Can Melatonin Help Me Fall Asleep? You can probably think of a time when your sleep was impacted by an operational demand. Many Warfighters have job duties that interfere with a normal sleep schedule, which can make it difficult to achieve the recommended 7-9 hours per 24-hour period. But not getting enough sleep can put you, your colleagues and the mission at risk. When used correctly, melatonin may be a helpful tool to get your sleep schedule back on track. What Is Melatonin? Image caption could go here. Melatonin is a hormone that helps regulate your sleep. It is naturally produced by your body as a response to darkness, so levels peak at night. High levels of melatonin let you know it’s close to bedtime by making you feel sleepy. In a normal sleep-wake cycle, your body starts releasing melatonin around sunset. This helps you sleep through the night until levels drop in the morning at sunrise.Your body may not produce normal levels of melatonin if you are exposed to light, even if it’s artificial. This means that light exposure from electronic devices, command centers or other sources can lower the amount of melatonin your body produces. Melatonin Supplement Use Image caption could go here. Some mission requirements, such as jet lag or shift work, may change your sleep schedule. When normal routines are disrupted, your body’s melatonin production can change and make it harder to sleep. If natural melatonin is lower than usual, a supplement can be used to help you fall asleep.If you use a melatonin supplement, it’s recommended to take 1-5 milligrams (mg) about 90 minutes before your planned bedtime. Taking more than 5 mg can increase the risk of a sleep ‘hangover’ and may cause feelings of agitation. Melatonin supplements are most effective when natural levels are low. They aren’t meant to be used to help you stay asleep, since nighttime is when melatonin levels are naturally high. Risks of Using a Melatonin Supplement Image caption could go here. Melatonin supplements are relatively safe and have few side effects compared to other sleep medications. Yet because it’s considered a dietary supplement, the Food and Drug Administration (FDA) does not regulate melatonin as strictly as other drugs. This means that the amount of melatonin, and other ingredients, in a product may be different than its label claims. To stay fit for duty, refer to Operation Supplement Safety for guidance on permitted substances.If you take any medication, speak with your health care team before starting a melatonin supplement. If a drastic shift in your work schedule makes it hard to fall asleep, taking a melatonin supplement may help. Always read the label to ensure the supplement is verified and doesn’t contain DoD prohibited ingredients. You can also focus on improving your bedtime routine and sleep environment. Practice good sleep hygiene and try the Warfighter Wellness sleep challenge to better understand your current habits. Additional ResourcesOperation Supplement Safety - “OPSS Scorecard”Warfighter Wellness - “Sleeping Well on Deployment”ReferencesNational Center for Complementary and Integrative Health - “Melatonin: What You Need to Know”U.S. Government Accountability Office - “Lack of Sleep Has Left Our Military Less Combat Ready and More Prone to Accidents with Dire Consequences”Walter Reed Army Institute of Research - “Operational Melatonin Supplement Use”
