What does research say about melatonin's effectiveness?

Research on melatonin's effectiveness for sleep highlights several points:

1. Limited Effectiveness for Sleep Improvement: The evidence suggests that, for healthy adults, melatonin isn't a significant sleep aid. A meta-analysis indicated that melatonin increases total sleep time by only 3.9 minutes and sleep efficiency by 2.2% on average. This suggests melatonin may not be particularly effective in improving sleep quality for the general population 1.

2. Benefits for Older Adults: Melatonin supplements may have merit for older adults, especially those over 60, as they tend to experience a decrease in naturally produced melatonin due to the pineal gland's reduced function. This population might benefit from supplementation to help with sleep timing 2.

3. Role in Sleep Onset, Not Duration: Melatonin is known for indicating to the brain and body when it's time to sleep, aiding sleep onset rather than maintaining sleep throughout the night. This makes it potentially useful for managing circadian rhythm-related issues like jet lag but limits its effectiveness as a sleep maintenance aid 1.

4. Inconsistencies in Supplementation: Concerns remain about the significant variation in melatonin doses present in supplements compared to what's listed. This inconsistency could lead to unintended effects, especially since a lot of supplements contain super-physiological doses much higher than the body naturally produces 3.

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     1

     Melatonin's Role in Sleep

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     2

     Melatonin Insights

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     3

     Caution with Melatonin

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Overall, while melatonin could be useful for specific situations like jet lag or for older adults with reduced melatonin production, its general effectiveness as a sleep aid for healthy adults is limited. The potential variability in supplement dosage further complicates its use.