Sleeping well is crucial for your health, as your body repairs and restores itself during those precious hours. But falling asleep quickly isn’t something everyone experiences.
Insufficient or poor-quality sleep has been linked to various chronic conditions affecting the cardiovascular, nervous and immune systems, as well as disrupting metabolic functions. Moreover, sleep deprivation often leads to noticeable moodiness and irritability.
The World Health Organization (WHO) defines sleep-wake disorders as conditions that involve difficulty initiating or maintaining sleep (insomnia), excessive daytime sleepiness (hypersomnolence), or other problematic events during sleep or while falling asleep (parasomnias). These disorders can severely impact physical, mental, social and emotional well-being.
Sleep problems have become a global concern. According to the WHO Strategic Advisory Group of Experts on Immunization (SAGE), about 16.6 per cent of the global population reports severe nocturnal sleep issues.
Professor Ana Checa-Ros, a paediatrician and sleep expert says one effective tip for better sleep is keeping your bedroom dark. Light exposure can interfere with the body’s production of melatonin, a hormone essential for sleep.
“Melatonin is crucial for regulating our sleep patterns,” says Prof Checa-Ros. “Melatonin is released in response to darkness, signalling to the body that it’s time to sleep.”
Dr Ezekiel Mecha, an endocrinologist, explains, “As night falls and light decreases, melatonin levels rise, making us feel drowsy and ready for sleep. It lowers our body temperature and relaxes our muscles, which is essential for a healthy sleep cycle,” Dr Mecha advises. “To support melatonin production, keep lights dim before bedtime and avoid screens. The blue and green light from devices can reduce melatonin's effectiveness.”
Daylight exposure during the morning and afternoon helps regulate melatonin production, setting the stage for a better night's sleep. Melatonin also has broader health benefits. “It’s not just about sleep; melatonin is an antioxidant and anti-inflammatory,” notes Professor Checa-Ros. “It can help with chronic conditions like heart disease, diabetes and even cancer by reducing inflammation.”
Melatonin supplements can be particularly useful for those struggling with insomnia. “For people with sleep onset insomnia, melatonin can help them fall asleep more quickly,” says Professor Checa-Ros. “Taking melatonin 20 to 30 minutes before bed can promote drowsiness and improve sleep quality.”
According to SleepFoundation, 27.4 per cent of adults use melatonin as a sleep aid. While generally safe, melatonin should be used correctly. “Even good sleepers may occasionally struggle with sleep,” says Professor Checa-Ros. “If you have trouble sleeping for more than a few nights, melatonin might be worth trying.”
Melatonin is safe for both children and adults when used appropriately. However, high doses should be approached with caution due to possible side effects like nausea, headache, or abdominal discomfort.
The Food and Drug Administration (FDA) classifies melatonin as a dietary supplement, not a pharmaceutical drug. It may also be beneficial for treating various conditions, including delayed sleep-wake phase disorder, gastroesophageal reflux disease and jet lag.
Incorporating melatonin into your routine can significantly improve sleep quality. However, it’s essential to consult with a healthcare professional to tailor its use to your specific needs.