Taking melatonin to sleep? Neuroscientist Kumaar Bagrodia has a warning

Speaking at the HealthWealth Summit, neuroscientist Kumaar Bagrodia discussed the growing reliance on sleep aids, explaining why melatonin should not be treated like just another supplement.

Melatonin has become a popular addition to people's nighttime routines, with many turning to it for help with falling asleep. Often perceived as a natural sleep supplement, it is, in fact, a hormone produced by the brain. And according to neuroscientist Kumaar Bagrodia, excessive supplementation comes with its own concerns.

While speaking at the HealthWealth Summit, Bagrodia discussed the growing reliance on sleep aids, explaining why melatonin should not be treated like just another supplement and why addressing the underlying causes of sleep problems is more important than simply trying to fall asleep.

Melatonin is a hormone. Are we taking too much of it?

During the conversation, Bagrodia pointed out that melatonin is not merely a natural sleep supplement, as many people assume. It is a hormone produced by the brain.

"How many of you think melatonin is a natural supplement? It's actually a hormone. So imagine you're actually taking hormone therapy," he said.

He went on to compare the amount of melatonin the brain naturally produces with the doses commonly available in supplements. According to him, the brain needs around 0.3 to 0.5 mg, while many commercially available pills contain 5 mg or 10 mg.

“Your brain produces and needs only 0.3 to 0.5 mg of melatonin to sleep. On an average, the pills are being given for 5 mg, 10 mg. So the day you take a 5 mg pill, which is 10 to 15 times more than what your brain needs, your brain stops producing melatonin. It just stops because it's being flooded. So that's why the dependency happens because now it stopped,” he bluntly said.

Bagrodia argued that taking significantly higher doses could interfere with the body's natural melatonin production and potentially lead to reliance on supplements.

"You take it for a few days, and now you can't sleep without it," he said.

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'There is no magic pill for sleep'

Bagrodia's larger argument was that people often look for something that can simply induce sleep, without addressing what might be preventing them from sleeping in the first place.

"There is no sleeping pill, not a pill which simply can say, 'Oh, this is making me sleep'," he said.

He also spoke about herbal options such as chamomile and ashwagandha, which may be combined to support the nervous system. However, he emphasised that such combinations need to be personalised according to an individual's body and requirements.

"I wouldn't want to give a prescription here," he clarified, adding that these options should not simply be viewed as sleeping remedies.

Sleep could be a symptom, not the problem

Perhaps the most important takeaway from the conversation was Bagrodia's view that sleep difficulties need to be understood in the context of a person's overall mental and neurological well-being.

"Sleep is not a problem by itself. Sleep is a symptom of an underlying problem," he said.

Citing overthinking and anxiety as possible underlying factors, he urged people to look beyond sleep aids and understand what might be keeping their minds active when they should be winding down.

How to train your brain to sleep better

Bagrodia also shared some simple habits that could help people establish a healthier sleep routine. According to him, sleep is not just about the number of hours a person gets but also when they go to bed.

He recommended trying to sleep three to four hours after sunset, ideally around 10 to 10:30 pm. For those whose work schedules require them to stay up late, he suggested getting early morning sunlight to help regulate the body's circadian rhythm.

Physical activity is another important factor. A tired body and brain, he explained, may find it easier to fall asleep than one that has spent the entire day sitting at a desk.

He also recommended avoiding caffeine, particularly for people dealing with sleep difficulties or anxiety, and staying away from alcohol, which can interfere with sleep quality despite making people feel drowsy.

Another important step is establishing a calming bedtime routine. Bagrodia suggested dimming the lights around 15 minutes before bedtime, keeping phones away and creating a dark, cool and quiet sleeping environment.

For those who find themselves constantly thinking about the next day's tasks, he recommended writing them down before going to bed. This can help clear the mind and prevent unfinished tasks from becoming a source of nighttime overthinking.

He also shared a simple breathing technique to help calm the nervous system: inhale for five seconds and exhale for 10 seconds. Practising this for five minutes while lying down in a cool, dark room could help the body wind down.

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