Melatonin
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Melatonin plays several roles beyond just inducing sleep. It primarily signals when it is time to sleep but does not directly impact the quality or structure of sleep. This is why melatonin supplementation might help with sleep onset but not necessarily with sleep quality or duration 1.
mentions concerns about melatonin supplements, highlighting that they often contain much higher doses than what is naturally produced by the body. This could potentially disrupt other hormone systems, particularly the reproductive hormone axis 2. He advises caution with supplementation, advocating for reliance on natural sleep habits and environmental adjustments, like light exposure, to manage sleep better 3.
Matthew Walker, a neuroscientist, suggests that older adults might benefit from melatonin supplementation due to reduced natural production linked to aging. However, the melatonin dosages in supplements often far exceed those naturally produced during a normal night's sleep 4. Overuse or high doses can impact puberty timing and hormonal functions due to melatonin's effect on GnRH, a hormone involved in reproductive processes 3.
Given these insights, while melatonin can be useful in specific cases like occasional jet lag, it is generally recommended to consult healthcare professionals before starting supplements to ensure safety and effectiveness.
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