Why more sleep doesn't help insomnia and depression

You’ve probably heard of the term “melatonin,” which is a hormone produced by the brain that helps regulate the sleep-wake cycle. It naturally decreases during the day, allowing you to stay alert, and increases in the evening, signaling to your body that it’s time to sleep. This cycle is heavily influenced by light—especially bright white light from the sun or artificial light sources. Exposure to blue or white light from screens in the evening can suppress the natural production of melatonin, which is why it’s often recommended to avoid screens before bedtime, especially for children and teenagers.

One of the most common ways people try to boost their levels is by taking synthetic supplements. These are available over the counter in many countries and are often marketed as a solution for sleep issues. However, recent studies have raised concerns about the actual effectiveness of these products. Research in both the U.S. and Canada has shown that many commercially available items contain significantly less than the advertised amount of melatonin—or, in some cases, much more. This variability is due to the lack of regulation in the supplement industry, where melatonin is classified as a food supplement rather than a medication.

Another issue with synthetic melatonin is its sensitivity to light. For instance, gummies sold in the U.S. are often packaged in clear bottles, which can cause the active ingredient to degrade when exposed to light. This means that even if the product initially contained the correct dose, the ingredient may be rendered ineffective by the time it reaches the consumer. To avoid this, it’s recommended to purchase in light-resistant capsules or foil-wrapped sachets, similar to how medications are packaged.

While some people swear by these supplements, it’s important to note that their effectiveness may be largely due to the placebo effect. Studies have shown that even if the supplement doesn’t contain active melatonin, believing that it does can still lead to improved sleep. However, this doesn’t mean melatonin is entirely without benefit. For those who struggle with chronic insomnia, it can be a helpful tool when used correctly—especially when combined with good sleep hygiene practices like limiting screen time, getting natural light exposure in the morning, and maintaining a consistent schedule.

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Herbal supplements like valerian root extract are also commonly used to aid sleep, particularly for managing anxiety and promoting relaxation. While some studies suggest that valerian may have mild sedative properties, the evidence is not strong enough to confirm its effectiveness for chronic insomnia. As with melatonin, the benefits of valerian root may be partly due to the placebo effect. If you decide to try it, it’s best to consult with a healthcare provider to ensure it doesn’t interact with other medications you’re taking.