Melatonin and Sleep: What Recent Research Really Means

Melatonin is one of the most commonly used “natural” sleep remedies, but it’s often misunderstood. Many people use melatonin as a treatment for insomnia, yet research consistently shows that its primary role is in supporting circadian rhythm sleep disorders - such as Delayed Sleep Phase Syndrome (i.e. extreme night owls), jet lag, and shift work sleep disorder. The American Academy of Sleep Medicine (AASM) has emphasized that melatonin can be effective when used correctly for these circadian rhythm issues, rather than as a general sleep aid.

A recent study has drawn attention for finding a correlation between long-term melatonin use and heart failure. While headlines can sound alarming, it’s crucial to recognize that this was a correlational study, not a causal one. That means it found an association, but not proof that melatonin causes heart problems. There are many possible mitigating factors. For example, people who regularly take melatonin may already have chronic sleep issues or underlying health conditions that increase cardiovascular risk.

In contrast, other studies have shown potential benefits of melatonin, including antioxidant and anti-inflammatory properties. Scientific understanding continues to evolve, and no single study should be interpreted in isolation.

If you’re taking melatonin or considering it, it’s important to talk with your doctor or sleep medicine specialist about whether it’s right for you. The best approach is always individualized, balancing potential benefits with possible risks. For many people, addressing sleep problems through Cognitive Behavioral Therapy for Insomnia (CBT-I) can reduce or even eliminate the need for supplements or medications. This approach helps retrain the brain and body for healthy, restorative sleep and is supported by decades of research as the most effective insomnia treatment available.

Melatonin can be a valuable tool for certain body clock issues and sometimes as an anti-inflammatory when used thoughtfully and under the guidance of a knowledgeable clinician. But for chronic insomnia, focusing on behavioral change through CBT-I remains the safest and most sustainable path to better sleep.