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 (circadian rhythm). Its use as a supplement to treat or support insomnia is backed by substantial scientific research. Numerous randomized controlled trials and meta-analyses have shown that melatonin supplementation can modestly reduce the time it takes to fall asleep (sleep latency) and may increase total sleep time, particularly in individuals with delayed sleep phase syndrome, jet lag, shift work disorder, and in older adults whose endogenous melatonin production may be reduced.

A 2013 meta-analysis published in PLOS One reviewed 19 studies and found that melatonin decreased sleep onset latency by an average of 7 minutes and increased total sleep time by about 8 minutes compared to placebo, with minimal side effects. The American Academy of Sleep Medicine suggests that melatonin may be beneficial for circadian rhythm sleep disorders but is less effective for primary insomnia in the general population. Melatonin’s safety profile is considered favorable, especially when used short-term and at low doses.

In summary, while melatonin is not a panacea for all types of insomnia, there is scientific validation for its use in certain subtypes of sleep disorders, supporting a moderate-to-strong evidence rating. It is widely used both with and without prescription in many countries to address sleep difficulties, particularly those related to circadian rhythm disturbances.

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Nature's Sunshine Melatonin Extra