While it may be tempting to reach for sleep aids or melatonin supplements when sleep is elusive, these are best used sparingly. Over-the-counter and prescription sleep medications can alter your sleep architecture and come with risks, especially when used long-term. Older adults are particularly vulnerable to side effects like daytime drowsiness, falls, and cognitive impairment.
Melatonin may be helpful for occasional use, especially for jet lag or resetting circadian rhythms, but it is not a cure for chronic sleep problems. Relying on supplements or medication may prevent people from addressing the underlying behavioral patterns and mental associations that fuel insomnia. Additionally, Counselor Jo-Anne shares, “The sleep research is particularly concerning regarding potential effects on the gut microbiome, interference with the brain’s waste-clearing system and the potential effects on trauma processing.”
Instead, cognitive behavioral therapy for insomnia (CBT-I) is considered the gold standard treatment for chronic sleep issues. It addresses both the thoughts and behaviors that disrupt sleep and has no side effects. If you find yourself relying on substances to sleep most nights, it’s time to consult with a sleep specialist or behavioral health provider.
Tip: Melatonin can be a helpful tool when flying across time zones. It works by signaling to your body that it’s time to sleep, helping you adjust to a new time zone more quickly. This is especially useful when traveling east or crossing several time zones, which can throw off your body’s natural clock and make it harder to fall asleep or stay alert during the day. Taking melatonin at the right time can support better sleep and reduce the symptoms of jet lag.
Dr. Garrett’s Sleep Resources
- Dr. Garrett’s Step-by-Step Sleep Guide_ How to Go from 5 to 8 Hours of Sleep per Night
- Dr. Garrett’s Top Sleep Recommendations
Recommended Books:
- The Insomnia Workbook by Stephanie Silberman
- End the Insomnia Struggle by Colleen Carney and Rachel Manber
- Say Good Night to Insomnia by Gregg D. Jacobs, PhD
Recommended Apps:
- CBT-i Coach: Evidence-based CBT for Insomnia
- Calm: Sleep stories, guided meditations, and breathing exercises
References
- Arendt, J. (2009). Managing jet lag: Some of the problems and possible new solutions. Sleep Medicine Reviews, 13(4), 249–256. https://doi.org/10.1016/j.smrv.2008.07.011
- Glass, J., Lanctôt, K. L., Herrmann, N., Sproule, B. A., & Busto, U. E. (2005). Sedative hypnotics in older people with insomnia: Meta-analysis of risks and benefits. BMJ, 331(7526), 1169. https://doi.org/10.1136/bmj.38623.768588.47
- Kripke, D. F., Langer, R. D., & Kline, L. E. (2012). Hypnotics’ association with mortality or cancer: A matched cohort study. BMJ Open, 2(1), e000850. https://doi.org/10.1136/bmjopen-2012-000850
- Morin, C. M., & Bootzin, R. R. (2021). Psychological and pharmacological treatments for insomnia. Sleep Medicine Clinics, 16(3), 409–419. https://doi.org/10.1016/j.jsmc.2021.05.004