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 meta-analysis published in 2013, combining results from 19 studies comprising of over 1,500 adults, shows that supplementing with Melatonin can help you fall asleep 7 minutes faster and increase overall sleep time by 8 minutes on average.
Side effects?
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.
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.]
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 insomniacs: the-sleep-code.com/adultsleep/
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The Sleep Code | Sleep Specialist in Hong Kong 