Sleep Remedy? Learn What's Fact vs. Fiction About Melatonin

Maybe sleep doesn't seem that complicated. You start getting tired, you jump into bed and find a comfortable position, you close your eyes and…sleep.

However, you may be like many of us who need help getting to sleep. If you are, someone's likely suggested taking melatonin supplements to induce some much-needed shuteye.

But what is melatonin and how does it help you sleep? We've put together some popular myths and important truths about melatonin to help you make an informed decision about your sleep.

Fact vs. Fiction

Fact: Melatonin does help you sleep.

Melatonin is a natural hormone produced by your brain in response to darkness, according to the U.S. Department of Health and Human Services (DHHS). Melatonin is linked to the timing of your body's circadian rhythms, your own internal clock, and with sleep.

Fiction: It's recommended you treat chronic insomnia with melatonin supplements.

Chronic insomnia is when insomnia symptoms, which is characterized by symptoms of difficulty falling asleep and/or staying asleep, last for at least three months. Per the practice guidelines of the American Academy of Sleep Medicine and the American College of Physicians, there is a lack of evidence showing the effectiveness or safety of melatonin supplements to treat chronic insomnia. Instead, the American College of Physicians guidelines suggests cognitive behavioral therapy for insomnia as the initial treatment.

Fact: Light disrupts your melatonin levels.

Since your brain produces melatonin in response to darkness, being under bright lights or even staring at a screen can disrupt this process. However, if you need to be awake at night for work or other activities, there is inconclusive evidence showing that melatonin supplements can help you reverse your sleep cycle. Two 2014 reviews of various studies found that the impact of melatonin was either small or inconclusive when it came to helping individuals sleep during the day.

Fiction: You can only get extra melatonin through supplements.

Like many natural compounds that contribute to your health, you get melatonin through various foods you eat. Some healthy foods that are great sources of melatonin according to the Sleep Foundation are fatty fish like salmon and tuna, nuts, milk and rice.

Fact: There are conditions that may benefit from taking melatonin.

A few of the conditions that research suggests may benefit from taking melatonin are jet lag, delayed sleep-wake phase disorder and anxiety before surgery, according to DHHS.

You likely experience jet lag when you travel by air across multiple time zones, which may not only impact your sleep but make you feel unwell overall. Melatonin may relieve these symptoms and help you return to a normal sleep cycle following your flight.

Delayed sleep-wake phase disorder (DSWPD) is when you have trouble falling asleep before 2-6 a.m. and are more comfortable waking up between 10 a.m.-1 p.m. If you have DSWPD, consult your doctor before taking melatonin.

Fiction: Tryptophan and serotonin are the same or similar to melatonin.

A couple other chemicals that may enter your conversations about sleep are tryptophan and serotonin. While they are often mentioned in the same breath, tryptophan is distinct from melatonin in that it's an amino acid and your body cannot produce it on its own, according to the National Library of Medicine. Tryptophan is related to melatonin in that the body uses it to produce melatonin, but this is only one of the many things your body needs tryptophan for.

Meanwhile, serotonin is a chemical that your body naturally produces that is thought to help regulate your appetite, sleep, mood and pain. Despite both being linked to sleep, it is still somewhat a mystery as to the part serotonin plays in this process.

There are many things that impact your sleep habits beyond the presence of melatonin in your system, including stress levels and diet. Regardless of what you've read or heard about melatonin, if you are having trouble getting to sleep or staying asleep when you want, you should consult your primary care provider and ask for help.