PhD, a New York-based clinical psychologist specializing in anxiety and sleep issues. But there's actually very little research looking at the long-term use of melatonin, and taking this supplement indefinitely has the potential to cause side effects.
"Some people suggest that long-term use makes your own brain reduce its natural melatonin production but the reality is that this has not been routinely proven in research," Harris says.
The bottom line? "Melatonin should only be used to target short-term sleep issues," Chamorro says. "And ideally you should consult with your physician about dosage and timing before taking it."
Tip:
The best time to take vitamins is when it is most convenient and comfortable for your schedule.
Is It Better to Take Vitamins in the Morning or at Night?
Sticking to a plant-based diet that includes leafy green vegetables, lean meats, whole grains and healthy fats is the best way to meet your body's nutritional needs. Sometimes, though, that is just not possible, whether because of illness, morning sickness, loss of appetite from depression or just bad habits. Vitamin supplements can help fill in any gaps in your nutrition to keep you functioning at your best.
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