🫖Why melatonin isn’t the solution for insomnia
Hello, This is Spill the Health, the letter that scans the podcast world for all the health advice you might have missed. In today’s edition:
​ What you really need to fight insomniaWHAT WE LEARNED FROM PETER
Do you still think melatonin is the supplement for insomnia? Don't take it personally, you are not alone. It turns out that melatonin isn't the sleep cure-all many believe it to be. And in this week's Drive, Peter Attia explained why before sharing more sustainable solutions for insomnia. This episode had a lot of "be a perfect human, regular sleep time, no alcohol, no heavy squats 40 minutes before bed" kind of advice. But it also had useful answers to questions you might have: Q
Is melatonin an effective long-term solution for insomnia?
A
Not really. It does signal to our body when to sleep, but doesn't help maintain it. Ask around; you probably have a few friends who find melatonin disruptive for their natural sleep patterns.
Q
How can I manage my anxiety to improve sleep?
A
I know it sounds weird, but scheduling a "worry time" during the day allows you to accept stress and anxiety while limiting their impact on your sleep.
For us anxious creatures, worry is constantly in the back of our heads, but dedicating a portion of our schedule to it can help us reduce its impact. Q
Can I still exercise in the evening if it affects my sleep?
A
You mean the caffeine-fuelled workout where you squatted heavy for 5 sets? Light activities (yoga, pilates) should be fine, while intense workouts close to bedtime can mess up your sleep.
​ Unknown Facts About Oral HealthWHAT WE LEARNED FROM HUBS
This week, Huberman and Dr. Staci Whitman taught me I didn't know much about oral health. I might have to change my toothpaste (and keep it in my mouth longer?). Here's what I've learned from their conversation: ✦
THE FUNDAMENTALS
• Ultra-processed foods don't help oral health (unless cavities and gum diseases sound good to you).
• Nose breathing > mouth breathing (less acidity, no dry mouth)
• Links to cardiovascular disease and cognitive decline highlight the oral microbiome's importance beyond dental health.
★
WHAT I DIDN'T KNOW
• Fluoride can reduce cavities, but it can also disrupt the oral microbiome and cause teeth discoloration and weakening. Not what you want from your brushing sessions.
• Don't rinse vigorously after brushing; like sunscreen, toothpaste needs time to work. Spit is okay, but avoid washing away the beneficial ingredients with water.
🔗
• If you are concerned about the effects of fluoride toothpaste, swap it for hydroxyapatite. It needs better marketing, I know, but it directly provides the same mineral that teeth are made of and it doesn't carry the same concerns about fluorosis.
​ Tart cherry extract does what?WHAT WE LEARNED FROM ANDY
Listen, if you've followed Attia, Huberman, or Matt Walker before, this won't blow your mind. In this week's Perform episode, Dr. Allison Brager and Andy Galpin revisited sleep's greatest hits: ✓
Stick to a consistent sleep schedule
✓
Cut caffeine before bedtime
✓
Keep your bedroom dark and quiet
✓
Use caffeine or sunlight to jumpstart your morning
But here's where scanning multiple podcasts pays off – connecting dots between experts. Remember Attia's skepticism about melatonin? Dr. Brager doubled down on it. Not only is melatonin limited for treating insomnia, but regular use might actually disrupt your sleep patterns and even lose effectiveness for helping you fall asleep. For natural sleep aids before bed, try: • Warm milk
• Kiwis
• Tart cherry extract (my personal favorite)
PERSONAL DEEP DIVE
Speaking of tart cherry extract – I went full health-nerd researching this after the episode. Studies show it genuinely helps with exercise recovery and inflammation, but there's a catch: its beneficial compounds significantly degrade during digestion. So while the science is promising, the real-world benefits might be more modest than supplement companies suggest. Still worth trying, but with realistic expectations. Here more details on benefits and limitations 🔗 ​ That's all for this week. If you would like to hear from more health experts, let me know who by replying to this email. Talk soon, Matt |
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