Melatonin 101 - Read Before Using (Possible Side Effects and More)

Melatonin 101 - Read Before Using (Possible Side Effects and More)

Melatonin has become popular as a sleep aid, especially for people dealing with sleeplessness caused by irregular schedules or travel. However, understanding melatonin's uses, effects, side effects, and appropriate dosage is essential before incorporating it into your routine. This guide will outline everything you need to know about melatonin and its use.

Melatonin - What is it?

Melatonin is a hormone that your brain’s pineal gland produces in response to darkness. It regulates the sleep-wake cycle, signaling your body that it’s time to rest. When it gets dark, melatonin production rises, encouraging a state of relaxation that leads to sleep. Light exposure, especially from screens and artificial lighting, can interfere with melatonin production, making it challenging to fall asleep naturally. Melatonin supplements serve as a solution for people whose natural production is low or disrupted, helping to re-establish a regular sleep cycle.

Does it Work?

Melatonin works for many people, particularly those experiencing delayed sleep due to irregular schedules or time zone changes. Studies show that melatonin is effective for people dealing with circadian rhythm disruptions, such as those who travel frequently, do shift work, or have delayed sleep phase disorder. Unlike sleeping pills, melatonin does not force the body into sleep but rather helps regulate your internal clock. While it doesn’t work for everyone, it provides a natural alternative that helps many people restore their sleep-wake cycle.

How Does Melatonin Work?

Melatonin works by signaling to your brain and body that it’s time to wind down. In the presence of darkness, the pineal gland produces melatonin, which travels through the bloodstream and binds to receptors in the brain. This process lowers alertness and regulates other physiological processes to prepare your body for sleep. When taken as a supplement, melatonin mimics the natural rise and fall of your body’s melatonin levels, helping you feel drowsy and signaling that it’s time to rest.

Is Melatonin Natural?

Melatonin is indeed a natural hormone that the body produces in response to darkness. When external factors—such as light exposure or stress—disrupt melatonin production, supplements that mimic the natural hormone can support sleep regulation. Synthetic melatonin, commonly found in supplements, mirrors the body’s natural melatonin structure and function, allowing it to work similarly to the hormone naturally produced by the pineal gland.

Melatonin Effectiveness

Melatonin’s effectiveness varies based on its intended use. Here are common scenarios in which melatonin may prove beneficial:

  1. Jet Lag: Melatonin can reduce symptoms of jet lag by helping the body adapt to a new time zone faster.
  2. Shift Work Sleep Disorder: Night shift workers often use melatonin to reset their body clock to accommodate non-traditional hours.
  3. Delayed Sleep Phase Disorder (DSPD): Individuals with DSPD benefit from melatonin as it helps them sleep at more conventional times.
  4. Insomnia: For short-term insomnia due to environmental changes or stress, melatonin may improve sleep quality.
  5. Sleep Difficulties in Children with Autism or ADHD: Melatonin has shown effectiveness in children with conditions that affect sleep patterns.
  6. Reducing Pre-Sleep Anxiety: Melatonin can calm the mind, which aids in reducing the time it takes to fall asleep.
  7. Elderly Individuals with Lower Melatonin Production: Since melatonin production decreases with age, it can help older adults maintain healthy sleep patterns.
  8. Post-Operative Sleep: Some people find melatonin helpful for restoring sleep after surgical procedures or hospitalization.

Each of these uses depends on timing, dosage, and the individual’s sensitivity to melatonin. Though effective in many cases, melatonin does not work for everyone and should not replace medical treatment for chronic insomnia or sleep disorders. Find out more here

Should You Take Melatonin Supplements?

Melatonin supplements benefit individuals facing disrupted sleep-wake cycles. It’s especially valuable for those with delayed sleep due to factors beyond their control, like work schedules or travel. Since melatonin is non-addictive and does not induce dependency, it’s favored by people looking for a safe alternative to pharmaceutical sleep aids. It’s also beneficial for people whose natural melatonin production decreases with age, enabling them to maintain restful sleep.

Side Effects of Melatonin

Although generally considered safe, melatonin has potential side effects, particularly when taken in high doses or for extended periods:

  1. Daytime Drowsiness: Higher doses of melatonin can linger in the system, causing grogginess during the day.
  2. Headache: Some users report headaches after taking melatonin, particularly at higher doses.
  3. Dizziness: Melatonin may cause dizziness in some people, especially when taken at inappropriate times.
  4. Nausea: Melatonin can occasionally cause mild stomach discomfort, resulting in nausea.
  5. Mood Changes: In rare cases, melatonin has been linked to mood changes, irritability, and even mild depression.
  6. Sleepwalking: Although uncommon, melatonin can trigger sleepwalking or abnormal dreams in some individuals.
  7. Blood Pressure Changes: Melatonin may affect blood pressure, particularly in those already taking blood pressure medications.
  8. Hormonal Effects: Since melatonin is a hormone, it may influence other hormonal systems, potentially affecting fertility in high doses.
  9. Interactions with Other Medications: Melatonin can interact with a variety of medications (detailed below), so caution is advised.
  10. Reduced Effectiveness Over Time: Some people experience a decrease in melatonin’s effectiveness with long-term use, resulting in diminishing returns.

If you experience any side effects, it may be wise to stop taking melatonin and consult with a healthcare provider.

Melatonin Precautions - When Shouldn’t You Use it?

Certain groups should avoid or exercise caution with melatonin:

  1. Pregnant or Breastfeeding Women: Insufficient research exists on the safety of melatonin during pregnancy or breastfeeding, so it’s best avoided.
  2. People with Autoimmune Diseases: Melatonin can potentially interact with the immune system, which may not be suitable for those with autoimmune disorders.
  3. Children and Teenagers (Without Medical Advice): Since melatonin can affect hormone levels, it should only be used in children or teenagers with professional guidance.
  4. Individuals with Mood Disorders: Melatonin can influence mood, so those with conditions like depression or anxiety should approach it cautiously.
  5. Those with Epilepsy or Seizure Disorders: Melatonin may lower the seizure threshold in some people, increasing the risk of seizures.
  6. People on Certain Medications: Due to possible interactions, people taking specific medications should consult a healthcare provider before using melatonin.

For anyone with preexisting conditions, it’s critical to consult a healthcare provider to assess the potential risks.

Does Melatonin Interact with Other Supplements or Medications?

Melatonin can interact with several medications and supplements. Below are some notable examples:

  • Blood Thinners (Warfarin): Melatonin can increase bleeding risk when combined with blood thinners.
  • Blood Pressure Medications: It may counteract or amplify blood pressure medication effects.
  • Immunosuppressive Drugs: Melatonin could affect immune system behavior, interfering with immunosuppressants.
  • Antidepressants: Some antidepressants can heighten melatonin’s effects, causing excessive drowsiness.
  • Sedatives: Combining melatonin with sedatives like benzodiazepines or antihistamines can lead to intense drowsiness.
  • Contraceptives: Hormonal contraceptives can increase melatonin levels in the body.
  • Caffeine: Caffeine may reduce melatonin’s effectiveness due to its stimulating effects.
  • St. John’s Wort: This herbal supplement may increase melatonin metabolism, reducing its efficacy.

If you take any of these medications or supplements, it’s best to consult a healthcare provider before adding melatonin to your routine.

Melatonin Dosage - How Much is Too Much?

Melatonin dosage varies depending on individual needs. For adults, doses typically range from 0.5 mg to 3 mg, taken 30–60 minutes before bed. Starting with the lowest effective dose helps minimize side effects. Higher doses, such as 10 mg or more, may result in side effects like morning grogginess and vivid dreams. In general, more melatonin does not mean better results, as excessive dosages can disrupt the body’s natural hormone balance. Stick with the recommended range unless otherwise advised by a healthcare provider.

We recommend our Sleep Gummies, formulated with 2 mg of melatonin. They provide an ideal dose for those seeking gentle, effective support for restful sleep. Melatonin can be a helpful sleep aid for people experiencing sleep issues related to lifestyle, environmental, or temporary factors. Knowing when and how to use it responsibly, as well as understanding its potential effects and interactions, can make melatonin a safe and beneficial option for improving sleep quality.

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Frequently Asked Questions About Melatonin

How long does it take to work?

Melatonin typically takes about 30 minutes to an hour to start making you feel sleepy. For most, the best time to take melatonin is about 30 minutes before bedtime​. (NCCIH; Sleep Foundation)

What does melatonin do to your body?

Melatonin signals your body that it's time to sleep by interacting with receptors in the brain that help regulate your circadian rhythm. It promotes relaxation, helps lower alertness, and ultimately supports a smoother transition into sleep.​ (National Institutes of Health)

Is it OK to take melatonin each night?

While melatonin is generally safe for short-term use, experts suggest using it on an occasional basis to support sleep. Long-term, daily use should be monitored by a healthcare provider, especially if taken in higher doses​. (Mayo Clinic; NCCIH)

Is melatonin safe to take daily?

Short-term daily use is considered safe for most people, but there’s limited research on long-term daily use. Regular users should discuss this with a healthcare provider to avoid potential side effects or dependency​. (National Institutes of Health)

Who should avoid melatonin?

Pregnant or breastfeeding women, individuals with autoimmune disorders, and children without medical supervision should avoid melatonin. It’s also recommended that those on medications like blood thinners consult a healthcare provider before use.​ (NCCIH; Drugs.com)

Can melatonin cause weight gain?

There is no strong evidence linking melatonin use to weight gain. However, its sedative effects may indirectly impact lifestyle habits if it leads to less physical activity​. (Sleep Foundation)

Is 40 mg of melatonin bad?

Yes, 40 mg is considered a very high dose and is not recommended. Typical adult doses range from 0.5 mg to 3 mg, and doses over 10 mg can lead to significant side effects like daytime drowsiness, headaches, and hormonal disruptions. (​Drugs.com; ​Sleep Foundation)

Can I take melatonin for a nap?

Melatonin is generally intended to help establish a consistent sleep cycle, so it’s less effective for napping. Taking it during the day may lead to grogginess rather than a restful nap.​ (Sleep Foundation)

Can melatonin cause nightmares?

Yes, some people report vivid dreams or nightmares as a side effect of melatonin, especially at higher doses. Reducing the dosage may help alleviate these effects​. (Sleep Foundation)

Does melatonin affect testosterone levels?

Current research on melatonin’s impact on testosterone is inconclusive, though some studies suggest it may slightly decrease testosterone in high doses. (​National Institutes of Health; Sleep Foundation)

Does melatonin affect hormone levels?

Melatonin itself is a hormone, so it may interact with other hormonal systems. Some studies suggest it can influence reproductive hormones, especially in high doses or with prolonged use​. (NCCIH; Sleep Foundation)

Can I drink alcohol while taking melatonin?

Alcohol can reduce melatonin’s effectiveness and increase its sedative effects, leading to excessive drowsiness. It’s best to avoid alcohol when using melatonin​. (Drugs.com)

Can I drive or ride a bike after melatonin?

Melatonin can cause drowsiness and impair reaction times. It’s recommended to avoid driving or operating heavy machinery for at least four to five hours after taking melatonin​. (Drugs.com)