The Good, The Bad, and the Ugly of Melatonin

If you've ever found yourself staring at the ceiling at 3 a.m., wondering why sheep-counting isn't working its magic, you've probably heard of melatonin. This tiny hormone is often hailed as the fairy godmother of sleep, transforming sleepless nights into restful slumbers with a mere sprinkle of its magic dust. 

But, like every good fairy tale, melatonin has its dark sides too. So, let's dive into all things melatonin, and uncover the truth behind this sleep aid.

The Good: Melatonin to the Rescue!

Melatonin is a hormone naturally produced by the pineal gland in your brain. Its primary role? Regulating your sleep-wake cycle. Think of it as your body's internal clock, gently nudging you when it's time to hit the hay. As the sun sets and darkness creeps in, melatonin levels rise, signalling that it's time to wind down and catch some Z's.

When your sleep schedule gets disrupted – maybe from jet lag, shift work, or a Netflix binge gone too far – melatonin supplements can come to the rescue. Studies have shown that melatonin can help reset your sleep-wake cycle, making it easier to fall asleep and stay asleep. It's especially popular among frequent travellers and night owls who struggle to get on a regular sleep schedule.

But melatonin isn't just for insomniacs. It's also used for various other conditions, like reducing the symptoms of seasonal affective disorder (SAD), managing chronic pain, and even easing pre-surgery anxiety. It's a versatile little hormone that packs a punch!

The Bad: Proceed with Caution

Before you start popping melatonin like candy, it's important to understand that it's not a one-size-fits-all solution. For starters, the dosage matters – a lot. While a small dose (0.3 to 1 mg) can be effective for some, others might need a higher dose. However, taking too much melatonin can actually have the opposite effect, making it harder to sleep or causing grogginess the next day. It's the Goldilocks of sleep aids: you need just the right amount if you’re going to use it.

Melatonin can also interact with other medications. If you're on blood thinners, immune suppressants, diabetes medications, or birth control pills, you should consult your doctor before taking melatonin. The hormone can alter the effectiveness of these drugs, leading to potential complications.

Then there's the issue of timing. Melatonin is not a knock-out pill you take right before bed. It's best taken 30 minutes to an hour before you want to sleep, and consistency is key. Taking it at random times won't do you any favours (especially if you struggle with waking in the middle of the night and try to take it then) and might even confuse your internal clock more.

The Ugly: Beware the Side Effects

Now, let's talk about the ugly side of melatonin. While it's generally considered safe for short-term use, some people experience side effects that are less than pleasant. Common ones include headaches, dizziness, nausea, and drowsiness. These aren't exactly the sweet dreams you were hoping for. Here the dose again matters - generally starting with the lowest possible dose is your best approach for minimizing side effects. This also fits with the ideal practice of using the minimal effective dose.

Long-term use of melatonin is still a bit of a mystery. There's limited research on its effects over extended periods, so while occasional use is deemed safe, relying on it nightly might not be the best idea. Some experts worry about potential dependency or disruption of your body's natural melatonin production.

And then there's the issue of quality control. Melatonin supplements aren't regulated by the FDA, meaning the amount of melatonin in your pill might not match what's on the label. Some supplements have been found to contain more or less melatonin than advertised, which can lead to inconsistent results. In Canada, with the strong regulatory practices and requirements for supplement approval by Health Canada, this is much less of a concern.

Conclusion: The Balanced Approach

Melatonin can be a helpful ally in your quest for better sleep, but it's not a magic bullet. Like any supplement, it should be used with caution and awareness. If you're considering melatonin, start with a low dose, take it at the right time, and consult your doctor if you have any underlying health conditions or are on medication.

It’s also critical to note that melatonin is definitely not the only effective natural sleep aid available, and it’s usually not the first place one should start when looking for ways to help with your sleep. Other natural ingredients such as magnesium, L-theanine, GABA, Apigenin, B6, and 5-HTP, as well as herbs like Lavender, Chamomile, Passionflower, California Poppy, and Hops all have their place in calming the nervous system and promoting better quality sleep.

Remember, while melatonin can help set the stage for sleep, the real stars of the show are good sleep hygiene habits – a consistent sleep schedule, a dark and cool bedroom, and limited screen time before bed - followed by safer, non-hormonal interventions such as those listed above. So, before you dive headfirst into the world of melatonin, make sure you're also giving these sleep tips a fair shot. Sweet dreams!

Our Sleep Protocol

The True Protocols Sleep Protocol consists of Magnesium Balance and Neuro Calm, two of our most popular supplements. We created the Sleep Protocol unintentionally, because we ourselves experienced such good sleep when we used those two supplements in combination, and our customers kept letting us know the benefits they were seeing as well. Without any melatonin, this combination contains ingredients which are proven to help you fall asleep faster, experience deeper sleep and go back to sleep quicker when you awaken in the middle of the night. The Sleep Protocol really is a gamechanger and if you haven't tried it we really recommend it.

For those who do want to give it a shot, we've found that 2-4 magnesium capsules in the evening, taken with 1-2 capsules of Neuro Calm is the sweet spot for getting some great Z's.