Melatonin

Based on twin studies, insomnia has a heritability of 40 percent, meaning our genes account for less than half of insomnia risk. What can we do to flex the bulk we may have control over? Sleeping pills are a nonstarter. Hypnotics are the class of sleeping pills that includes Ambien, the one most commonly prescribed, and people who are prescribed even just half a dose or more a year appear to have more than three times the risk of dying prematurely compared to those receiving none. They may not even work. The most authoritative meta-analysis concluded that Ambien and Ambien-type drugs do not significantly increase total sleep time.

Some experts recommend melatonin, a hormone secreted by the “third-eye” pineal gland in the middle of our head, as a first-line agent to treat insomnia in older adults. The World Sleep Society disagrees, due to its low efficacy. Subjectively, people report better sleep on melatonin, though, objectively, a meta-analysis of studies found that melatonin only helped people get to sleep four minutes faster and extended overall sleep duration by thirteen or so minutes. Concerning contaminants have also been found, though there are also natural sources in the diet.

A total of seven randomized, double-blind, placebo-controlled trials of melatonin for Alzheimer’s disease have been performed on hundreds of patients, lasting between 10 days and 24 weeks. Those randomized to melatonin appeared to sleep better, but, sadly, melatonin had no effect on improving cognitive abilities.

For substantiation of any statements of fact from the peer-reviewed medical literature, please see the associated videos below.

Image Credit: Image by Sammy-Sander from Pixabay. This image has been modified.