Whether it’s counting sheep, spraying lavender oil, or sipping chamomile tea, everyone has their own trick for falling asleep. But did you know that around half of Australian adults report sleep problems? Many are turning to products like melatonin as a potential solution.
Melatonin is most commonly used to ease insomnia or help travellers recover from jetlag. However, purchasing melatonin in Australia can be a bit different than in other countries.
We spoke with experienced GP Dr Hamish Black to better understand melatonin and debunk some myths and considerations before you try this sleep aid.
What is melatonin?
Melatonin is a hormone naturally produced by your body that controls your sleep. It’s made by the pineal gland in the brain and plays a vital role in regulating our natural sleep-wake cycle (or “circadian rhythm”). Melatonin levels rise about two hours before bedtime to prepare you for sleep and drop to undetectable levels during daylight hours. The pineal gland produces melatonin in response to darkness and stops when exposed to light – which is why it’s recommended to limit screen time before bed.
How do melatonin supplements work?
Melatonin supplements work by adding to your body’s own melatonin, which in turn helps you to feel sleepy. If you’re having difficulty falling asleep, it may send a stronger hormonal signal to your body that it’s time to wind down. These supplements are designed for short-term use to help people who:
Have delayed sleep phase disorder (reduces the time it takes to fall asleep)
Experience insomnia
Have recently travelled and are experiencing jet lag
Have too little naturally occurring melatonin (such as those with Alzheimer's disease, severe pain, type 2 diabetes, and some mood disorders)
Need to reset their body clock for an earlier start at work (shift workers)
What impact does melatonin have on your body?
Melatonin supplements generally behave like the natural hormone, helping you relax and feel sleepy. However, taking too much melatonin can cause:
Headaches
Hypotension (low blood pressure)
Hypertension (high blood pressure)
Drowsiness
Vomiting
Alopecia (a health condition causing hair loss)
Tips for using melatonin
Melatonin works best when taken about one to two hours before bed. You’ll likely need to work with your doctor to find the right dosage and timing for you. Melatonin can be safely used for up to six months, and some evidence suggests it can be used safely for up to two years in certain patients.
It’s also not recommended to consume melatonin with alcohol or other sedative substances. The Therapeutic Goods Administration (TGA) advises avoiding melatonin if you:
Have poor liver function,
Have an autoimmune disease,
Are under 18 years old,
Are pregnant or breastfeeding.
How long does melatonin last?
Melatonin supplements usually begin to take effect in an hour or less and typically stay in your system for four to five hours. A safe dose may depend on your body weight, age and sensitivity to the supplement and should be outlined by your doctor.
What side effects could you experience?
Evidence suggests that melatonin supplements are safe for short-term use. However, some people may experience mild side effects like dizziness, headache, nausea, and sleepiness. Some people find they stay drowsy the following day, especially if they’ve taken the supplement later than recommended. Melatonin can also interact with other medications, such as antidepressants, so it’s important to check with your GP before starting it.
Can I get melatonin in Australia?
In Australia, you can only get melatonin over the counter without a prescription if you meet the following criteria:
The product contains 2mg or less of melatonin and has up to 30 tablets
You plan on using the tablets for short-term treatment of insomnia
You’re 55 years or older
Outside of this you should speak to your doctor about prescribing melatonin. It is possible to buy melatonin online however the quality and safety of these formulations is not monitored.
But melatonin supplements aren’t the only way to help your body get ready for sleep. You can also eat melatonin-rich foods before bed, such as sour cherry juice, milk, eggs with dinner, or a handful of pistachios or almonds.
If you’re experiencing issues with sleep, chat with your GP about long-term methods to improve your sleep and find a solution that’s best for your health.
Interested in understanding if melatonin is for you? Start an online consultation with our partner, hub.health.
The information in this article is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional healthcare provider.
