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Sleep problems? Why melatonin may not be the solution

Schlafprobleme? Warum Melatonin nicht die Lösung sein kann

Do you sometimes find it difficult to fall asleep? You're not alone. In a world where good sleep has become a luxury for many, more and more people are turning to melatonin. This hormone, which you can get at any pharmacy and even at the supermarket, is considered a natural aid for a better night's sleep. But new studies show that the actual benefits are smaller than many believe. And daily use could even have disadvantages that you should be aware of.

What studies really show

A large analysis of 19 studies published in 2013 in the journal PLOS ONE (PMC3656905) examined the effects of melatonin in detail. The result: people fell asleep about seven minutes faster on average when taking melatonin. The total sleep time was also extended by only about eight minutes. Although sleep quality improved measurably, the improvement was only slight.

Of course, these effects are better than nothing. Nevertheless, they are far from the effects of prescription sleep aids, which can reduce the time it takes to fall asleep by 15 to 20 minutes. Dr. Michael Bloch of Yale University sums it up: Melatonin works, but only very modestly. It is not a miracle cure and should not be treated as such.

Short-term benefits, long-term risks

It is also interesting to note that higher doses and longer periods of use showed stronger effects. However, this does not automatically mean that daily use is the best solution. Melatonin is a hormone that regulates your natural sleep-wake cycle. If you take extra melatonin on a regular basis, it can disrupt this cycle in ways that scientists are only just beginning to understand.

Melatonin can be very helpful for short-term situations, such as jet lag after a long trip or a restless phase in everyday life. However, experts advise against taking it every evening. Possible side effects such as dizziness, headaches, or daytime sleepiness may occur. There are indications, particularly in children and adolescents, that long-term use could impair hormonal development or metabolism.

Natural ways to sleep better

Even though melatonin is advertised as “natural” and “safe,” you should always think carefully before taking it. The best way to get a good night's sleep is usually through natural behavioral changes. Here are a few simple tips:

  • Stick to a regular bedtime, even on weekends.
  • Avoid using screens at least an hour before bedtime.
  • Make sure your sleeping environment is quiet, dark, and cool.
  • Use relaxation techniques such as reading, meditating, or listening to soft music.

If you use melatonin occasionally to help your body in a specific situation, it can be useful. However, as a daily sleep aid, it is less effective than often thought and could even do more harm than good in the long term.

Trust your natural rhythm

Melatonin can help you fall asleep and stay asleep at certain times. But it is no substitute for healthy sleeping habits. Your body has amazing self-healing powers when you give it the right conditions. Therefore, it is better to rely on proven strategies to improve your sleep and consider melatonin for what it is: a supportive measure for special situations, not for every night.

→ Simply rested: Sleep better with the QQRT concept
→ Restful sleep: How important it is for body and soul

If you would like to learn more about how you can improve your sleep naturally, you will find many exciting resources on sleep health websites or in current guides on healthy lifestyles and longevity.

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