Does Melatonin Really Improve Sleep Quality?

“What the New Study Says About the Risks of Long-Term Use”

Melatonin is a hormone naturally produced by your brain's pineal gland to help regulate your sleep-wake cycle. Its levels naturally rise in the dark and fall during daylight hours. For those struggling with insomnia or jet lag, synthetic melatonin supplements are a popular remedy. While they are readily available over the counter in many countries, including the U.S., it's important to note that these supplements do not require FDA-approval.

Beyond simply resetting sleep cycles, melatonin has a strong track record of helping people fall and stay asleep. Emerging research even suggests it may offer additional health benefits, such as soothing gut issues. For optimal results, studies suggest combining melatonin with magnesium and a vitamin B complex, as magnesium helps enhance sleep depth and physical relaxation. Fortunately, both melatonin and magnesium are naturally found in many protein-forward foods.

However, relying on melatonin every night isn't without its drawbacks. Common side effects include daytime drowsiness, headaches, dizziness, vivid dreams, and irritability. High doses can sometimes worsen sleep quality or mask underlying sleep disorders. Furthermore, there is limited research on its long-term safety, and it can interact negatively with certain medications, including blood thinners, diabetes drugs, and antidepressants.

Results of AHA observational review of melatonin studies...

Most concerning is a new, preliminary study highlighting the severe health risks of prolonged melatonin use. Researchers found that adults with insomnia who took melatonin for 12 months or more had a 90% higher chance of developing heart failure over five years compared to non-users. Additionally, long-term users were nearly 3.5 times more likely to be hospitalized for heart failure and almost twice as likely to die from any cause. This is likely due to the fact that melatonin binds to receptors throughout the entire body, including your brain, immune system, and cardiovascular system. These findings have not been peer-reviewed but do suggest long-term use should be approached with extreme caution. Most of Europe and the United Kingdom have redefined melatonin supplements as a medication that requires a prescription for use as a sleep-aid.

NUTRITIONAL STRATEGIES THAT SUPPORT SLEEPINESS

Personalizing your menu plans for proper nutrition isn’t just about losing unwanted weight gain. After all, both what you eat and when you decide to eat it are important choices for getting the rest you need at night. At MRC Lake Oswego, an experienced coach will work one-on-one with you to help restore the sleep that your body craves. For starters, that includes incorporating protein-forward menus that can naturally support your body’s melatonin production as your sleep-wake cycle regulator.

Although a protein-forward and low-carb approach has been used for decades at the Metabolic Research Center to help people just like you to reach their personal weigh loss goals, it doesn’t mean that vegetables are off the table. Combining the right non-starchy whole foods with lean sources of animal or plant-based primary protein plays a crucial role in maintaining metabolic health, gut-brain axis functioning, and sustainable weight control with reductions in visceral fat storage. Even cutting back on overly processed foods can help to reset your internal clock.

Based on your specific hormonal needs, animal proteins may be preferred as they are complete proteins and often more digestible than plant-based version. However, there are excellent plant-based sources that are low-glycemic with high-fiber content for those on restricted dietary strategies. While most people think of turkey when talking about sleep-producing foods, chicken breast actually provide more of the essential amino acid tryptophan. Other dietary sources also include milk proteins, eggs, soy, tuna, cheese, seeds and nuts.

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Research on melatonin's effectiveness for sleep quality is a mixed bag, showing that while it helps some people, its impact is often modest and depends heavily on why you’re having trouble sleeping. The darkness hormone signals your body that it’s time to prepare for rest, rather than acting like a strong sedative that "knocks you out". It is generally considered safe to use to treat acute insomnia, jet lag, or disruptions from shift work, but limit consecutive use. If you’re struggling to sleep, contact Metabolic Research Center Lake Oswego 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.