HMH Sleep Lab

10/31/2025

Happy Halloween!

10/31/2025

Friday 10/31 Menu:
▪️Fried Fish
▪️Fries
▪️Pinto Beans
▪️Coleslaw
▪️Hush Puppies
▪️Dessert
💚 Healthy & Fit 💚
▪️Philly Fries with queso
*Menu is subject to change*

10/30/2025

Don’t let spooky season sneak up on your health! 🎃 Visit Howard Memorial Hospital at the market this Friday from 9am - 1pm to learn about their Diabetes Health Fair and how to keep your wellness goals from ghosting you.👻

10/30/2025

Howard Memorial Hospital is attending the Nashville Trick or Treat Trail 🎃 Stop by the table 🍭 🍬

10/30/2025

Howard Memorial Hospital is proud to recognize our outstanding team members for their excellence, compassion, and dedication to our patients and community. 💙

Employee of the Quarter: Diana Garcia
Rookie of the Quarter: Willie Stuart

These individuals go above and beyond every day — leading by example, uplifting their coworkers, and showing what it means to be part of the HMH family. Please join us in congratulating them on this well-deserved recognition!

10/30/2025

Some of the HMH staff decorated pumpkins 🎃 Vote for your favorite one by liking or commenting on the picture. They all did such a great job! 👏🏻

10/29/2025

Today was a special day at HMH. Zenobia Craig celebrated her 101 birthday!!! 🤩🥳🌟She came here for the Swing Bed Program after a hospital stay and progressed to be able to go back home! To help her celebrate we gave her a party with her family, and some staff members were able to attend. Please help us wish her a Happy Birthday!!

10/29/2025

Howard Memorial Hospital is attending the Murfreesboro Senior Health Fair this morning ⭐️

10/28/2025

⭐️ HMH will be at the Murfreesboro Health Fair on Wednesday, October 29th ⭐️

10/24/2025

At Howard Memorial, we’re here to help our community move stronger, feel better, and get back to the activities you love.

Our Physical Therapy team treats a variety of conditions, including:
• Sports & orthopedic injuries
• Spine & neurologic rehab
• Pain management & fibromyalgia
• Pediatric rehab & return-to-work programs

Whether recovering from surgery, managing chronic pain, or preventing injury, our goal is to help you live your best life.

This Physical Therapy Month, take a step toward wellness—your community hospital is here to support you.

10/23/2025

10/23/2025

Happy Respiratory Care Week 2025 from HMH 💙💨
This week, we celebrate our incredible Respiratory Therapists — the heroes who help our patients breathe easier every single day! 🫁✨
From managing ventilators and providing life-saving treatments to educating patients about lung health, our respiratory team plays a vital role in every area of care. 🙌
Thank you for your dedication, compassion, and expertise — you truly make a difference! 💙👏

10/31/2024

Stressed parents, sleepless nights

Parenting comes with challenges, but the amount of stress parents face might surprise you. A recent advisory from the U.S. Surgeon General titled “Parents Under Pressure” highlights the stressors that impact the mental health and well-being of parents and caregivers.

Over the past decade, parents have consistently reported higher stress levels compared to other adults, according to the advisory. In 2023, 33% of parents said they had experienced high levels of stress in the past month, compared to only 20% of other adults.

The effects of stress can be profound. Forty-one percent of parents said they feel too stressed to function most days, and almost half said their stress is overwhelming.

Stress takes a toll on parents’ quality of time with their partners, sleep and leisure time, which can, in turn, affect their children’s emotional and cognitive development.

The link between stress and sleep
Parental stress and sleep are closely connected, with each affecting the other. Research shows that poor sleep can make stress worse, and high stress can lead to more sleep problems.

A study published in PLOS ONE found that parents with sleep disorders, or whose children have sleep disorders, are significantly more stressed. In an analysis involving over 14,000 people, researchers found that those with sleep disorders experienced nearly double the stress compared to those without sleep issues.

Similarly, a small pilot study revealed that mothers’ sleep quality was a strong predictor of mood, stress and fatigue levels. Another study found that mothers with shorter, later, and more variable sleep had higher stress levels, which made falling asleep even harder.

Quality sleep is essential for managing stress. When parents get enough rest, they feel better equipped to respond to the demands of family life. Good sleep helps boost cognitive function, memory and concentration. Prioritizing sleep is a powerful way to reduce stress and improve overall mental health.

Stress and children’s sleep: A two-way street
Parents aren’t just losing sleep because of their own stress. Children’s sleep patterns play a big role, too.

For new parents, sleep deprivation is common in the first few years of a baby’s life, and the effects can be significant. When infants have sleep issues, the whole family feels the impact. A 2023 study found that parents who were unhappy with their baby’s sleep at 4–6 months were more likely to report sleep problems when their child became a toddler.

Parental stress is closely tied to how parents perceive their children’s sleep. Research shows that parents who see their child’s sleep as challenging often report higher stress levels.

Parents’ well-being directly impacts their children. When parents are stressed, it can lead to disrupted sleep routines and other poor habits in children, such as increased screen time. In fact, stress during pregnancy has been linked to sleep issues in early childhood, suggesting that the link between parental stress and children’s sleep may begin before birth.

Sleep quality in parents also influences the quality of their caregiving. Poor sleep in mothers has been associated with less positive parenting. A study of over 400 mother-toddler pairs found that sleep deficits in mothers contributed to higher stress and less positive interactions during bedtime — a critical moment in a child’s day.

These findings emphasize how important sleep is, not just for parents’ well-being, but for their ability to provide nurturing care.

Improving sleep for a healthier family
Improving sleep may be the key to reducing stress for both parents and children. Children’s sleep health is closely linked to the sleep quality of their parents. This means that when parents prioritize better sleep, it can benefit everyone.

Adopting healthy sleep habits can lead to better rest for the entire family. Simple changes can make a big difference. Keeping a consistent bedtime and establishing relaxing bedtime routines are effective ways to improve sleep quality.

When parents prioritize their well-being, whether through better sleep, exercise or stress reduction, the effects ripple throughout the household. Stress may be unavoidable, but sleep is a powerful tool to help manage it.

Resource: AASM American Academy Sleep Medicine
Medical review by Katherine Moawad, DO
Authored by: Kate Robards

04/23/2024

Type 2 diabetics have high risk for sleep apnea
The National Healthy Sleep Awareness Project advises everyone with Type 2 diabetes to be aware of their high risk for obstructive sleep apnea (OSA).

Research shows that sleep apnea afflicts 7 in 10 people with Type 2 diabetes. OSA is a chronic disease that involves repetitive pauses in breathing during sleep.

“People with Type 2 diabetes are much more likely to have obstructive sleep apnea and should discuss their risk for sleep apnea with a doctor,” said Dr. Timothy Morgenthaler. He is the president of the American Academy of Sleep Medicine and national spokesperson for the Healthy Sleep Project.

Research suggests that treating sleep apnea with CPAP therapy has extra benefits for people with diabetes. Treatment can improve nighttime glucose levels and insulin sensitivity. CPAP provides gently pressurized air through a mask that you wear during sleep. The airflow keeps your airway open and restores normal breathing.

A common warning sign for sleep apnea is snoring. Learn more about your risk for sleep apnea and pledge to “Stop the Snore” by talking to a doctor.

Resource: AAMS

04/04/2024

About Obstructive Sleep Apnea
Obstructive sleep apnea is a common sleep disorder that affects 30 million adults in the U.S. It is caused by the collapse of the airway in the back of the nose, mouth and throat during sleep. Two key risk factors for sleep apnea are excess body weight and high blood pressure. The warning signs for sleep apnea include:

Snoring
Choking or gasping during sleep
Silent breathing pauses during sleep
Fatigue or daytime sleepiness
Sleep apnea is a chronic disease that can cause poor quality sleep and affect your mood. It also raises your risk of serious medical problems. These problems can impair your quality of life, hurt your health, and increase your risk of death. Problems that can be caused by sleep apnea include:

High blood pressure
Heart disease
Stroke
Type 2 diabetes
Erectile dysfunction
Depression
The good news is that sleep apnea can be treated effectively. Treatment for sleep apnea is the ultimate defense. It can stop, and even reverse, damage caused by sleep apnea.

Talk to a doctor about your risk for sleep apnea. Encourage your bed partner to talk to a doctor about snoring. The sleep team at an accredited sleep center can draw up a winning game plan to “Defend Your Sleep” by tackling sleep apnea.

Resourse : AASM

03/26/2024

What are sleep starts?
Do you have sudden, brief jerks of your body as you fall asleep? Do these jerks mainly affect your arms and legs? Do they occur along with one or more of the following sensations?
• A feeling that you are falling
• A sensory flash
• A visual dream or hallucination
If you answered yes to these questions, then you may have sleep starts.
Sleep starts are also known as hypnic or hypnagogic jerks. They are sudden, brief, and strong contractions of the body or one or more body segments. They occur as you are falling asleep. Some people also have a sensation of falling.
Sleep starts usually consist of one strong jerk that affects much of the body. The arms and legs are most likely to be affected. A sharp cry may also occur. A sleep start does not always wake you up. This means that you may not recall a jerk that was noted by a bed partner.
At times, many jerks may occur one after another. They can be frequent, intense, and repetitive. Intense or frequent sleep starts may lead to a fear of falling asleep. This can also lead to anxiety and worry. Sleep loss may result if repeated jerks keep you awake. Anxiety caused by sleep starts can also make it hard to fall asleep. Insomnia can result if this problem continues over time.
It is possible to be injured by a sleep start. The jerk may cause you to bruise a foot against the bed or kick a bed partner.
What are risk factors of sleep starts?
Sleep starts are very common. They are a fairly universal part of the process of falling asleep. They may not seem so common because they often are not recalled.
They have been reported to occur in 60% to 70% of people. In most people, they only occur from time to time. Sleep starts affect all ages and both men and women. Adults are more likely to complain about frequent or intense jerks.
The frequency and intensity of sleep starts can be increased by the following:
• A high intake of caffeine or other stimulants
• Prior intense physical work or exercise
• Sleep deprivation
• Emotional stress
It is also important to know if there is something else that is causing your sleep problems. Instead of being sleep starts, your problems might result from the following:
• Another sleep disorder
• A medical condition
• Medication use
• A mental health disorder
• Substance abuse
How to diagnose sleep starts?
Sleep starts are very common and do not require treatment in most people. You should see a sleep doctor if the jerks, or your fear of them, are keeping you from getting enough sleep.
The doctor will need to know when the sleep starts began. The sleep doctor will also want to know what else has been going on in your life. You should complete a sleep diary for two weeks. The sleep diary will help the doctor see your sleeping patterns. This data gives the doctor clues about what is causing your problem and how to correct it.
The doctor will need to know your complete medical history. Be sure to inform her of any past or present drug and medication use. Also, tell your doctor if you have ever had any other sleep disorder.
No tests are needed to detect sleep starts in most people. Your doctor may have you do a sleep study if your jerks are severe. This study is called polysomnography. It charts your brain waves, heart rate, and breathing as you sleep. It also records how your arms and legs move. This study will help reveal if the sleep starts are related to any other sleep disorder, such as sleep apnea.
How to treat sleep starts?
Sleep starts may not need treatment. They may also decrease as you do the following:
• Get enough sleep
• Avoid caffeine and other stimulants
• Reduce stress
If they are causing sleep disruption or anxiety, the doctor may prescribe medications to help you.

Resource : American Academy of Sleep Medicine

03/05/2024

How to manage daylight saving time


Updated Feb. 22, 2024
Fall back. Spring forward. Many people have heard this saying and it helps us remember which way to set our clocks for the start and end of daylight saving time. Although it would be nice to gain an hour of sleep twice a year, that's not the case.
On March 10, we will lose an hour. Altering your sleep schedule can have a greater effect on your health than you may think, with adverse effects greatest in teenagers and those who have poor sleep habits to begin with. Learn why sleep is an element of success for children.
With daylight saving time, we lose an hour of sleep in the spring. This loss causes sleep deprivation and sleepiness in most people, and can linger for days to weeks. To minimize the effects, you can make gradual adjustments.
Recommendations: these tips to manage the transition to daylight saving time:
• Go to bed 15 minutes early, starting several days before the change, and increase by 15 minutes every couple of nights. Make an extra effort to be well-rested the week before the time change.
• If you feel sleepy the Sunday after the change to daylight saving time, take a short 15- to 20- minute nap in the early afternoon — not too close to bedtime.
• Assess how a nap affects your sleep quality. For some, napping can make nighttime sleeping more difficult. For others, however, a short nap can be revitalizing without affecting nighttime sleep. Learn how to get the most out of napping.
• Avoid sleeping in an hour longer in the morning.
In general, you should try to go to bed and wake up at the same time each day. This helps your body regulate its sleep. If possible, wake up at the same time on the weekends, which can make Monday mornings easier to bear. Read more about ways to get better sleep.
Regardless of the time of year, proper sleep is an essential part of life.
Benefits to practicing good sleep health, as well as risks for cutting sleep too short, include:
• Learning and memory
Sleep allows the brain to better process new experiences and knowledge, and improves comprehension and memory.
• Metabolism and weight
Sleep helps regulate the hormones that affect and control appetite. Studies have shown that during sleep deprivation, the normal hormonal balance is affected and appetite increases.
• Cardiovascular health
Serious sleep disorders, such as sleep apnea, have been linked to hypertension, increased stress hormone levels and irregular heartbeat. Learn more about sleep apnea signs and symptoms.
• Mood
Insufficient sleep can make people more agitated or moody the following day. Chronic sleep deprivation can contribute to long-term mood disorders, such as depression or anxiety.
• Immunity
During sleep, the immune system releases proteins called cytokines. These proteins deal with stress, fight infections and decrease inflammation in the body. Without enough sleep, these protective proteins and other important infection-fighting cells are reduced. Our body needs adequate sleep to fight infections and inflammation.
• Alertness
Lack of sleep can take a toll on perception and judgment. In the workplace, its effects can be seen in reduced efficiency and productivity, errors and accidents. It also can be deadly, such as drowsy driving fatalities.
Make sleep health a priority, and you'll start seeing the positive effects.

Reference:
Rachel Ziegler, M.D., is a physician in Sleep Medicine in Fairmont, Minnesota.

02/14/2024

What are sleep medications?
Medications can be used to reduce some sleep-related problems. Each medication targets a specific part of the brain. It is the brain that controls when your body sleeps and when it is awake. This is a complex process that also involves your heart, lungs and muscles.

A medication can provide much needed relief for someone with a sleep problem. This can promote good health and an overall sense of well-being. But many medications have side effects to consider.

The same drug can affect people in different ways. A medication that helps someone else may not work for you. Your medical provider can determine if a medication is the best treatment for your sleep problem. Never take a medication, including an over-the-counter sleep aid, without first talking with your medical provider. Some medications are used only for rare sleep disorders and the use of these medications should be overseen by a sleep doctor.

Although most patients do well with medications, it is important to be aware of potential side effects and take the medications only as prescribed. For example, Some stimulant medications can impact your heart and may need to be monitored more carefully than other medications. Some can cause a change in your mood or cause a serious skin rash.

Some medications, including sleep aids, can cause dependence when you take them for a long time. You may have withdrawal if you suddenly stop using the drug. Your body also may develop a tolerance to the medication.

Many sleeping pills must be taken just before you go to bed. Make sure you know if you should take the medication with or without food. Most sleeping pills should be taken on an empty stomach.

Women who are pregnant or nursing may be limited in the options available due to concerns about the fetus or of the medication passing to the baby via breast milk.

WARNING: Complex sleep behaviors such as sleepwalking or sleep driving can occur with some sleep aids used for insomnia. Read this consumer update from the FDA to learn about these safety risks.

How are sleep medications used to treat disorders?
Sleeping pills are the most common sleep-related medication. They may be used as part of a treatment plan for insomnia. People with insomnia have trouble falling asleep and/or staying asleep. They may also wake up too early or feel unrefreshed after sleeping.

Instead of having trouble falling asleep, some people fall asleep too easily and are sleepy when they should be awake. Stimulants can increase your alertness and concentration. They often are used by people who have hypersomnia or narcolepsy. People with narcolepsy may take another medication if they also have cataplexy (muscle weakness triggered by a strong emotion such as laughing).

People who are unable to get enough sleep may also use stimulants (such as caffeine) when they need to be alert. This is often the case in people who have shift work disorder.

Excessive daytime sleepiness is a common symptom of sleep apnea. Treatment with CPAP, an oral appliance, or surgery may treat the problem and eliminate the sleepiness. If the sleepiness is not resolved, then a stimulant may be combined with one of the other treatments.

People with a movement disorder such as restless legs syndrome or periodic limb movements may require treatment with medication. Your sleep can be severely disrupted by these disorders.

Some sleep disorders such as REM sleep behavior disorder and confusional arousals can be disturbing and dangerous. Medications may be used to treat them. Sleep-related eating disorder is another sleep disorder that responds well to medication.

Taking a melatonin supplement at a specific time and dose as recommended by your sleep doctor may help some people who have a circadian rhythm disorder. Examples include jet lag and advanced sleep-wake phase. Melatonin is a natural hormone that helps the body maintain a regular sleep-wake cycle.

The use of medications for your treatment will depend on how severe your symptoms are, your other medical conditions, your other medications, and potential side effects. Your medical provider or sleep doctor will determine what is most appropriate for you.

Additional Resources
This patient’s guide summarizes the AASM’s recommendations for using medications to treat chronic insomnia in adults. This guide will help you know what to expect when talking with your doctor. View the guide in English or Spanish.

01/30/2024

What is central sleep apnea?
Central sleep apnea (CSA) is a breathing disorder that causes your body to decrease or stop the effort of breathing during sleep. It is usually caused by an issue in the brain or heart. Certain medications (like pain medications) can cause this breathing pattern too. It is different from obstructive sleep apnea (OSA) because the problem is not caused by a blockage of the airway. Central sleep apnea is less common than obstructive sleep apnea.
The brain and heart normally interact to direct, monitor, and change the amount of air that we breathe. The problem in CSA is that the brain does not send appropriate signals to breathe. CSA syndromes in adults are divided into these five categories:
Primary CSA
This breathing pattern consists of repeated periods of time where there is no effort to breathe. As a result, there is little to no airflow. The cause is unknown.
Cheyne-Stokes breathing pattern
This breathing pattern is rhythmic with a steady increase (crescendo) of breathing effort and airflow followed by a decrease (decrescendo) and then sometimes an absence of effort and airflow. This is associated with heart failure, stroke, and possibly kidney disease.
Medical condition not Cheyne-Stokes
This is when central apnea occurs due to medical conditions without the typical pattern of Cheyne-Stokes breathing. It is caused by heart and kidney problems. It may also result from a problem in the base of the brain where breathing is controlled.
High-altitude periodic breathing
This is seen when sleeping at altitudes higher than about 15,000 feet. The breathing pattern is similar to Cheyne-Stokes breathing pattern. The difference is that there is no history of heart failure, stroke, or kidney failure. It often improves as the altitude decreases. The cycle time (the time from one breath to another) also tends to be shorter.
Due to drug or substance
This breathing pattern can vary – from a regular increasing and decreasing respiratory effort to something that is quite irregular. Sometimes there are elements of obstruction such as the breathing that is seen in OSA. Medications most associated with this central sleep apnea pattern are in the opioid category – such as prescription pain medications or illicit substances such as he**in.
What are symptoms of central sleep apnea?
Many people with CSA have the following problems:
• Disrupted sleep with frequent awakenings
• Difficulty falling asleep
• Daytime sleepiness
Other problems often seen include the following:
• Snoring
• Pauses in breathing
• Waking up short of breath
A bed partner often can tell how often you snore and if you stop breathing.
Many people with CSA are sleepy during the day. They find that they are still tired even after a nap. When you stop breathing, your body wakes up. It happens quickly so you aren’t aware of it. This disrupts your sleep. You can stop breathing hundreds of times in one night. This can make you feel very tired the next day.
The medical conditions that cause CSA can also worsen the problems with sleeping and daytime sleepiness.
What are risk factors for central sleep apnea?
Risk factors vary depending on the subtype of CSA.
Primary CSA
Not known, but it appears to be quite rare and occurs in the middle-aged or elderly. Men seem to be affected more than women. There may be a tendency for inheritance. Some neurological conditions may increase the risk. These include Multi-System Atrophy and Parkinson disease.
Cheyne-Stokes breathing pattern
Occurs mainly in men aged 60 or older. It is seen in 25% to 40% of men with chronic congestive heart failure. It is also found in 10% of men who have had a stroke. It is rarely seen in women and does not appear to be inherited.
Medical condition not Cheyne-Stokes
Occurs rarely in patients with a variety of medical conditions. These include heart or kidney problems and abnormalities of the base of the brain where breathing is regulated.
High-altitude periodic breathing
Not known, but it appears to be more common in men. This is because men are more responsive to changes in the level of oxygen and carbon dioxide in their blood. This responsiveness is thought to be partially inherited. Some people sleeping at altitudes higher than 15,000 feet (about 5,000 meters) will have this disorder. Anyone sleeping above 25,000 feet (about 7,600 meters) will be affected.
Due to drug or substance
Appears to occur in those who are taking opioids. The risk for central sleep apnea seems to increase as the dosage of opioids increases. Studies have looked at chronic opioid use (use longer than three months) but it is unclear if short-term opioid use carries the same risks. There are no other characteristics known.
How to diagnose central sleep apnea?
Sleep doctors have training and expertise in this area. The doctor will review your medical history and symptoms. In the case of high-altitude periodic breathing, the detailed history alone should be enough to detect the problem. If needed, the doctor will schedule you for a sleep study.
Most of the causes of CSA are serious conditions that should be evaluated and treated. A sleep doctor can put together a treatment plan just for you. First, she must evaluate the causes of CSA and look for other conditions that create similar problems with sleeping. These include the following:
• Another sleep disorder
• A medical condition
• Medication use
• A mental health disorder
• Substance abuse
The doctor will need to know your symptoms and how long you have had them. She will also want to know if your symptoms began at the same time as other medical problems or when you slept at a high altitude.
Get information from those who sleep with you or have seen you sleep. This includes spouses, relatives, friends, teammates, and roommates. You will also need to provide a complete medical history.
Keep a sleep diary for two weeks. Include the following information:
• What time you went to bed each night
• What time you got up in the morning
• How many times you woke up during the night
• Whether you felt rested when you woke up
• If you took naps during the day
• Whether you felt sleepy or rested throughout the day
The sleep diary will help the doctor see your sleeping patterns. This information gives the doctor clues about what is causing your problem and how to correct it.
If your doctor thinks that you have a problem with breathing during sleep, you will need to have a sleep study. This study is called polysomnography. It will chart your brain waves, heartbeat, and breathing as you sleep. It will also record how your arms and legs move. This will reveal if you have CSA. It will also show how bad the problem is.
If you have CSA, you may be asked to return for a second polysomnography. This visit will include a CPAP titration study. You will be given positive airway pressure (PAP) treatment as you sleep.
How to treat central sleep apnea?
PAP is the treatment most often used for CSA. It is delivered through a mask that you wear over the nose alone or the nose and mouth. The air gently blows into the back of the throat. This keeps the airway open so you can keep breathing as you sleep.
The amount of air pressure needed is different for each person. A CPAP study will show what level is right for you. Often a variation of PAP, called BPAP (bilevel positive airway pressure), is used.
A thorough evaluation and treatment of underlying medical conditions needs to be done. Heart failure or kidney failure needs specific treatment. Stroke may require special care such as rehabilitation and a careful assessment of your risk of having another stroke.
In the case of high-altitude periodic breathing, no specific treatment may be needed but other problems that occur at high altitudes may need to be addressed. Some of these may respond to medication. Others require avoiding high altitudes and are often reversible by descending to a lower altitude.
In the case of CSA due to drug or substance, a change of medication or discontinuation of the medication or substance may be needed.
Some patients with CSA may be treated with phrenic nerve stimulation. The implanted device stimulates the nerve that sends signals to the diaphragm to stimulate breathing.

Resource AAMS

07/20/2023

What is melatonin?
Melatonin is a hormone that is naturally produced by your body and plays an important role in sleep. It helps regulate your sleep-wake cycle by signaling to your body when the time for sleep is approaching. Melatonin supplements are widely available and can be effective for circadian rhythm disorders. A circadian rhythm disorder is when your body’s biological clock is out of sync with societal norms including with your obligations. Some examples of circadian rhythm disorders are delayed sleep-wake phase (night owl), jet lag, and shift work disorder.
When it gets dark at nighttime your body starts to produce melatonin. Melatonin starts your body clock and prepares you for sleep. Melatonin levels usually rise in the evening and remain high throughout the night. Levels drop in the morning when it is time to be awake.
What are the forms of melatonin?
Over-the-counter melatonin supplements are available in doses of 1-10 mg. Melatonin is sold as a dietary supplement and is not regulated by the FDA. So, it is possible for the content of the supplement to differ from what is listed on the product label. Before you take melatonin be sure the brand is reputable and discuss taking this and any supplement with your doctor. The American Academy of Sleep Medicine states that melatonin supplements appear to be safe. There is no evidence of serious risks related to their use, but the long-term effects are unknown.
Snacks and beverages marketed as “relaxation” or “chill out” products containing various doses of melatonin along with other ingredients also are available. These products are not regulated by the FDA and are not guaranteed to be effective.
What are benefits and side effects of melatonin?
Melatonin is most effective in treating sleep disorders related to your body clock. It can be used to shift the timing of your sleep. This is best done in conjunction with other treatment under the supervision of a sleep doctor.
Many people use melatonin to self-medicate for insomnia. There is little to no evidence that it works as a sleep aid for this purpose. It is best to see a sleep doctor who will recommend treatment for insomnia.
How can melatonin treat circadian rhythm disorders?
Your use of melatonin to help treat your circadian rhythm disorder should be overseen by a sleep doctor. The timing and dosage will vary for each person. Melatonin may be beneficial in the treatment of the following disorders:
Jet lag
Research strongly suggests that melatonin is effective in reducing the symptoms of jet lag. Doctors recommend taking melatonin before your intended bedtime, beginning before the start of your trip and continuing for a few days after your arrival. Small doses may be effective for minimizing the effects of jet lag.
Shift work
Melatonin may help improve sleep quality and duration for some night shift workers. Take melatonin after the end of your shift, prior to your intended bedtime. But don’t take melatonin before your drive home.
Delayed sleep-wake phase
If you regularly go to bed late at night and wake up late in the morning you may have delayed sleep-wake phase. This occurs when the timing of your circadian rhythms is delayed by two or more hours. Taking melatonin may help you go to sleep earlier. Typically, a small dose before you normally fall asleep may help.
Melatonin may also be helpful for other circadian rhythm sleep disorders including advanced sleep-wake phase, free-running type or irregular sleep-wake rhythm.
What is the dosage for melatonin?
Researchers aren’t certain which dose of melatonin is most effective. It has been studied at doses ranging from 0.3 mg to 10 mg. It is possible for a small dose to work better than a large dose. A dose of about 0.3 mg closely resembles the level of your body’s natural melatonin production. Larger doses cause the melatonin in your blood to peak at a much higher level.
Studies show that timing may be more important than dose. The most effective time to take melatonin is different for everyone and can vary depending on your sleep problem. In certain cases, melatonin may be even more effective when used as part of a treatment plan that also includes bright light therapy.
What are the side effects of melatonin?
No serious side effects have been linked to melatonin use. The effects of long-term use have not been studied and are not known. Melatonin may be unsafe when combined with some medications including those prescribed for mental health disorders.
Talk to your medical provider before taking melatonin. If you think you have a sleep disorder, a sleep doctor can determine what treatment is right for you.

Resource from American Academy of Sleep Medicine.