Does Melatonin Improve Sleep or Fuel Metabolic Anxiety?

“Studies Suggest Increased Risks of Heart Failure with Excessive Use”

Melatonin is a hormone your body naturally produces to help regulate your sleep-wake cycle, essentially signaling to your brain that it is time to rest. In the U.S., melatonin is widely available as an over-the-counter supplement. While melatonin can be effective for specific circadian rhythm disorders, there is little to no evidence supporting its use as a general sleep aid. Despite this, many people still use it to self-treat insomnia.

To understand why this might be a metabolic issue, it helps to understand insomnia itself. Chronic insomnia involves having trouble sleeping at least three times a week for three months or longer. It is a condition affecting about 10% of adults. While sleep specialists most often recommend building healthy sleep habits to combat short-term sleeplessness, lifestyle changes involving supplementation can also be insufficient for curing chronic insomnia.

Studies show that protein-first diets can significantly improve sleep quality, especially when paired with a personalized, nutrient-dense eating plan. If you work out, having a protein snack before bed aids in muscle recovery while you sleep and helps regulate essential hormones. But here’s a pro tip: pair that protein with a small amount of healthy carbs. Carbs trigger an insulin release that clears the way for tryptophan. But, remember that balance is key, so aim for a steady, moderate intake of protein throughout your entire day for the best sleep results.

Research on long-term use of melatonin remains mixed...

When it comes to your metabolism, melatonin impacts insulin by inhibiting its secretion and reducing sensitivity. This is especially true when taken in high doses or when melatonin levels peak alongside food intake. While it does help regulate your circadian rhythm, which can aid long-term glucose control, its immediate effects can impair insulin sensitivity. This is particularly concerning for individuals with Type 2 diabetes. Whereas some studies show improvements in fasting glucose, others indicate no effect on insulin resistance or even a potential decrease in sensitivity. If your chronic sleep problems seem complex, consult with a healthcare professional before starting any long-term supplement routine.

Keeping Metabolic Functions.. Functioning!

At Metabolic Research Center, we have been helping individuals like you to keep key metabolic functions functioning more efficiently for nearly four decades. It started when our founders began pushing adequate hydration, managing stress, avoiding smoking and excessive alcohol consumption, regulating blood sugar levels, enhancing insulin sensitivity, getting quality sleep and following a personalized menu plan that supports each person’s needs for hormonal balance for effective energy metabolism.

MRC’s nutritional strategies for healthy weight control include following a custom-tailored menu plan that is protein-forward with low-glycemic non-starchy vegetables and healthy fats that combines protein with prebiotic fiber. By limiting highly-processed foods that are often filled with added sugar and sodium, the nutrient-dense foods you consume will help to reset essential metabolic processes and prevent insulin resistance. In addition, an MRC coach will work one-on-one with you to restore the quality sleep your body needs.

Many things affect unintended weight gain, even with relatively healthy aging, so its rewarding that so much attention is being given to your genetic makeup, hormonal balance, daily dietary intake, and lifestyle issues like getting adequate sleep to support your metabolic health and wellbeing. Whether you choose a medical weight loss approach or prefer a more holistic plan for weight management, MRC Greeley can deliver the medical guidance and one-on-one support for medications as well as any needed supplementation.

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Although melatonin may seem like a simple, quick fix for those having trouble sleeping, it is not risk-free and may not fix what’s causing chronic insomnia. The American Academy of Sleep Medicine recommends cognitive behavioral therapy as the first-line treatment for chronic insomnia in adults. Since a neurological sleep disorder can be a symptom for developing heart disease, managing sleep issues for a good night’s rest may also be needed to reduce cardiovascular risks for healthy living. If you’re struggling to sleep, contact Metabolic Research Center Greeley today. One of our weight loss coaches will be in touch to discuss how you can get a good night’s sleep and still enjoy the weight loss benefits of a protein-first, low carb diet. After all, the quality of sleep you get isn’t just about getting through your daily grind; your gut-brain-melatonin axis is directly linked to increased risk of heart disease, high blood pressure, diabetes, kidney disease, stroke, and obesity.

*NOTE: Generally speaking, melatonin supplementation should be avoided by pregnant or breastfeeding women, those with autoimmune disease, or individuals taking immunosuppressants, blood thinners, or certain blood pressure medications.