Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Melatonin is a hormone naturally produced by the pineal gland in the brain, primarily responsible for regulating the sleep-wake cycle, also known as the circadian rhythm. The use of supplemental melatonin to support or treat sleep disturbances, including restless or disturbed sleep, has been extensively researched. Multiple randomized controlled trials and meta-analyses have shown that melatonin supplementation can significantly reduce the time it takes to fall asleep, increase total sleep time, and improve sleep quality, particularly in individuals with circadian rhythm disorders (such as jet lag or shift work disorder) and in older adults whose endogenous melatonin production may be reduced.

The mechanism by which melatonin supports sleep is well-understood: it signals to the body that it is nighttime, thereby promoting sleepiness and synchronization of the circadian clock. Melatonin is also widely used off-label for general insomnia and sleep disturbances, though the magnitude of its effect in healthy adults with primary insomnia is smaller than for circadian-related disorders. The American Academy of Sleep Medicine and other expert bodies recognize melatonin as effective for certain types of sleep disorders, particularly those involving circadian misalignment.

Overall, the scientific evidence supporting melatonin's use for sleep disturbances is robust, especially for cases involving disrupted circadian rhythms. However, its efficacy for general insomnia is modest. Melatonin is generally considered safe for short-term use, with minimal side effects in most people.

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Nature's Sunshine Melatonin Extra