Can melatonin supplements truly improve your sleep quality?
Melatonin supplements could affect sleep for those struggling with rest, according to recent research. A review of 23 randomised trials found the hormone may help with various sleep problems. Yet while short-term use appears safe for most, higher doses can bring side effects like headaches or dizziness.
Melatonin is a natural hormone produced by the brain in response to darkness. It helps regulate the body’s day-night cycle, known as the circadian rhythm. Studies often use doses between 1 mg and 5 mg, taken up to two hours before bedtime.
The Centers for Disease Control and Prevention (CDC) reports that many Americans suffer from poor sleep or insomnia. Research suggests melatonin supplements might enhance sleep hygiene for some individuals. However, no single brand has been scientifically proven as the best for quality or purity. When selecting supplements, experts recommend checking for transparent ingredient lists, customer feedback, and third-party testing. Prices vary widely, with options ranging from $0.03 to $1.67 per serving. One product, Pure Encapsulations Melatonin Capsules, was highlighted for its clean formulation and high-quality ingredients. Despite potential benefits, warnings remain about undeclared melatonin or contaminants in some products. Consumers are advised to research carefully before purchasing.
Melatonin may offer a solution for those with sleep difficulties, but results can vary. Short-term use is generally considered safe, though higher doses risk side effects. For now, no definitive research names a top-performing brand, leaving buyers to rely on ingredient transparency and independent reviews.
