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If you struggle with sleeping and search up natural sleep aids, melatonin is probably one of the top searches that pop up. The widely held opinion is melatonin is a helpful sleep aid and it's generally safe for short-term use. However, it can also cause undesirable adverse effects like headache, nausea, dizziness, and drowsiness. This is because melatonin is a hormone that naturally occurs in your body, and taking too much of it could make you feel excessively groggy or drowsy the next morning. We will discuss in this blog post why this happens and what you should be aware of when taking melatonin.
Melatonin is actually a hormone that your brain produces in response to darkness in order to start your sleepiness state. It helps your body regulate your circadian rhythms (your natural sleep and wake cycles). How it works is darkness signaled through your eyes then increases your brain's natural melatonin production, which tells your body that it's time to go to sleep. In contrast, light, particularly blue light, decreases melatonin production, which signals to your body that it's time to wake up.
If you have trouble sleeping, you could have low levels of melatonin, or there may be other things that are affecting your body's melatonin production. You've probably heard this before but overexposure to bright or blue light can disrupt your body's natural melatonin production and disrupt your normal sleep patterns. Other factors, like a lack of exercise, working night shifts, or even just simply getting older can also affect your body's melatonin production process. In these cases adding a melatonin supplement to your daily night routine might help you be able to fall asleep more easily and get enough rest.
You might wonder where melatonin is produced in your body. In fact, melatonin is a hormone produced naturally by your pineal gland, a pea-sized gland located just above the middle of your brain. When it's dark, your body produces more melatonin, signaling it's time to rest which we know from research on melatonin and the mammalian pineal gland.
As daylight fades and darkness envelops your surroundings, your body's internal clock, or what is called your circadian rhythm, kicks into high gear. A tiny gland in your brain, called the pineal gland, picks up on this cue and starts producing melatonin. Melatonin production ramps up throughout the night, reaching its peak in the dark hours, and then gradually tapers off as morning approaches.
Think of melatonin as your body's natural sleep promoter. It's the hormone that signals to your body when it's time to wind down and prepare for sleep, and when it's time to wake up. It doesn't actually make you fall asleep, but it's a powerful messenger that tells your body, "Hey there, it's nighttime now, get ready for bed!" This communication between your brain and body via melatonin is effectively how melatonin can be so helpful as a sleep aid.
Many people take melatonin supplements for various reasons. Although the most common reason people take it is to alleviate primary sleep disorders, melatonin can also be helpful for people who have these conditions:
Have sleep disturbances caused by blood pressure medicines: Melatonin may reduce sleep problems in people taking beta-blocker drugs for blood pressure, according to studies on melatonin production and circadian rhythm disruption.
Are blind: Melatonin may help blind individuals fall asleep at bedtime and regulate their nightly routine, as shown in research on melatonin and blindness.
Have insomnia: Melatonin can help these individuals fall asleep faster, although it may not help them stay asleep longer, based on clinical trials examining effects of melatonin in insomniac patients. Learn more about CBT for insomnia alternatives.
Are likely to experience confusion and agitation pre- or post-surgery: Melatonin can reduce the likelihood of anxiety while preparing for surgery or coming out of anesthesia, as demonstrated in systematic reviews of melatonin's anxiolytic effects.
Have high blood pressure: Taking the prolonged-release melatonin orally before bedtime may help lower high blood pressure, according to reviews on melatonin and hypertension.
Have jet lag: Melatonin can improve daytime alertness and reduce daytime sleepiness and tiredness, as shown in Cochrane reviews on melatonin for jet lag prevention.
Melatonin has been linked to the promotion of restorative sleep, facilitating the very essential processes of replenishing energy and renewing cells. As we age, our melatonin production decreases, which can disturb sleep patterns and affect circadian rhythms. Supplementing with melatonin can then help counteract this decline, which mitigates the detrimental effects of poor sleep, such as cognitive decline and mood disorders. This brings about a beneficial impact, fostering an improved sleep quality in older adults.
Melatonin is more than just a sleep hormone. It serves as a powerful regulator of our body's internal clock, promoting optimal sleep-wake cycles, as demonstrated in research on melatonin and circadian rhythms. Its regular intake helps insomniacs re-establish a healthy sleep pattern by aligning their circadian rhythm with the natural cycle of day and night.
Melatonin isn't just about making you sleepy; it's a powerful conductor for your body's entire internal clock, or circadian rhythm. It helps keep your sleep and wake cycles running smoothly, in sync with the natural rhythm of day and night.
For people who struggle with insomnia, taking melatonin regularly can be a game-changer. It helps them get their body's internal clock back on track, essentially reminding it when it's time to be awake and when it's time to sleep. This can be a huge help in re-establishing a healthy and consistent sleep pattern.
Melatonin is really important for helping your body switch gears from being awake to falling asleep. You could say it's like a gentle nudge that tells your system, "Okay, it's nighttime now, time to wind down." This is especially helpful for people whose schedules are a bit out of sync, like those doing shift work.
By creating this "sense of night" inside you, melatonin essentially gives your body the signal that it's time for bed. This can actually help you fall asleep faster, cutting down on that frustrating time you spend tossing and turning before drifting off.
We asked Dr. Daniel Jin Blum, Sleep Expert, Clinical Psychologist, Research Assistant Professor of Psychology about whether you can overdose on melatonin. He says:
More isn't better with melatonin. In most cases, less than 1mg is sufficient to trigger a circadian shift.
What he means is even though melatonin is a hormone that your body naturally produces, taking too much of a melatonin dietary supplement can cause harmful adverse effects. Generally, it's safe to take small doses of melatonin daily for a short time, but researchers and health experts don't recommend long-term melatonin use due to concerns about the safety of melatonin use over extended periods.
While melatonin is generally safe, it's really important to stick to the recommended dose. Taking too much can lead to some unpleasant side effects, even if it's unlikely to be life-threatening. You might find yourself feeling groggy, dizzy, or nauseous, which can definitely impact your day. So, always play it safe and don't exceed the suggested amount.
If you're finding that you need a long-term solution for ongoing sleep problems, it's always best to chat with your doctor. They can help you explore other options, whether that's looking into natural sleep remedies or exploring programs like Sleep Reset that can provide more comprehensive support.
Melatonin can be very helpful and effective when you use it appropriately and in the right dosage. Regardless, if you accidentally or intentionally take too much melatonin, you could experience some of the following negative melatonin side effects.
If you experience any of these side effects, call your doctor and speak with them about alternative sleep solutions, or ask for recommendations for a more appropriate melatonin dosage and guidance on the safety of melatonin for your specific situation. Consider exploring natural sleep alternatives or sleeping pill alternatives.
Melatonin can cause daytime drowsiness, affecting your alertness and focus during the day. The number one problem with melatonin is the intense morning grogginess. If you feel that groggy, "out of it" sensation, you're not alone. Learn more about why you wake up tired.
That groggy feeling is almost always caused by two things. First, the dose is too high. Your supplement is likely so potent that it leaves you with a "hormone hangover," which is why you feel so groggy. This isn't normal tiredness; it's a deep grogginess that can ruin the start of your day.
Second, taking it too late guarantees you'll wake up groggy. You're essentially starting your sleep cycle right before your alarm is about to go off. Your body is still under the influence of a sleep hormone, and the result is that foggy, groggy state. If you want to avoid grogginess, you have to get the dose and timing right. Learn more about how to wake up refreshed.
Mild headaches can be a common side effect of melatonin use. These headaches are typically manageable and may not interfere with daily activities. However, intense migraines can also occur in some individuals, causing severe pain and potential disruptions to daily life, as noted in research on melatonin for pediatric migraine. Additionally, some people may experience headaches upon waking up after taking melatonin, which could be accompanied by feelings of agitation or confusion but tend to resolve throughout the day without causing daytime drowsiness.
Feeling lightheaded and experiencing difficulty concentrating are common adverse effects of melatonin, as documented in studies on the efficacy and safety of exogenous melatonin. These symptoms may lead to agitation and confusion, affecting your daily activities. Another potential side effect is excessive daytime drowsiness, which can impact your productivity and overall well-being. It's important to be aware of these possible outcomes before considering melatonin as a sleep aid.
Nausea after taking melatonin can be a common side effect that some individuals experience, as noted by the National Center for Complementary and Integrative Health. Along with stomach pain or cramping, it can lead to discomfort and agitation. Additionally, some people may wake up with a 'hangover' feeling in the morning, which can include confusion and daytime drowsiness.
Nightmares can disrupt your sleep and leave you feeling anxious and unsettled, as documented in studies on melatonin treatment of sleep disturbances. These vivid dreams can jolt you awake, making it difficult to fall back asleep. Insomnia, on the other hand, can prevent you from getting a good night's rest altogether.
Mood changes can be a potential side effect of melatonin, causing feelings of sadness and hopelessness, as shown in research on melatonin for insomnia and anxiety in elderly patients. It's important to be aware that this supplement may not always have the desired positive impact on your mood.
Anxiety is another possible result of taking melatonin. You may experience heightened feelings of unease or worry, potentially interfering with your daily activities and well-being. If you're wondering "can melatonin make anxiety worse," research suggests this is indeed possible for some individuals. Consider exploring sleep anxiety solutions instead.
Irritability can also arise from melatonin use, causing you to become easily agitated or impatient in various situations. It's crucial to consider how this side effect might affect your relationships and overall quality of life when deciding whether or not to take melatonin.
Sleepwalking and other parasomnias are rare but potential side effects of melatonin, as documented in clinical trials with melatonin in children. While melatonin is often used to improve sleep quality, it can sometimes lead to unusual behaviors during sleep, such as sleepwalking or night terrors. It is important to be aware of these possibilities before starting melatonin supplementation.
Allergic reactions can occur in some individuals who take melatonin, as noted by the Mayo Clinic. Symptoms may include rash, itching, swelling, or difficulty breathing. If you experience any signs of an allergic reaction after taking melatonin, it is crucial to seek medical attention immediately.
It's important to be aware of these potential side effects when considering taking melatonin as a sleep aid to help you make an informed decision about incorporating melatonin into your nighttime routine. It is also worth noting that since melatonin is considered a dietary supplement, contents are not regulated by the FDA so the exact components of your over-the-counter melatonin might vary.
Before you reach for a melatonin supplement to combat your sleep issues, it's crucial to be aware of its potential risks. The flip side of using melatonin could include potential hormonal imbalances, daytime drowsiness, and an unforeseen impact on your sleep architecture. Long-term effects of melatonin supplementation are still being studied through ongoing clinical trials.
Melatonin is undeniably a powerful sleep aid, but it can sometimes act like a double-edged sword. Understanding the potential downsides, such as its interaction with other medications or the possibility of side effects like vivid dreams and headaches, is essential for making an informed decision about its use and understanding the safety of melatonin use.
A significant correlation exists between the consumption of melatonin and the occurrence of daytime drowsiness, impacting the daily activities and overall productivity of the user, as shown in research on exogenous melatonin for sleep disorders.
Unregulated intake of melatonin could potentially disrupt the body's hormonal balance and affect circadian rhythms, as discussed in research on melatonin as an anti-aging hormone. Overuse of this sleep aid can, in some cases, interfere with the normal functioning of other hormones.
While generally lauded for its sleep-inducing capabilities, melatonin can potentially disrupt sleep architecture, as noted in foundational research on melatonin in humans. By altering the balance and duration of sleep stages, particularly REM sleep, it may inadvertently impair one's sleep quality over time.
All stages of sleep are necessary for bodily rest and mental rejuvenation. An overreliance on melatonin can fragment the natural sleep structure, interrupting the key balance between deep and light sleep.
Consequently, long-term use of melatonin needs to be carefully managed. It may not only mask underlying sleep disorders, but its disturbance of sleep architecture may also lead to unsatisfactory sleep, reducing its effectiveness as a sleep aid. This is why many healthcare providers emphasize the importance of good sleep hygiene practices alongside or instead of melatonin supplementation.
If you're combining melatonin with other drugs, it's vital to understand the possible risks. Interaction can lead to adverse effects, altering the intended function of both melatonin and the corresponding medication. Consulting a healthcare provider before making this combination is crucial for ensuring the safety of melatonin use.
Melatonin, when mixed with certain medications, could result in a dangerous cocktail. It can amplify the effects of sedative drugs, resulting in excessive sleepiness or drowsiness. Drugs for seizure disorders and blood thinner medications are other examples where interaction with melatonin may pose significant threat, as documented in research on melatonin use in pregnancy.
However, melatonin and certain medications can safely coexist. These are usually prescriptions that don't impact sleep regulation or hormones, but every case is unique. An in-depth discussion with a healthcare professional is necessary to determine what's safe.
In general, the simultaneous usage of melatonin and other drugs should be approached cautiously. Assessment and guidance from a healthcare professional can avert potential risks, ensuring that your quest for better sleep doesn't compromise overall health.
Most doctors recommend taking anywhere from 1 to 3 milligrams of melatonin per dose. Melatonin manufacturers generally provide melatonin dosage and usage instructions on the back of the label, which can help you determine how much you should take before bed.
In the United States, melatonin is sold as a dietary supplement, not a medication, so it's not as closely regulated by the Food and Drug Administration. Although it's easy and convenient to buy at your local pharmacy, grocery store, or online, you should be cautious about the brand of melatonin you buy and do your homework first. Some less reputable brands may list the dosage incorrectly on the label, while others may contain ingredients you don't want to consume. When in doubt, your doctor should be able to provide trustworthy recommendations for high-quality melatonin brands and guidance on the safety of melatonin.
Melatonin can also affect people differently, so it may take some time to determine the dose of melatonin that works best for you and has the fewest side effects. If you're unsure of how much you should take, it's always best to talk with your primary physician or consult with an experienced sleep doctor who can help you use melatonin safely and avoid overdose.
Dr. Areti Vassilopoulos, Sleep Expert, Pediatric Health Psychologist, Assistant Professor of Child Psychology says this about melatonin for different age groups:
Children and older adults should be especially cautious, as dosage needs differ across age groups.
What she means is contrary to popular belief, melatonin, despite its advantages, is not suitable for everyone. Particularly, children, adolescents, and women who are either pregnant or nursing, should abstain from its use. This precaution arises from possible detrimental impacts on developing bodies and unborn babies. Therefore, understanding the ideal demographics for melatonin consumption is crucial to avoid potential mishaps, especially considering the long-term effects of melatonin use in these populations.
While melatonin may seem like a coveted sleep aid for restless young insomniacs, its use for children and adolescents is not without risk. The use of melatonin in children requires careful consideration, as hormonal fluctuations inherent in these years could potentially be disrupted by melatonin supplement use, as documented in systematic reviews on melatonin and sleep in children.
Furthermore, research on melatonin's overall long-term effects on young individuals is still under scrutiny through ongoing clinical trials. Besides, some adolescents reported experiencing vivid dreams or nightmares—a potential side effect that might intensify sleep difficulties rather than alleviating them. For sleep issues in children, it's best to consult a pediatrician or a sleep specialist who can recommend age-appropriate strategies and rule out underlying medical conditions, often starting with improved sleep hygiene and behavioral therapy. You can learn more about natural ways to improve sleep that may be more suitable for younger individuals.
Melatonin use during pregnancy raises questions as its impact on fetal development isn't entirely known. Safety remains a chief concern due to the hormonal influence melatonin has, which may disrupt the mother-child hormonal synchrony, as discussed in research on melatonin and pregnancy.
While some studies propose beneficial effects of melatonin for gestational complications, the data is inconclusive. Hence, pregnant women suggested to refrain from self-medication with melatonin without a healthcare provider's guidance.
Navigating the safety of melatonin for nursing mothers gets complicated as the hormone naturally exists in breast milk. However, extra supplementation might impact variables involved in breastfeeding, as noted in comprehensive medication guides for mothers.
In conclusion, despite melatonin's beneficial sleep effects, it's necessary for expecting and nursing women to consult healthcare professionals before using this hormone. Validated research ensuring its safety in these conditions is still awaited.
If you're not comfortable taking melatonin or it makes you groggy the next day, you'll be happy to know there are several natural and effective alternatives for treatment of sleep disorders. The following are some of the best natural alternatives to melatonin you may want to try, often combined with improved sleep hygiene practices.
Herbal teas: Not only are herbal teas delicious, but they're also an excellent way to relax and unwind before bed. Certain blends that contain chamomile, lavender, and valerian root are especially helpful sleep aids. You can also easily combine herbal teas with your typical bedtime routine. Whether you like to settle down with a good book or you prefer to snuggle with your pup for a while, you can easily enjoy a cup of herbal tea too.
L-theanine supplements: Theanine is a natural sedative that's found in several different types of tea. It has a calming effect, and health professionals often recommend it to combat stress and insomnia. It also has no known side effects, which is great news if you've had bad luck with melatonin side effects in the past, as shown in studies on L-theanine's stress-reducing effects. Learn more about L-theanine vs melatonin to determine which might work better for you.
Ginkgo biloba: Ginkgo biloba is a tree that's native to China, and it has been used as a remedy for many different health issues, including circulatory problems and respiratory conditions. Studies show that consuming this herb about 30 to 60 minutes before you head to bed may reduce stress, help you feel more relaxed, and promote better sleep, as detailed in reviews of plant-based medicines for insomnia.
Glycine supplements: Glycine is an amino acid that's naturally found in your body. It makes you feel relaxed and helps you fall asleep without leaving you feeling groggy in the morning. Researchers have also found glycine is particularly helpful for people who tend to wake up frequently in the middle of the night, as it promotes more restful and better-quality sleep, as demonstrated in studies on glycine and sleep quality.
Magnesium supplements: Magnesium is a natural muscle relaxer that also blocks cortisol production in the brain, reducing feelings of anxiety and stress. As a result, it may help you calm down, fall asleep, and get a better night's rest, as shown in clinical trials on magnesium supplementation for insomnia. For a detailed comparison, check out our guide on magnesium vs melatonin to see which supplement might be more effective for your needs.
Essential oils: Essential oils are derived from plants and have been used to treat medical conditions for centuries. Introducing essential oil aromatherapy to your bedtime routine may help you get some shut-eye. Not only do essential oils smell great, but studies have determined that some essential oils also have positive effects on sleep quality and overall mental health, as documented in systematic reviews on lavender and sleep quality.
Research indicates that some of the best essential oils for better sleep are:
If you're not comfortable taking any supplements or teas as sleep aids, you may want to invest in a high-quality sleep mask. When worn over your eyes at night, these can block out light and help boost your body's natural melatonin production. You can also pop in your earbuds to block out any distracting noises and create an ideal bedroom environment that's conducive to sleep and supports healthy circadian rhythms.
Like all sleep aids, even natural alternatives to melatonin can have some side effects and risks. Additionally, dietary supplements and herbal products don't require FDA approval, so you'll need to do a great deal of research before you purchase any products. Unfortunately, some products may not provide accurate dosage information, which could lead to harmful side effects.
As always, be sure to consult with your doctor before trying any of the above-mentioned natural sleep aids. They can help you understand the benefits, side effects, and risks of using natural sleep aids like these, and may also recommend behavioral therapy or other treatment approaches for sleep disorders.
Fortunately, melatonin isn't the only treatment option for primary sleep disorders. Sleep Reset is a science-backed program that combines expert individualized sleep coaching and proven and effective sleep methods to help you overcome whatever sleep problems you may be facing.
Unlike sedative supplements like melatonin, which can lead to grogginess, dependency, and potential long-term effects, Sleep Reset offers a natural, no-pills solution. Our program focuses on addressing the root causes of your sleep issues rather than simply masking symptoms. We utilize principles of Cognitive Behavioral Therapy for Insomnia (CBT-I), which is recognized as a highly effective, long-term solution for various sleep disorders and is often preferred over long-term melatonin use.
Whether you always feel tired, you have trouble falling asleep, or you suffer from restless legs syndrome, Sleep Reset offers a natural, no-pills solution with a customized treatment plan designed for your lifestyle and sleep preferences. All you have to do is tell us about your sleep issues, and one of our sleep coaches will partner with you to create a uniquely tailored program that will help you sleep and feel better. Our program empowers you with tools to manage your sleep for the long haul, promoting sustainable healthy sleep habits and proper sleep hygiene without reliance on external substances. Learn more about what a sleep coach can do to transform your sleep quality.
Before you start taking melatonin supplements for primary sleep disorders, you should talk with a sleep doctor about its potential melatonin side effects and explore other treatment options. Proper sleep hygiene and behavioral therapy are often recommended as first-line approaches. That way, you can find a solution for your sleep issues that doesn't leave you struggling with other problems like grogginess or excessive sleepiness. No more tossing and turning throughout the night. Get started with Sleep Reset by taking our thorough, expert-designed sleep quiz today! Want help fixing your sleep for good? Try Sleep Reset which is covered by insurance!
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Taking melatonin every night is generally not recommended for long-term use. While melatonin is safe for short-term use, long-term melatonin use may lead to dependency, hormonal imbalances, and disrupted natural melatonin production. Most healthcare providers suggest using melatonin for no more than a few weeks at a time. If you find yourself needing melatonin nightly for extended periods, it's important to consult with a healthcare professional to address underlying sleep issues and explore alternative treatments like behavioral therapy or improved sleep hygiene. For more information about daily melatonin use, check out our detailed guide on whether you can take melatonin every night.
Yes, melatonin can potentially make anxiety worse in some individuals. While melatonin is generally calming for most people, some may experience heightened anxiety, mood changes, or irritability as side effects. The effects of melatonin use can vary significantly between individuals, and factors like dosage, timing, and individual sensitivity can influence whether melatonin helps or worsens anxiety. If you notice increased anxiety after taking melatonin, it's best to discontinue use and consult with a healthcare provider about alternative sleep aids or anxiety management strategies.
The long-term effects of melatonin use are still being studied through ongoing clinical trials, but potential concerns include hormonal imbalances, disrupted natural melatonin production, and altered sleep architecture. Long-term melatonin use may interfere with your body's natural ability to produce melatonin, potentially leading to dependency. There are also concerns about impacts on reproductive hormones, insulin sensitivity, and cortisol levels. Additionally, prolonged use may mask underlying sleep disorders that require different treatment approaches. This is why most healthcare providers recommend focusing on sleep hygiene and behavioral therapy for long-term sleep management rather than relying on melatonin supplements indefinitely.
The appropriate melatonin dosage varies by individual, but most healthcare providers recommend starting with 1-3 milligrams taken 30 minutes to 2 hours before bedtime. It's best to start with the lowest effective dose of melatonin and gradually increase if needed. Some people may need as little as 0.5 mg, while others may require up to 5 mg, though higher doses don't necessarily mean better results and may increase the risk of side effects. Since melatonin is sold as a dietary supplement in the United States, dosages can vary between brands, so it's important to read labels carefully and consult with a healthcare provider to determine the safest and most effective dose for your specific needs.
Yes, there are several potential downsides to long-term melatonin use. Extended use may lead to decreased natural melatonin production, making it harder for your body to fall asleep without supplementation. Long-term use can also disrupt your natural circadian rhythms and sleep architecture, potentially leading to dependency. Other concerns include hormonal imbalances, reduced effectiveness over time, and the masking of underlying sleep disorders that may require different treatment approaches. The safety of melatonin use over extended periods hasn't been fully established through long-term clinical trials, which is why most healthcare providers recommend focusing on sleep hygiene, behavioral therapy, and addressing root causes of sleep problems rather than relying on melatonin supplements indefinitely.
Most experts recommend taking melatonin 30 minutes to 2 hours before your desired bedtime. The timing can vary depending on the type of melatonin supplement you're using - immediate-release formulations are typically taken 30-60 minutes before bed, while prolonged-release melatonin may be taken 1-2 hours before sleep. Taking melatonin too close to bedtime may not give it enough time to take effect, while taking it too early might cause you to feel drowsy before you're ready to sleep. The optimal timing also depends on your individual response to melatonin and your natural circadian rhythms. It's best to maintain consistency with timing to help regulate your sleep-wake cycle and consult with a healthcare provider to determine the best schedule for your specific situation.
Take our Sleep Calculator and Chronotype Quiz to learn more about your sleep personality! If you're struggling with jet lag, try our Jet Lag Plan!
Dr. Areti Vassilopoulos
Dr. Vassilopoulos is the Clinical Content Lead for Sleep Reset and Assistant Professor at Yale School of Medicine. She has co-authored peer-reviewed research articles, provides expert consultation to national nonprofit organizations, and chairs clinical committees in pediatric health psychology for the American Psychological Association. She lives in New England with her partner and takes full advantage of the beautiful hiking trails.
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