Recent neuroscience research suggests that melatonin supplements may cause more harm than good for many individuals.
Tossing and turning all night, unable to fall asleep no matter how heavy your eyelids feel.
In moments of frustration, it’s tempting to reach for a melatonin supplement to force yourself into sleep.
In this post, we will cover the potential risks of melatonin and safer natural alternatives recommended by leading sleep researchers.
Let’s dive in!
Top Picks
Magnesium Threonate: Double Wood
L-Theanine: Sports Research
Apigenin: Double Wood
The Melatonin Problem
Recent sleep research has highlighted a major drawback of using melatonin supplements to help induce sleep.
As one leading neuroscientist explains:
“The problem with melatonin is it will help you fall asleep, but it won’t help you stay asleep. Some people have this problem that they take melatonin, then fall asleep but wake up three or four hours later because it wears off.”
This assessment aligns with many melatonin users’ experiences. The initial sleepy feeling melatonin provides is enticing and helps you doze off.
However, in the early morning hours, as the effects dissipate, users often find themselves jarred awake.
This phenomenon leaves many feeling fatigued yet unable to fall back asleep, doomed to toss and turn in frustration until sunrise.
It’s a common complaint among those who rely on melatonin supplements for sleep aid.
Sleep experts point out that while melatonin can be effective for initiating sleep, it doesn’t address the underlying factors that contribute to maintaining sleep throughout the night.
This limitation has led researchers to explore alternative approaches to improving sleep quality and duration.
Melatonin Impact on Puberty
Beyond just regulating sleep cycles, melatonin serves another critical function in the body – helping control the onset of puberty.
Melatonin not only makes people sleepy but also “interacts with other hormone systems” and suppresses “things like breeding and sexual behavior.”
This is especially concerning with chronic melatonin use in children and teenagers.
Having abnormally high melatonin levels throughout the day and night can negatively impact the delicate hormonal changes that trigger puberty.
This is a “potentially problematic” effect, indicating melatonin should be avoided as a sleep aid for adolescents.
Melatonin Alternatives
Given the concerns around melatonin, consider safer natural alternatives to help improve sleep quality without the unwanted side effects.
Magnesium L-Threonate
One popular recommendation is magnesium L-threonate.
- High Absorption
- Bioavailable Form for Sleep
- Cognitive Function Support
This unique form of magnesium has been shown in studies to more effectively cross the blood-brain barrier.
Once in the brain, it activates calming neurotransmitters like GABA to reduce neuronal excitability.
By quieting down overactive brain activity, magnesium L-threonate makes it easier to relax into restful sleep.
L-Theanine
This amino acid found in green tea has gained popularity for its sleep-enhancing qualities.
L-theanine increases alpha brain waves which induce relaxation.
It also boosts levels of serotonin and dopamine, leading to an overall sense of calm, less stress, and better sleep quality.
The recommended dose is 100-200mg of L-theanine taken 30 minutes before bedtime.
Apigenin
Apigenin is a natural plant flavonoid found in chamomile tea and certain fruits and vegetables.
It acts as a mild sedative to the central nervous system.
Apigenin binds to benzodiazepine receptors in the brain, which regulate sleep and anxiety.
This helps quiet neural activity and enables drowsiness.
Experts suggest taking 50mg of apigenin before bed for better sleep.
