The Doctor Is In

Question:

I’ve been having trouble falling asleep recently and a friend suggested I try melatonin as a sleep aid. She says she uses it for herself and her kids and claims it works wonders. Is it okay to try it and see if it helps me sleep?

Answer:

Melatonin is generally considered safe to take for sleep when used appropriately and at the recommended doses. Melatonin is a hormone produced by the pineal gland in the brain that helps regulate the sleep-wake cycle. It is commonly used as a sleep aid to help people fall asleep and stay asleep.

The recommended dose of melatonin varies depending on the individual’s age, health status, and sleep needs. For most adults, a dose of 0.5 to 5 mg taken 30 minutes to an hour before bedtime is typically effective. However, it’s important to note that melatonin should not be used as a long-term solution for sleep problems without first consulting with a healthcare provider.

Although melatonin is generally safe, some people may experience side effects such as headache, dizziness, nausea, or drowsiness. Additionally, it can interact with certain medications and medical conditions, so it’s important to talk to a healthcare provider before taking melatonin if you have any underlying medical conditions or are taking any medications. In addition, the supplement industry is not regulated, so the dosages in different brands of melatonin may not be consistent.

While melatonin is generally considered safe for adults, the use of melatonin in children should be approached with caution and only under the guidance of a healthcare provider. Melatonin is sometimes used in children to treat sleep problems such as insomnia, jet lag, or sleep disorders such as ADHD or autism spectrum disorder.

The American Academy of Sleep Medicine (AASM) recommends that parents or caregivers consult with a healthcare provider before giving melatonin to children. Melatonin dosing for children is based on age, weight, and sleep problem being treated.

It’s important to note that the long-term effects of melatonin use are not well understood. Some studies suggest that melatonin may interfere with puberty development, while other studies suggest that it has no effect. There is also concern that long-term use of melatonin in children may affect the natural production of the hormone, which could lead to dependence or withdrawal symptoms. Consider improving sleep hygiene before starting medication:

1. Stick to a regular sleep schedule. Try to go to bed and wake up at the same time every day, even on Shabbos.

2. Create a relaxing bedtime routine. This can include activities such as taking a warm bath, reading a book, or listening to calming music.

3. Make your bedroom conducive to sleep. Ensure that your bedroom is quiet, cool, and dark. Consider using blackout curtains, earplugs, or a white noise machine to create a comfortable sleep environment.

4. Avoid stimulating activities before bedtime. This includes using electronic devices or exercising, which can interfere with the ability to fall asleep.

5. Limit caffeine and alcohol consumption. Both caffeine and alcohol can interfere with sleep, so it’s important to avoid them before bedtime.

6. Avoid large meals before bedtime. Eating a heavy meal before bedtime can cause discomfort and interfere with sleep.

7. Exercise regularly. Regular physical activity can help you sleep better, but try to avoid exercising too close to bedtime.

8. Manage stress. Stress and anxiety can interfere with your sleep, so it’s important to practice stressmanagement techniques, such as deep breathing exercises.

9. Avoid napping during the day. If you’re having trouble sleeping at night, it’s best to avoid napping during the day.

10. Create a comfortable sleep environment. This includes a comfortable bed and pillow.

Sleep well and be well,

Jennie Berkovich, DO, FAAP JOWMA Director of Education