In a 2022 report issued by CDC in the United States, there is a shocking 530% increase in annual reported cases of Melatonin overdose in children over the past decade. These include unintentional ingestions (94.3%) and otherwise, with most being 5 years old or under.
And just between 2018 and 2022, it has been estimated that sales of Melatonin has nearly tripled in the States, where usage was up both among adults and children.
Is it effective?
A recent meta-analysis published in 2024, evaluating trials from 1987 to 2020, shows that supplementing with Melatonin can help you fall asleep about 9 minutes faster compared to taking a placebo. Melatonin helps more in terms of initiating sleep, but not so much for helping you stay asleep.
Side effects and what to be aware of?
Melatonin is a hormone, not a herb. As we know, artificially disrupting a hormone almost always have a knock-on effect in the body, and may actually lead to more pathological imbalances overtime.
Melatonin as a supplement is also not well regulated. The strength and concentration of a melatonin pill is not always as what it says on the bottle, and even within the same bottle, concentration can differ from pill to pill within the same bottle, from 74% less to 347% more than what is stated.
First response or last resort?
If you ever discuss sleep challenges with a practitioner and the first answer you get is Melatonin, do not buy into it right away and speak to someone who specialises in sleep.
From a holistic sleep perspective, I would firstly be curious as to why your body isn’t producing its own melatonin, and in most cases, this sleep hormone can already be boosted and regulated naturally through simple lifestyle, diet and behavioural changes.
[Although short-term, emergency use of melatonin may have efficacy in a small number of people, especially those with circadian rhythm disorders or to overcome jet lag. It is important to seek advice from your primary doctor or medical specialist.]
Some final notes:
1. Melatonin from over-the-counter is not the key to restoring your body’s natural circadian rhythm, and it is certainly NOT the answer for everyone.
2. NB to parents: if you do have Melatonin at home, make sure they are locked away properly and out of your children’s reach (especially if they come in the form of a gummy).
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Hi I’m Lydia, certified sleep therapist and trained specialist in CBT for insomnia. Follow me on IG @thesleepcode.hk or visit the-sleep-code.com for more sleep resources.
Personalised sleep coaching for adult sleep challenges: the-sleep-code.com/adultsleep/
For baby and toddler sleep coaching: the-sleep-code.com/pediatricsleep/
For sleep talks and corporate wellness: the-sleep-code.com/corporate/
Reference:
Cruz-Sanabria F, Bruno S, Crippa A, Frumento P, Scarselli M, Skene DJ, Faraguna U. Optimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of Randomized Controlled Trials and Dose-Response Meta-Analysis. J Pineal Res. 2024 Aug;76(5):e12985. doi: 10.1111/jpi.12985. PMID: 38888087.
Cohen, P. A., Avula, B., Wang, Y. H., Katragunta, K., & Khan, I. A. (2023). Quantity of Melatonin and CBD in Melatonin Gummies Sold in the US. JAMA, 329(16), 1401-1402.
