A pill before bedtime – it sounds harmless. Still got it melatonin a wave of bad publicity this week. According to new headlines, the drug could increase the risk of increase heart failure by as much as 90 percent. Sounds intense, but is that true? Healthynow dived in.
What was really in the news
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The unrest arose after a while unreviewed research which will be presented next week during a conference of de American Heart Association. Researchers looked at the medical records of more than 130,000 people with insomnia and saw that melatonin users had heart failure slightly more often than people who did not take it.
Only: there is a big difference between them mortgage in cause. The researchers could not prove that melatonin caused heart problems. It’s more likely that people are reaching for melatonin anyway sleep worse – and insomnia itself is a known risk factor for cardiovascular disease.
“The research mainly shows how little we still know about supplements,” says a sleep doctor dr. Sujay Kansagra van Duke Health. “But it certainly does not mean that melatonin is suddenly dangerous.”
What does melatonin actually do?
Melatonin is a natural hormone that your brain produces in the evening as soon as it gets dark. It tells your body that it’s time to sleep – but it doesn’t make you sleepy. A supplement can help to change your rhythm (for example with jet lag or night shifts), but it is not a panacea for insomnia.
According to Phyllis Zee, sleep researcher at Northwestern Universitymelatonin works best if you use it in a low dose of about 0.1–1 mg, and do not take it too late in the evening. “Swallowing more does not ensure better sleep – it can actually disrupt your biological clock,” she says.
Is melatonin bad for your heart?
So far there is no proof that melatonin damages the heart. In fact, small studies suggest that in some people it actually has a slight blood pressure lowering effect can have. However, researchers still know little about long-term use or high doses.
Sleep and hormone expert dr. Andrew McHill emphasizes that people with heart problems or diabetes should be especially careful. “Melatonin can affect the effect of certain medications, such as blood pressure or blood sugar medications.”
When not to use
Better use melatonin temporaryfor example in case of jet lag or when changing your sleep rhythm.
Do not take it regularly every evening – certainly not without consulting your doctor.
Have your blood pressure and blood sugar checked if you use it for longer, and always choose one make dosage.
Sleep better without a pill
Do you sleep poorly? Then melatonin is rarely the best solution. According to the Dutch Association for Sleep-Wake Research Simple behavioral adjustments often work better:
- keep a fixed sleep and alarm time
- avoid blue light screens an hour before bedtime
- limit caffeine and alcohol
- and train your brain with cognitive behavioral therapy for insomnia (CBT-I)
It takes a little more time, but the effect is more lasting – and healthier for your heart.
The conclusion
Melatonin is not an insidious danger, but neither is it a magical sleeping aid. The study that is currently the subject of much discussion does not prove a causal link between melatonin and heart failure. Use it consciously, in a low dose and temporarily, and rather focus on a healthy one sleep rhythm then on supplements.