“If someone’s sleep problems are related to their circadian rhythm — the classic example of this would be jet lag — melatonin might help,” said Philip Gehrman, an associate professor of clinical psychology at the Perelman School of Medicine at the University of Pennsylvania. For instance, though people typically adjust to a new destination’s time zone by about an hour per day, “taking melatonin can speed up that adjustment further,” he said. One caveat: Melatonin only works well in this way if you take it at the same time each evening (usually about half an hour or an hour before bed) and if you’re consistent about when you go to sleep at night and when you wake up in the morning. It’s also important to talk with your doctor before taking melatonin, Gehrman said, to make sure it’s appropriate for you and, if so, what dosage you should take.
What effect does alcohol have on sleep?
Alcohol, on the other hand, is not an effective sleeping tool. While that glass (or two) of wine may lead you to nod off swiftly, it can backfire by causing you to wake up more frequently throughout the night, making your overall sleep quality worse, Salas said.
What’s more, alcohol depresses the central nervous system, causing decreased heart rate and slowed brain activity and breathing. So for those who have sleep apnea, a condition that causes breathing to stop repeatedly throughout the night, alcohol can exacerbate symptoms, which can limit oxygen intake further and, in some cases, may even be life-threatening, Salas said.
So at what point in the evening should you cut yourself off? “It’s not a precise science because we all metabolise alcohol at different rates, and obviously it depends on how much you’re having,” Gehrman said. As a general rule of thumb, he suggested avoiding drinking alcohol about two to three hours before bedtime.
What happens when you take melatonin and alcohol together?
There isn’t much research into the effects of taking the two at the same time, but experts say it’s best not to do it.
For one thing, doctors discourage people from consuming alcohol, which can initially be sedating, with medications or supplements that could also be sedating. And while melatonin is not likely to knock you out, it could still “have a bit of a sedating effect” in some people, Gehrman said. So “the more conservative approach,” he said, would be to steer clear of mixing melatonin with alcohol so as not to risk becoming overly sedated.
Drinking close to bedtime is also likely to derail melatonin’s role in keeping your internal clock on track. Not only will the alcohol disrupt your sleep, but it may also make it difficult for you to stick to your sleep routine if it causes you to go to bed later, sleep in, nap during the day or fall sleep earlier than normal, for example, Salas said. She emphasized that the timing of your melatonin intake is critical to getting a good night’s rest. “You don’t want to take melatonin at random times,” Salas said. “Either take it consistently, or don’t take it at all.” So if you plan on taking melatonin, aim to stop drinking at least two to three hours beforehand, and if you do end up having a drink late in the evening, it’s better to skip the melatonin until the following night.
If you decide to take melatonin (preferably without alcohol), ask your doctor what brands they recommend, as supplements are not regulated by the Food and Drug Administration and research shows that melatonin supplements don’t always contain what their labels claim they do. Or if you’re at the store, look for products with a verified mark from the US Pharmacopeia or NSF International, both of which are independent nonprofits that test supplements for quality and safety.
Of course, if you’re having trouble sleeping and melatonin isn’t doing the trick, seek out a sleep specialist. “People who have insomnia are at increased risk for cardiovascular disease, a higher incidence of mood disorders and worse quality of life,” Salas said. “So if you’re struggling, you really should talk to your doctor because we know that sleep is so important for health and wellness.”
And skip the nightcap before bed.
This article originally appeared in The New York Times.
Written by: Rachel Rabkin Peachman
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