For many of those who suffer from insomnia, sleeplessness causes difficulty with concentrating during waking hours, which may impact both work and family life. Still, these effects may be preferable to the side effects of many prescription sleep aids. Natural products such as melatonin and B12 may seem more appealing, though they may not be effective for everybody.
Melatonin
Melatonin is considered natural because it is made by our bodies. Melatonin is a hormone that plays a role in regulating our internal clock, which helps us sleep and wake normally. Some people produce more melatonin than others. For instance, some psychological disorders like schizophrenia lower the amount of melatonin we produce. In addition, melatonin production can be influenced by outside factors: Artificial lights and jetlag can alter the amount of melatonin in our bodies, which may throw off sleep patterns. In general, we have more melatonin in our system at night, which is when we usually need it to promote sleep. There is some evidence that taking melatonin supplements, which are produced artificially in a lab, may help restore normal sleep and wake patterns for some people.
Vitamin B12
Vitamin B12 comes from the proteins in our foods: As we digest them, we absorb the B12 and store it for future use. Vitamin B12 deficiency is not common, but it is more likely to occur in the senior population. It can also be caused by pernicious anemia, a disorder that causes difficulties with B12 absorption. While B12 deficiency may cause fatigue, it is not likely to cause sleep disturbances. However, there has been some research regarding the use of B12 for regulating sleep and wake cycles in those with circadian rhythm disorders.
Do They Work?
Medline Plus describes melatonin as "likely effective" for blind people with sleep disorders and "possibly effective" for sleep disruptions caused by jetlag. For those with insomnia, it may reduce the amount of time it takes to fall asleep, but its effect on actual sleep duration is questionable. The University of Maryland Medical Center reports that melatonin may work best for the senior population, though adults with naturally lower melatonin levels may sleep better after taking the supplement. While the evidence for melatonin as an insomnia treatment is promising, the evidence for B12 is less so. In fact, MayoClinic.com gives the research on B12 and insomnia a "D," indicating that it may or may not work. The research reviewed reported no change for those with delayed sleep onset or sleep cycle disruption.
Are They Safe?
Melatonin supplements are generally considered safe for most people, though UMMC reports that some people experience nightmares when taking it. In addition, melatonin may alter the effectiveness of some cardiac and psychiatric medications. Medline Plus reports that melatonin is safer for short-term use but should not be combined with any sedatives. In other words, do not take melatonin in addition to a sleep aid or alcohol. B12 is also generally a safe supplement, provided the user is not allergic. B12 may not help you sleep, but it is unlikely to harm you. As with any dietary supplement, always talk to your doctor before taking melatonin or vitamin B12 for insomnia.
