Getting a good night’s sleep is one of the best things you can do for your overall health. It improves brain performance, boosts mental health and even reduces the risk of heart disease.
But sometimes, getting the sleep you need can be a struggle. Many have turned to melatonin supplements to help them catch the ZZZs they long for. Recently, melatonin patches have surfaced as a new form of sleep aid, but consumers are unsure of their effectiveness and safety. We’re here to help you find the truth.
Keep reading to learn more about melatonin sleep patches, including what they are, how they work, risks and benefits and our expert tips for a good night's sleep.
The Role of Melatonin
Melatonin is a natural hormone produced by the pineal gland in the brain. Its role is to promote sleep and regulate a healthy circadian rhythm. Our exposure to sunlight determines the production and release of melatonin. During the day, our brains produce less melatonin to help us stay awake. Melatonin production begins and is released to help us naturally fall asleep when the sun goes down and it grows dark outside.
Melatonin supplements are common over-the-counter drugs available at most stores. Common forms include capsules, gummies, tablets, liquids and sprays. But a new form of melatonin is on the market in the form of transdermal sleep patches.
What Are Melatonin Sleep Patches?
Transdermal sleep patches are similar to nicotine patches in their function. The melatonin-infused patch is applied to the skin, preferably to an area with as little body hair as possible, and the melatonin is absorbed into the bloodstream throughout the night. It usually takes around an hour to feel the effects of the sleep patches. Because melatonin is classified as a supplement, the Food and Drug Administration (FDA) doesn't regulate it, so there’s currently no FDA-approved sleep patch.
How Do Sleep Patches Work?
Unlike traditional melatonin supplements that provide an immediate release, the transdermal patch uses a slow-release technology to help promote consistent sleep throughout the night. These patches release melatonin for several hours, helping you stay asleep longer.
Traditional melatonin supplements generally contain 5 to 10 milligrams (mg). While the amount varies depending on the brand, transdermal patches contain higher melatonin levels to support their extended-release functionality. While using melatonin as a sleep aid in the short term is OK, it’s not recommended that you use sleep patches every night. Contact your doctor for next steps if you’re having trouble falling or staying asleep.
Sleep Patch Benefits
Because this is a new melatonin supplement, little research has been done on it. But the National Library of Medicine performed a study that proved positive results in the patches' ability to help people sleep during the day, particularly shift workers. Results demonstrated that transdermal sleep patches increased rapid eye movement (REM) sleep by an average of 20 minutes a night and decreased wakefulness after sleep by 55 minutes. These results are directly tied to its extended-release technology.
A key differentiator of the sleep patches is their ability to provide higher melatonin concentrations. Whether you take melatonin in the form of a pill, gummy or liquid, significant amounts of melatonin are lost in the metabolization process. Because the sleep patches are applied directly to the skin, they skip the digestive system and enter the bloodstream directly. This greatly increases its bioavailability, or how much melatonin is successfully used by the body.
What Are the Risks and Who Should Avoid Using Them?
While melatonin consumption is generally considered safe, it does come with some risks. Potential side effects of melatonin include:
- Daytime drowsiness
- Dizziness
- Headaches
- Nausea
Melatonin isn’t for everyone — certain individuals shouldn’t take it, including:
- Anyone with a seizure disorder or depression
- Children
- Patients with autoimmune disorders
- People who have received a transplant
- Those taking other medications (check with your doctor before using melatonin)
- Those with high blood pressure
- Women who are pregnant or breastfeeding
Talk to your doctor before consuming melatonin or using sleep patches.
Our Expert-Curated Tips for a Good Night’s Sleep
We know how important sleep is to your overall health. So, if you’re experiencing poor sleep, it’s likely affecting you in more ways than one. We want to equip you with long-term sleep habits you can incorporate tonight and that will last you a lifetime. We recommend:
- Avoiding large meals before bed
- Dimming the lighting before bed
- Keeping your environment cool
- Limiting screen time
- Staying consistent with your bedtime and wake-up time
Sometimes, our bodies get out of rhythm, and that’s OK. Give yourself — and your body — some grace. Our physicians are here to help you get the sleep you deserve.
Helping You Find a Lifetime of Better Sleep
If you’re having trouble sleeping, you aren’t alone — we’re here for you. Our dedicated sleep specialists are here to provide the expertise you deserve for a lifetime of better sleep. Visit us here to learn more about our sleep care services or to schedule an appointment.
