Melatonin is not a sleep hormone. It acts as a signal to the body that night has fallen, which can help some people manage insomnia while for others it may worsen sleep issues. This insight comes from the Head of the Center for Sleep Medicine at the University Clinic of Moscow State University, speaking to socialbites.ca.
Melatonin should not be viewed as a universal sleep aid. For some individuals it can improve sleep quality, while for others it may have little effect or even disrupt patterns. The majority of sleep disturbances are not caused by a deficiency of melatonin, and its impact varies widely from person to person, according to the sleep specialist.
The somnologist noted that most cases of acute insomnia tend to improve without intervention, though short-term use of sleep aids may be necessary on occasion.
For chronic insomnia lasting more than three months, the use of psychotropic and hypnotic medications is generally discouraged due to potential risks. There are more than 80 documented sleep disorders, and effective management focuses on addressing underlying factors rather than merely masking symptoms with medications, the physician emphasized.
Making lifestyle adjustments often yields meaningful gains in sleep quality. Sleep should be valued as a vital part of health, with a recommended seven to nine hours per night. When sleep problems arise, considerations include increasing daytime physical activity, maximizing daylight exposure, establishing a consistent sleep schedule, aiming to fall asleep and wake at the same times each day, and gradually training the body to rise without relying on an alarm. Reducing caffeine intake is also advised, and even morning chocolate can influence nighttime sleep for some individuals.
In practical terms, people are encouraged to prioritize regular sleep routines, create a conducive sleep environment, and monitor how daily habits—such as meals, exercise, and sun exposure—affect sleep patterns. By understanding that sleep health is multifaceted, individuals can pursue targeted changes that support better rest over time, rather than seeking a quick fix through pills. (Source: Centre for Sleep Medicine, University Clinic of Moscow State University)