In recent years, the use of melatonin supplements has surged worldwide, particularly among individuals struggling with insomnia and irregular sleep patterns. Once primarily used by frequent travelers to combat jet lag, melatonin is now a common household sleep aid, with millions turning to it as an over-the-counter solution.
According to recent data from health research groups, melatonin sales in the United States alone have more than tripled over the past decade. The supplement is especially popular among young adults, shift workers, and those affected by the growing pressures of modern life and digital screen exposure.
Melatonin is a hormone naturally produced by the pineal gland in the brain. It helps regulate the body’s circadian rhythm, signaling when it's time to sleep and wake. Supplementing with synthetic melatonin can aid those with disrupted sleep cycles, but health experts warn against overuse or improper dosing.
“Many people assume melatonin is completely harmless because it’s natural, but that’s not always the case,” said Dr. Laura Chen, a sleep medicine specialist at the University of California. “Taking too much or using it long-term without medical guidance can lead to side effects such as dizziness, headaches, or even dependency-like behavior in some individuals.”
Concerns have also been raised about the lack of regulation in melatonin supplements. A 2023 study found that the actual melatonin content in many products varied significantly from the amount listed on the label, raising questions about consistency and safety.
Experts recommend that melatonin should only be used under guidance from a healthcare provider, particularly in children and adolescents. Lifestyle changes such as reducing screen time before bed, maintaining a consistent sleep schedule, and improving sleep hygiene are still considered the most effective long-term strategies for better sleep.
