melatonin benefits and risks

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Melatonin is a hormone that plays a crucial role in managing the body's sleep-wake cycle. Although it can be beneficial, there are several risks associated with its supplementation. Here are the main points:

Benefits of Melatonin

  • Induces Sleepiness: Melatonin helps initiate sleep. It's particularly useful for jet lag and adjusting sleep cycles in different time zones 1.
  • Regulatory and Protective Effects: Melatonin has regulatory effects on bone mass and protective effects on placental development and possesses anti-cancer properties due to its antioxidant nature 2.

Risks of Melatonin

  • Impact on Reproductive Hormones: High doses common in supplements can disrupt hormones, particularly the reproductive hormones like testosterone and estrogen. This could potentially affect fertility and puberty 3 4.

    Melatonin and Sleep

    Matt and Andrew discuss the role of melatonin in regulating sleep and whether or not melatonin supplements are effective for improving sleep. While melatonin helps with the timing of sleep, it doesn't necessarily aid in the generation of sleep itself. Studies suggest that melatonin supplementation is not particularly helpful for healthy adults and only increases total sleep time by an average of 3.9 minutes and sleep efficiency by 2.2%.

    Huberman Lab

    Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Huberman Lab Podcast #31
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  • Inconsistency in Dosage: Many melatonin supplements do not contain the dosages listed, which can lead to consuming much higher or lower doses than expected. This inconsistency can alter its effectiveness and safety 4.
  • Limited Sleep Maintenance: While melatonin can help you fall asleep, it does not aid in maintaining sleep, which might lead to waking up in the middle of the night 5.
  • Inhibition of Puberty: Melatonin can delay puberty onset in younger individuals by affecting hormones that trigger puberty. It is especially important for children and adolescents to avoid supplementation unless prescribed 6.

Recommended Use

  • Consultation with Healthcare Providers: It is essential to consult healthcare providers before beginning supplementation, especially for children, adolescents, and pregnant women 6.
  • Consideration of Behavioral Adjustments: Lifestyle and environmental factors, such as exposure to natural light and regular sleep schedules, often provide safer and more effective alternatives to supplementing with melatonin 2.

In summary, while melatonin can help with the initiation of sleep and is beneficial in certain circumstances like jet lag, it carries potential risks, especially for long-term use and in high doses. It impacts various bodily systems, and its supplementation should be managed with care.

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What are alternative natural sleep aids?

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To improve sleep naturally without relying on melatonin, consider the following alternative aids discussed in the Huberman Lab podcast:

Alternative Natural Sleep Aids

  1. Regular Bedtime: Establishing a consistent bedtime within about a 30-minute window helps release growth hormone and improves sleep quality and daytime vigor 1.

  2. Tart Cherry: Consuming tart cherry may help increase total sleep time. The benefits could be related to natural compounds in tart cherries that influence sleep regulation 2.

  3. Kiwi Fruit: Kiwi fruit has been shown to assist sleep onset and duration. It may work through GABA, an inhibitory neurotransmitter, suggesting a natural calming effect 3.

    Sleep and Health

    Andrew and Gina discuss the importance of sleep for mental and physical health, and performance. They share actionable tips for improving sleep quality, such as regular bedtime and supplements. Andrew also invites listeners to subscribe to the podcast and check out their zero-cost newsletter for more science-related tools.

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    Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State | Huberman Lab Podcast
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  4. Magnesium and Theanine: Supplements like magnesium (particularly magnesium threonate) and theanine can help in inducing sleepiness and improving sleep quality by enhancing the action of GABA in the brain 4.

  5. Apigenin: This compound, derived from chamomile, is another natural option that might improve sleep quality by its calming effects 5.

  6. Behavioral Factors: Managing exposure to natural light, maintaining physical activity, and adjusting meal and fluid intake timings are important behavioral strategies to consider before turning to supplements 6.

These options offer various mechanisms through which they may facilitate better sleep, ranging from hormonal and neurotransmitter balance to the precise timing of sleep-related behaviors. It's important to approach these natural aids with a balanced perspective and consider personal responsiveness to these options, as individual results can vary. Always consult healthcare professionals before beginning any new supplements or major lifestyle changes.

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