Sleep gummies and ‘sleepmaxxing’ have turned melatonin into one of the world’s most popular wellness supplements. But while many men are using high doses to improve recovery, testosterone and sleep quality, the science tells a far more complicated – and potentially risky – story
WORDS: Dan Baumgardt
We know that getting a decent amount of kip aids both physical and mental recovery, and plays a key role in muscle growth and maintaining healthy testosterone levels. But a consistent, high-quality night’s sleep isn’t always easy to come by. A means of boosting both sleep and testosterone could therefore be a great addition to lifestyle and training.
It’s unsurprising then that more men than ever are turning to a supplement that is promising just that: melatonin. In the US alone, use of melatonin since the year 2000 has increased by more than four-fold. It’s everywhere – on discussion forums, social media, and marketplaces.
Some influencers are promoting the use of “sleep gummies” – effectively gummy bears with a bumper dose of this supposed “Vitamin Zzzzzzzzzzz”. And “sleepmaxxing” is quickly becoming a trend which many are following too, which aims to upgrade the hours and the quality of said Z’s – in some instances making use of “magic” melatonin in order to drop off as soon as your head hits the pillow.
Despite all this publicity, melatonin remains a prescription-only medication in the UK, accessible only via a doctor. But why is this, when melatonin is a hormone naturally produced by our bodies – and when we’re frequently being told that we may be deficient in it?
There are actually very good reasons as to why – but to understand this nuance, we need to drill into the evidence demonstrating what melatonin is truly capable of.
What is melatonin – and why are more men turning to it?
Melatonin is produced by a small structure called the pineal gland, found deep within the brain. Its most important role is in the regulation our circadian rhythms – otherwise known as the in-built biological clocks that influence when we sleep, when we wake, and many other body functions across both day and night. These rhythms influence activity of other hormones which control our metabolism and sex drives, our digestive systems, even body temperature.
It’s common knowledge that striking a better wake-sleep balance, and getting a good eight hours is always on the ‘Top 10 list’ of ways to boost muscle growth, performance and recovery. For some, hitting the gym for an hour each day is enough to help them hit the hay very effectively come bedtime.
For others, nodding off is more of a challenge, and waking frequently at night can disturb the periods of deeper sleep which allow our bodies to heal and recuperate from our daily efforts.
All these functions are part of a bigger picture too – since mental health goes hand-in-hand with sleep. Depressed patients may sleep badly, wake tired and have poor energy levels and concentration during the day. And dysfunctional circadian rhythms have been implicated in depression, anxiety and sleep disorders, such as insomnia.
What better way to hack our sleep than boosting the natural doses of melatonin our bodies make? Levels start to rise about 8 o’clock in the evening, as it starts to get dark, peaking in the middle of the night and beginning to dwindle by 6 o’clock in the morning, when daylight starts to creep in.
Other factors control these cycles besides light exposure – the brain’s own internal clock, and our own personal sleep patterns. Early birds and night owls peak at different times.
The obvious answer it seems is to take some extra melatonin: to boost any deficient levels and reach that peak at an earlier hour – for a nice coast down the hill to slumberland.
Simple surely? Not quite…
What melatonin can actually do (and what it can’t)
Melatonin does have some recognised clinical uses. It’s typically prescribed for impacted sleep – for instance in shift workers or frequent travellers with jetlag. It also has a role in treatment of persistent insomnia which can cause wider problems, like low mood and poor memory.
The typical doses used in these instances are usually only 1-3mg per day. In addition, melatonin is restricted to limited courses – only 5 days for episodes of jetlag, and a maximum of 13 weeks for insomnia. In the short term, and in low doses, it’s generally safer to take – it’s exceeding these restrictions that may cause problems further down the line.
But what about the evidence? There is some data suggesting that melatonin can help reset sleep-wake cycles which have been disrupted by lifestyle, habits or stressors. It’s important to remember though that melatonin is a “clockmaker” hormone that could help realign the timing of a body clock that’s lagging – it’s not a simple sedative that can be used to bring about sleep.
The claim that some of us are “deficient” in melatonin doesn’t stand up to close scrutiny. In fact, it’s difficult to determine what is a “normal” level, since there is so much variability between individuals. Levels aren’t routinely measured either, which makes a deficiency challenging to define.
In fact, the speculation is that the problem lies within disruption to the normal cycle of melatonin secretion, rather than simply low levels – and taking short, well-timed courses as prescribed can help counteract this.
Whilst there have been some patients who’ve noted moderate sleep improvement in certain situations, there is no consistent evidence that melatonin actually boosts overall sleep quality or regularity. In fact it can worsen sleep in some individuals, and trigger other disruptive symptoms at night, such as pain or sweating.
Unfortunately the same goes for testosterone levels, muscle growth and recovery too – the evidence base shows only limited or no effects on each, and nothing consistent.
The problems with high doses – and free access to melatonin
When you can’t access a prescription through a doctor, there may be a temptation to source melatonin independently. Although it is a prescription-only medicine in the UK, there are wide-reaching websites and international suppliers that make it easy to purchase tablets online.
There has also been a growing trend of people buying melatonin abroad (including countries like the US, where it is sold over-the-counter as a dietary supplement) and bringing it back home.
It’s this accessibility and lack of control for online purchasing that creates a significant problem. Higher dose supplements (sometimes 5-10mg or more) are readily available, exceeding clinical dosing on a daily basis. Some formulations may also lack clear guidance on dosing and duration of use – with significant implications for safety.
Taking melatonin can cause a wide variety of side effects, even at lower doses. Some of the list includes joint or muscle pain, an increased risk of infections, anxiety, drowsiness and increased weight – which seem counter-intuitive to the reason for taking it in the first place.
And like other medicines, interactions can occur with many commonly prescribed medications – including certain antidepressants, antibiotics and painkillers. These interactions can alter how either drug works, and also increase the risk of other side effects too.
We’re also seeing other reported complications – some of which I’ve observed in my own clinical practice. Case studies describe patients experiencing intense dreams and nightmares, whilst others have described extreme fatigue and an impacted sex life. These may be related to high dosing, or taking melatonin at the wrong time – either too early in the day, or too late after heading to bed.
And could taking melatonin lead to more serious complications? Luckily reports of these appear to be rare, but again become more likely with higher doses, or particularly sensitive individuals. Some of the more significant risks are often due to the effect on brain and mood – which in some instances can cause severe depression, confusion, even hallucinations.
Alternatives to melatonin that actually work
Despite some promising evidence and a few clear indications for prescription, the use of melatonin doesn’t feasibly stand up to other methods that can improve sleep, recovery, and muscle growth. Much of this is through promoting good “sleep hygiene” practices when it comes to preparing for bed.
We’ve seen that melatonin levels are time-dependent, and that same focus on timing should be applied when building a consistent, personalised sleep routine too.
Firstly you should be taking note of your own natural cycle – it helps to only go to bed once you feel sleepy, and to make a habit of getting out of it when you’re not feeling tired. Daytime napping may also be tempting, but this only disrupts your rhythm – and may lead to difficulty in getting to sleep later.
Regularity works well too – establishing a time when you start to wind down in the evening, and restricting certain stimulant activities like exercise or using electronics. Regular exercise during the day is beneficial and can help you fall asleep more easily, but it’s best to avoid strenuous exercise late at night. Although sex is okay…
Bedroom setup can also work wonders – your bed should be a place for sleeping (and sex) only. It’s not a suitable spot for reading or watching TV, or indeed eating – all of which can disrupt sleep onset. Try to avoid stimulants before or near to bedtime – the common culprits include caffeine, alcohol and recreational drugs. A hot milky drink might sound a bit of a nursery rhyme option, but can help relax the body and act as a cue for sleep. Make yours a golden milk if you don’t want to feel like Noddy.
Optimised nutrition is another robust way of building a great sleep routine, not just muscle mass. A balanced diet rich in protein and micronutrients, with sensible carb and fat content will do more as fuel for your muscle growth, recovery and testosterone levels than a melatonin tablet ever will.
How to reconfigure your relationship with sleep – or melatonin
If you’ve ever thought about taking melatonin, it’s worth pausing to look at the evidence base – and the cautious approach that’s shaped how it’s regulated in the UK. Modifying your sleep patterns using appropriate lifestyle changes really might be all you need in the first place.
A medical opinion from your GP is a good idea for any continued sleep disruption – especially if you’re recognising any impact on your daily routines. Keeping a diary of any symptoms and the number of nights affected can help to identify patterns, and point towards a specific problem.
Don’t expect melatonin to be the first line treatment a doctor will suggest, nor sedatives like diazepam, which can be addictive and dangerous in the long term. Sleep hygiene is paramount, and although melatonin prescribing has increased, it remains relatively low when compared to other medications such as antidepressants.
Remember too that sometimes poor sleep is a factor of another separate problem, such as obesity, depression, or respiratory disorders like asthma and sleep apnoea. Diagnosing and managing these can also help fix the issue.
And if you’re already sourcing melatonin online or taking it in excess of these clinical recommendations, there’s even more cause to stop and make an appointment to discuss with a doctor. There more responsible and practical ways to self-regulate, and break cycles of use. A GP can also help with this too, in advising on ways to reduce the dose safely to stop – and shifting to other, more effective methods.
The final important safety point is to be aware of the quality of products that are advertised online. Some may contain higher doses than stated, or may include other active agents or contaminants, with the potential to do more harm than good.
So, whilst melatonin is a naturally produced chemical messenger, its uses are limited and carefully defined. In the long run, awareness of your own sleep patterns and addressing bad habits is much better – and more sustainable – than resorting to indiscriminate use of the wrong sort of supplements. Real gains come from consistency and routine – things no gummy can replace.
• Dan Baumgardt is a practising GP and Senior Lecturer in the School of Psychology and Neuroscience at the University of Bristol specialising in men’s health
