For most people, melatonin pills are a popular option for treating sleep-related problems, as they do not require a prescription and are easily accessible.

A possible cause of this growing trend is the perception that the melatonin pill is a "natural" product and is aimed at those who do not want to take prescription sleep medications.

The problem, however, is that melatonin, as a supplement and not as a drug per se, is not controlled in any way and there are no universal guidelines for dosages, risks, side effects, etc.

Studies show that melatonin content can vary significantly from brand to brand on the pharmacy shelf, which is why you need to be 100% sure of exactly what is contained in the supplement you buy.

So the question that arises is, what are the benefits and risks of melatonin supplements? Are they safe enough for children and adults to take?

In this article we will answer all your questions about melatonin pills as a complementary sleep aid.

What is melatonin?

Natural melatonin is a hormone that is released into the blood as darkness falls to help us sleep. During the day, melatonin levels remain low to keep us alert, while at night, the absence of natural light stimulates a gland known as the pineal gland, which in turn prompts the brain to produce more melatonin to help us go to sleep.

Sometimes, however, certain illnesses or simply our lifestyle can significantly affect the natural release of melatonin, causing us difficulty falling asleep.

And this is where melatonin pills come in to "save" the situation, as a supplementary sleep aid. The fact that melatonin as a hormone is also found in certain foods , according to the US Food and Drug Administration (FDA), classifies it as a dietary supplement and not a drug.

Melatonin Supplementation Is Not Just a Sleep Aid

In the 25-plus years since scientists created the first synthetic melatonin supplement, melatonin has become a popular self-administered treatment for sleep-related problems, including insomnia.

Artificial melatonin is chemically identical to the natural hormone and in addition to sleep disorders, studies have shown that it may be effective for a wide range of conditions, from high blood pressure to sunburn (!).

Melatonin is undoubtedly a very useful product, however its use is controversial among experts , mainly due to its relatively free accessibility at points of sale, lack of research, and the confusion of most people regarding the correct dosage they should take.

Melatonin: The positive side

Perhaps the best thing about melatonin as a sleep aid is that, compared to other prescription sleep medications, it has significantly fewer side effects.

Regarding their effectiveness, many studies have shown that melatonin supplements can help us fall asleep faster and for longer, increasing the duration of sleep. The latter is very important for our health and productivity, as it restores damaged muscle tissues in the body and "stores" in our brain all the useful information we received during the day.

Here are some specific cases where research has shown melatonin to be an effective treatment for sleep-related problems.

1. Melatonin, autism and neurological disorders

In two separate studies of children with neurological disorders, short-term melatonin use helped reduce the time it took to fall asleep and increase the total amount of time each child slept. Nighttime awakenings were not affected, and no significant side effects were observed in either group of researchers.

Melatonin was taken only for research purposes (so no habits were created in the children) and did not cause any significant side effects.

Children who face issues like autism and ADHD actually have a hard time relaxing and falling asleep, and it seems that melatonin sometimes helps them sleep better.

[Read: Gravity Blanket and Autism: Everything You Want to Know ]

[Read: Sleep and ADHD: How a Gravity Blanket Helps ]

2. Treating insomnia for the elderly

In a study of people over 55 , a low dose of melatonin helped those with insomnia fall asleep faster and better. Participants felt more rested after sleep and more focused the next day. No one experienced withdrawal symptoms, and again there were very few side effects – probably because the melatonin was only given for three weeks.

3. Helps in recovery from serious illnesses

The process of recovering from a serious illness can be traumatic for the body and mind. Recovery often involves a struggle with sleep. Bourne, Mills, and Minelli found that melatonin helped patients sleep longer and better, but they also recommended that doctors should administer smaller doses of melatonin, as high doses cause dizziness and daytime sleepiness.

4. Helps with jet lag

Melatonin supplementation helps combat jet lag more quickly and effectively. Taking it seems to help the body adapt more quickly to a new time zone, making it especially useful for those who travel frequently for business, such as airline crew members who are constantly in a time zone with which their circadian rhythms are at odds.

[Read: What is circadian rhythm and how do you regulate it? ]

Melatonin: The negative side

There is no doubt that melatonin is a very useful treatment option that carries minimal to no side effects and addiction problems. But not everything is so rosy.

There are many concerns about taking melatonin – especially when healthy individuals view it as an “easy fix” to falling asleep.

Most importantly, melatonin's effects are modest when they occur, with research only suggesting it is useful for combating insomnia, jet lag, and occasional sleep regulation in adults. The answers are even less clear about its use in children, since most studies only discuss short-term use.

1. Melatonin is a hormone, don't forget it!

Melatonin is a hormone and is part of the delicate balance of various hormones. When we get used to taking melatonin supplements, the body can think it doesn't need to produce any of its own – and so it actually causes more problems in the long run.

Taking too much or too little melatonin, or taking it for a long time, can cause other hormones to become out of balance. This is especially true for children and adolescents, as their bodies and brains are still developing.

Long-term use of a hormonal drug could have some impact on this development, and this has been demonstrated by studies conducted on animals, giving us food for thought.

2. Be careful with dosage

Taking melatonin at the wrong time or in the wrong dosage can be confusing to the body. To work effectively, it should ideally be taken just before bedtime. Remember, melatonin as a hormone does not "force" us to sleep - it simply prepares our body and mind to fall asleep naturally.

Poor sleep habits can impair our ability to sleep even when taking melatonin supplements, so it becomes essential to follow proper sleep hygiene before turning to melatonin.

[Read: 9 tips to instantly improve your sleep quality ]

Epilogue

Melatonin can have great benefits when used correctly. However, it's important to be sure that the sleep disturbances you're experiencing are not caused by a health problem.

It's also important to remember that melatonin will work best as part of a healthy sleep routine and should be taken for a short period of time, and only when absolutely necessary. If you ignore everything else and just take a melatonin pill every night to fall asleep easily, this treatment won't get you anywhere.

Finally, before making any decision about taking a melatonin supplement, it would be a good idea to do so under the guidance of a doctor.

Tackle stress and insomnia with a gravity blanket

Gravity blankets are the most effective way to deal with insomnia and stress without medication, as they have been used for many decades to help people suffering from anxiety disorders, autism, and other sensory disorders.

How do they work?

They are designed to apply gentle, steady pressure to the entire body, which occupational therapists call “ Deep Tactile Pressure .” This steady pressure relaxes the nervous system and helps the body naturally increase levels of serotonin and melatonin (the hormones of happiness and sleep) while reducing levels of cortisol, which is responsible for stress.

As a result, the mind stops "racing", the heart rate drops, the mood improves and the body enters a state of complete relaxation.

Choose the one that weighs closest to 10% of your body weight and upgrade your sleep from the very first night.