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January 13, 2025
When 35-year-old Shruti Nagpal from Noida struggled with sleep issues, she turned to “melatonin gummies” as a last resort. Initially, the supplement seemed to soothe her mind, allowing her to sleep. After consulting her doctor, Nagpal began using the gummies on an experimental basis. However, she soon realized that melatonin isn’t a miracle solution.
“I spoke to my doctor, who prescribed them for me as an experiment,” Nagpal, a media professional, shared. “While they helped initially, I understood that melatonin isn’t a long-term fix.”
This sentiment is shared by health experts who caution against relying on melatonin supplements as a quick fix for sleep problems. They emphasize the importance of practicing “sleep hygiene,” which involves maintaining a regular bedtime, staying active during the day, and avoiding screens or devices an hour before sleep.
Melatonin, available in forms like gummies, pills, and liquid, is a synthetic version of a hormone naturally produced by the brain’s pineal gland. This hormone plays a crucial role in regulating sleep-wake cycles. As more people struggle with sleep disorders, melatonin has gained popularity as an over-the-counter remedy. But experts warn that it should not be viewed as a one-size-fits-all solution.
Dr. Neetu Jain, a specialist in sleep-related breathing disorders at Pushpawati Singhania Hospital & Research Institute, New Delhi, explains, “People with underlying anxiety or depression are unlikely to benefit from melatonin. Their sleep problems are often connected to their emotional state, and melatonin cannot address these root causes.”
Dr. Sanjay Saxena, the head of Neurology at Max Hospitals, agrees, recommending Cognitive Behavioral Therapy (CBT) over pharmacological treatments like melatonin. “CBT helps individuals address thought patterns that impact their sleep,” he says, emphasizing the need for more comprehensive treatment options.
Experts generally suggest that melatonin may be beneficial for individuals who experience disrupted sleep due to irregular work shifts, crossing time zones, or periods of sleep deprivation, such as during exams.
Melatonin levels naturally rise in the evening and peak between midnight and 3 AM, then gradually decline. Dr. Manvir Bhatia, a senior neurologist, explains, “When we synchronize our bedtime with the natural rhythm of melatonin, we get restful sleep. Disruptions to this rhythm, such as those caused by shift work, can negatively impact sleep quality.”
Health professionals stress that melatonin is not a sedative or a sleep-inducing drug. Instead, it is a “physiological supplement” that helps the brain restore healthy sleep patterns. Dr. Arun Garg, chairman of Neurology and Neurosciences at Medanta – The Medicity, notes that melatonin works by stimulating hormone production, while sleep medications like benzodiazepines affect brain receptors to induce sleep.
While melatonin can be effective for short-term use, doctors recommend assessing its continued need once its intended purpose has been met. Tanyaa Sharma, a 32-year-old cafe server in Goa, shared her experience of using melatonin to stabilize her sleep schedule after being diagnosed with ADHD. “I used it for 10 days and now only take it occasionally when my routine is off,” she says.
However, experts caution that prolonged melatonin use can lead to side effects, such as grogginess and nausea. Dr. Bhatia also mentions the potential for melatonin supplements to impact immunity and suppress the body’s natural production of the hormone, although evidence on this is inconclusive.
Ultimately, doctors urge individuals to focus on improving their sleep hygiene. This includes avoiding stimulating activities, reducing screen time before bed, and engaging in calming activities like reading or listening to soothing music. Dr. Garg advises, “Instead of relying on melatonin, try a 30-minute walk in the evening and avoid caffeine, screens, and video games before bed.”
For those like Tanyaa Sharma, the realization has been clear: “Melatonin is far from a magic sleeping pill. It’s a tool, but it works best when used in combination with a broader approach to improving sleep habits.”
As experts continue to highlight, good sleep hygiene is the key to tackling sleep disorders and achieving restful, restorative sleep.
