Melatonin Isn’t the Best Solution for Sleep Problems—Here’s Why
Runner's World
February 25, 2026
AI-Generated Deep Dive Summary
Melatonin, often marketed as a natural supplement for better sleep, has seen a dramatic rise in popularity over the past two decades, with usage increasing by more than 400% among Americans. While many runners and athletes turn to melatonin to improve their sleep quality, its effectiveness is not as straightforward as one might think. This hormone, naturally produced by the brain, helps regulate sleep-wake cycles, but its synthetic supplement form may not always deliver on its promises. Despite claims of being a "smart" solution for sleep-deprived individuals, research shows that melatonin supplements are only effective in specific cases, such as addressing jet lag or aligning sleep schedules with night shifts. For most people, they may help with falling asleep but not necessarily staying asleep.
The article highlights that melatonin's effectiveness depends on the underlying reasons behind poor sleep. For instance, if someone is struggling with circadian rhythm disorders—where their internal clock is out of sync with their environment—melatonin can be helpful in shifting sleep timing. However, for those with chronic insomnia or disrupted sleep patterns due to irregular bedtime routines, melatonin may not provide significant benefits. Additionally, the article raises concerns about the potential side effects and unclear ingredients in many melatonin supplements, which are often synthetically produced.
Melatonin supplements are particularly popular among athletes and fitness enthusiasts, who prioritize sleep as a critical component of their performance and recovery. While melatonin can be useful for specific sleep-related challenges, such as adjusting to a new time zone or overcoming jet lag, it’s not a universal solution for all sleep problems. The article emphasizes the importance of addressing the root causes of poor sleep, such as inconsistent sleep schedules, excessive screen time, or underlying health issues, rather than relying solely on supplements.
For fitness enthusiasts, understanding the limitations of melatonin is crucial. While it may offer temporary relief in certain situations, it’s not a long-term solution for chronic sleep struggles. Instead, prioritizing a consistent sleep routine, minimizing exposure to artificial light before bed, and addressing lifestyle factors that disrupt sleep can lead to more sustainable improvements in sleep quality. The article underscores the need for individuals to evaluate their unique sleep challenges and consider a holistic approach to improving their sleep health.
In conclusion, while mel
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Originally published on Runner's World on 2/25/2026