Ask Me Anything Part 9 - THC, Melatonin, and Defining ‘Enough Sleep'

Effectiveness

Matthew Walker explains that melatonin helps signal to the brain that it's time to sleep but doesn't generate sleep itself. He compares it to a race official who starts the race but doesn't run it. Studies show melatonin only speeds up sleep onset by 3.9 minutes and improves sleep efficiency by 2.2%, making it not very effective for insomnia 1. Walker also highlights the variability in melatonin supplements, with concentrations ranging significantly from what's stated on the bottle 2.

   

Usage Risks

Walker and Ben-Simon discuss the risks of melatonin, including potential long-term effects on natural production. They note that while short-term use may not impact natural melatonin levels, the effects of long-term use are unknown 3. Walker emphasizes the importance of being cautious with over-the-counter supplements, especially hormones like melatonin, and advises doing thorough research before use 4.