Why Ditch Melatonin

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Whenever we find ourselves not sleeping well, many times our first thought is to grab some melatonin. While you may see some added benefits short-term, it is not something I would recommend long-term (or really at all).

When you take melatonin as a supplement, it sends a message to your brain that there’s plenty which can effect the pineal gland from producing what it needs to naturally.

High doses of melatonin have been tested in Europe as a contraceptive. While the final consensus was that it’s not as effective as the MIT researches initially believes, it’s still a crucial potential side effect to be aware of.

Melatonin also “plays a role in the way a person’s body matures sexually” (Mayo Clinic), and impact how the ovaries and testes work. And long-term use may lead to reduce semen quality.

Animal studies have shown that high levels of injected melatonin can decrease T3 and T4 (thyroid hormones).

What to Choose Instead

If you need something short-term, I would suggest Magnesium – specifically Magnesium Glycinate.

This form is bound to glycine, an amino acid with calming effects, making it great for anxiety and sleep. It is highly bioavailable and easy on digestion, meaning it won’t cause diarrhea like some other forms.

Research has shown a possible correlation between magnesium and sleep quality (2). Magnesium may also ease symptoms of stress, anxiety, and muscle tension, which can improve sleep.

Magnesium may help to control the chemical messengers (neurotransmitters) in the brain, resulting in a calming effect on the body.
Magnesium may help to manage your stress response system and cortisol levels. Low levels of magnesium in the body can increase stress, and high levels of physical or mental stress can lower magnesium.
Magnesium is an essential nutrient for muscle function, and helps muscle tissue to relax. A deficiency in magnesium can increase muscle tension.

The Root Cause

Ultimately, melatonin (and even magnesium) can act as a band-aid to a deeper root cause of a Sleep Breathing Disorder.

A sleep breathing disorder is a large scope referring to a variety of sleep-related conditions that cause abnormal breathing patterns during sleep. These can range from snoring/mouth-breathing to obstructive sleep apnea.