Is It Safe To Take Melatonin Every Night? See Answer

According to a National Sleep Foundation study, more than 50% of adults have trouble falling or staying asleep at least a few times per week.

It makes sense that some of us are turning to melatonin supplements and other sleep aids at night.

Is it safe to take melatonin every night? In the short term, melatonin is safe, but its long-term safety is still up for debate. Melatonin may aid in sleep.

For more specific information, keep reading.

Is It Safe To Take Melatonin Every Night Bad?

No matter if it actually improves sleep or not, Dr. Long-term melatonin use is not advised by Ramkissoon.

“Namely, because if you think you need to take melatonin every night to get to sleep, we need to understand why that’s the case,” explains Dr. Ramkissoon.

Is a bad habit in one’s lifestyle to blame for it, or is there a deeper problem that needs to be resolved?

“Dr. Oz advises against using melatonin as a long-term sleep remedy. “If you frequently experience insomnia, we need to identify the cause and develop a workable remedy,” Ramkissoon continues.”

Furthermore, long-term safety of melatonin use hasn’t been proven through reliable research.

And while it does seem to be safe for the majority of people to use melatonin on occasion for a brief period of time, such as to treat jet lag or get used to shift work, it isn’t true for everyone.

In case of pregnancy or nursing, avoid taking melatonin. Additionally, be aware that these supplements may not be safe to take if you have certain medical conditions and that they may interact with other medications, such as some blood thinners.

“Before using a new supplement, it’s crucial to talk to your doctor, says Dr. Ramkissoon.

What Is Melatonin?

“Your body naturally produces the hormone melatonin to encourage sleepiness, which aids in coordinating the transition from being awake to asleep, according to Dr. “As a part of your sleep-wake cycle, its release is timed by the arrival of darkness, so a few hours before bedtime,” wrote Ramkissoon.”

Melatonin levels begin to rise in the evening as natural light decreases, preparing your body for sleep. When you finally become awake, these levels have finally peaked in the middle of the night and are gradually declining through the early morning hours.

The store-bought melatonin supplements, on the other hand, are derived synthetically and are marketed as a way to fall asleep more quickly and stay asleep longer. Theoretically, supplementing the melatonin your body already produces with additional amounts could promote restful sleep.

However, Dr. Ramkissoon asserts that treating insomnia may require more than just raising your melatonin levels.

Does Melatonin Work?

Whether melatonin supplements improve sleep and have been the subject of numerous studies… the results are mixed.

“There is insufficient evidence to support the use of supplemental melatonin as a clinically significant method to enhance sleep, according to Dr. Ramkissoon: “There isn’t any proof, for example, that it helps people maintain their sleep or can stop them from becoming insomniac.”

Even so, the impact of melatonin on falling asleep may be relatively minimal.

A 2020 systematic review of 12 studies evaluating melatonin discovered modest improvements in sleep onset and possibly total sleep time, though this was only observed in a few studies.

“Together, these findings are consistent with what we already know about melatonin’s function, whether it is produced naturally or artificially, claims Dr. It doesn’t make you fall asleep, says Ramkissoon. Sleepiness is encouraged. This distinction is crucial because it explains why melatonin supplements only have modest effects on sleep.”

Several of our routine behaviors can counteract the effects of melatonin, including:

• Screen time before bed
• Keeping an irregular sleep schedule
• Drinking caffeine or napping in the afternoon
• Eating a meal or drinking alcohol just before bedtime

To put it another way, melatonin supplements may aid in promoting sleep, but they do not maintain it. Additionally, it is ineffective in combating behaviors like spending an hour staring at your phone right before bed that frequently result in poor sleep. See more about Why Does Melatonin Give Me Nightmares?

What To Know About Dosage And When To Take It

Bhopal advises taking no more than 0.5 to 1 milligrams of melatonin at a time to treat a temporary sleep disturbance. “Less is more when it comes to melatonin, I advise my clients, she says, as taking higher doses can increase the possibility of unpleasant side effects like grogginess upon waking.

The Anti-Aging & Longevity Center of Philadelphia’s founder and medical director, Seema Bonney, M.D., points out that melatonin typically lasts in the body for four to eight hours and that, depending on the formulation, it can take 30 minutes to two hours to “kick in.” As a result, the majority of people will want to take it in the hour before bed in order to help them get to sleep when they want to.

Bhopal emphasizes the significance of purchasing melatonin from a reputable brand in addition to adhering to lower doses. Most melatonin supplements are synthetic and can be produced to a range of quality standards. She cites a study that examined melatonin supplements and discovered that their actual melatonin content could range from 83% less to 478% more than what was claimed on the label. Additionally, some of them tested positive for unlisted components like the controlled substance serotonin, a neurotransmitter chemical.)

What’s A Safe Dosage?

Melatonin is not a drug subject to Food and Drug Administration (FDA) regulation. As a result, little is known about the ideal, secure dosage of melatonin.

In fact, the doses of melatonin supplements that have been used in various scientific studies vary widely, from 0.1 to 10 milligrams (mg)Trusted Source. One 2017 review defines a typical dose of melatonin to be between 1 and 5 mgTrusted Source.

Melatonin is frequently taken up to 2 hours before bedtime because it typically takes 1 to 2 hours to start working.

It might be wise to start with a lower dose if you want to try melatonin for the first time. Your doctor can suggest a safe starting dose for you.

Melatonin For Children

Similar to melatonin for adults, little is known about the ideal, secure dosage for children. The dosage may also change based on the age of a child. One 2016 reviewTrusted Source suggests the following age-based dosages 30 to 60 minutes before bedtime:

• 1 mg for infants
• 2.5 to 3 mg for older children
• 5 mg for adolescents

You should consult your child’s pediatrician before giving him or her melatonin because there aren’t any specific dosage recommendations for this age group.

Melatonin For Older Adults

Age causes a decrease in melatonin production in the body. Because of this, melatonin supplements may be beneficial for elderly people who have trouble falling asleep.

The ideal melatonin dosage for elderly people is still under study. 1 to 2 mg of immediate-release melatonin should be taken one hour prior to bedtime, according to a 2016 review of sleep aids for older adults.

What To Know About Dietary Supplements And Safety

Melatonin is regulated less strictly than a typical drug because it is categorized by the FDA as a dietary supplement. Before they are marketed, dietary supplements’ label claims and product safety are not subject to FDA approval.

A 2017 studyTrusted Source of 31 different melatonin supplements found that the actual melatonin content of 71 percent of the products didn’t match the claim on the label. Serotonin, which can be dangerous even in small doses, was present in 26% of the products.

Look for “USP verified” products when purchasing melatonin supplements.” An independent organization called the United States Pharmacopeia (USP) works to guarantee the correct quality and dosage of dietary supplements.

Better Alternatives To Melatonin

There are a few ways to support your body’s natural production of melatonin if you need assistance getting deep, restorative sleep each night. Start by seeking out sunlight (or a sun lamp) during the day and keeping your surroundings dark at night.

This calls for avoiding bright lights and screens too close to bedtime and wearing blue-light-blocking glasses if you must browse your phone or check your email. “In light of the fact that your body is covered in photoreceptors, Bonney advises limiting nighttime light exposure as much as possible. (This tutorial shows you how to set up the ideal dark sleeping environment.) The regularity of your wake-up and sleep times will also aid in controlling your body’s melatonin production.

There are a variety of supplements that can improve sleep and won’t mess with your hormones. And in contrast to the neurohormone melatonin, which only facilitates sleep onset, these can actually improve the quality of your sleep, allowing you to awaken feeling more rested and ready to face the day.*

The most effective melatonin-free sleep aids will contain the following components, which have been scientifically proven to help improve overall sleep quality:

• Magnesium bisglycinate
• L-theanine
• 5-HTP
• GABA
• Valerian
• Hops
• Lemon balm
• Tart cherry
• Lavender
• Jujube

Bhopal advises speaking to your doctor or a sleep specialist “to see if there might be something else going on that needs to be addressed” if you’ve improved your sleep routine, avoided using electronics before bed, discovered a new sleep supplement, and are still having trouble falling asleep.”

Why Do I Need A Supplement If Melatonin Is Found In Nature?

Working the night shift, using light-emitting electronics close to bedtime (ahem, scrolling before bed), and jet lag are just a few examples of things that can throw off your melatonin levels.

In addition, we are aware that age causes a natural decline in melatonin production. Melatonin supplements may therefore be helpful for elderly people who have trouble falling asleep.

Additionally, studies have shown that melatonin can reduce pre-operative anxiety without having the negative side effects of other sedatives.

Melatonin is frequently used to promote fertility, as was already mentioned. When women want to enhance the quality of their eggs or use IVF, it is frequently used. Shift workers’ menstrual cycles can be disturbed, as is demonstrated in the literature and in clinical settings.

Additionally, endometriosis patients have shown benefit from melatonin supplementation. Melatonin has been shown to help endometriosis sufferers with their pelvic pain in one randomized, double-blind, placebo-controlled trial.

Children with autism and attention deficit hyperactivity disorder (ADHD) have also undergone trials because these disorders can interfere with sleep. Melatonin was found to be more effective than a placebo in a 2019 review of 18 studies, improving both the time it took to fall asleep and the amount of sleep that was received. Currently, there is insufficient data on the long-term use of melatonin in children to determine whether the advantages outweigh any possible risks. Before giving children melatonin supplements, it’s best to consult a doctor.

What Sleeping Techniques Can You Use Without Melatonin?

If you’re having trouble falling asleep, it’s simple to swallow a melatonin supplement and call it a day (literally), but it’s also simple and free to use sleep expert-recommended techniques. The first action is simple: Accept the fact that nobody sleeps perfectly, advises Dr. Watson: “Everyone experiences a difficult night of sleep occasionally; this is not abnormal, so they shouldn’t view it as such,” he says. “It’s just a characteristic of being human. Some individuals may find that setting expectations helps them to relax and fall asleep.”

And if you wake up in the middle of the night, avoid looking at the time, advises Dr. If you do peek, you might immediately begin worrying about the work you have to do tomorrow and other things, which, according to Watson, won’t help you return to your dreams. He advises moving to a different part of your home, keeping the lights low, and doing something that would make you drowsy, like listening to soothing music or reading a dull book, if you wake up feeling like you’ve been wide awake for a while. Go back to bed when you start to feel sleepy, he advises.

The key to minimizing these sleepless nights is to practice good sleep hygiene. “People just need to understand that our circadian rhythms govern us as creatures,” says Dr. According to Watson, we should be awake during the day and going to bed and sleeping when it is dark outside. It’s intended to be predictable, he says. He suggests that you go to bed at roughly the same time every night, get out of bed at approximately the same time every morning, and maintain a fairly regular schedule for the rest of the day. Your circadian rhythm will become more regular as a result, and your body will begin to anticipate sleep by a specific time, making it easier for you to drift off to sleep, he claims.

After trying all these methods for days on end, if you’re still having trouble sleeping, speak with your doctor to look into any possible underlying health issues. Don’t just start taking melatonin every night, advises Dr. Watson, if you occasionally wake up in the middle of the night tossing and turning, taking melatonin to fall asleep is probably safe. However, keep in mind that this is just a temporary fix, and while it may help you now, it won’t prevent you from having restless nights in the future. “If someone wants to get the most out of their sleep, they should pay attention to the rhythmicity of life. It requires some planning, prioritization, and forethought to lead a healthy sleep life, advises Dr. Watson.

What To Look For In A Melatonin Supplement

The effectiveness of a higher dose is not always greater. As a result, it is best to start low until you determine the dosage that works for you.

Melatonin Dose

The usual dosage is 1 to 5 mg taken 1 to 2 hours before bed.

You want a melatonin supplement that has just the right amount of the hormone to be effective, but not too much that you get a “melatonin hangover” the next day. Obtain advice from your physician. I typically advise my patients to take 3 mg, and I closely monitor each patient’s response to that dosage.

For some people, getting the best sleep involves taking a supplement that contains both melatonin, which can help you fall asleep, and ingredients like GABA, which can help you stay asleep.

Ingredient Quality

There are various kinds of melatonin supplements. Melatonin is currently governed as a dietary supplement in the United States by the Food and Drug Administration (FDA). But because they are not meant to treat or prevent disease like pharmaceuticals, items you can buy over the counter are not subject to the same level of regulation as those you can buy with a prescription.

A study published in the Journal of Clinical Sleep Medicine found that the majority of over-the-counter supplements did not contain the amount of melatonin that the label indicated. It also discovered that serotonin was present in over 25% of all supplements.

The happy hormone is referred to as serotonin. Even though it might seem like a good idea to get an extra boost of happiness, serotonin can be dangerous when taken unknowingly, especially for those who are already taking medications that affect serotonin levels, like some antidepressants.

Besides, you want the products you buy to be what they say they are, period.

What Are The Safest Melatonin Supplements?

The most secure way to take melatonin supplements is under the supervision of a medical expert who has specialized knowledge in the subject of supplements and their safety.

Use only professional-grade supplements marked with the Good Manufacturing Practices (GMP) seal to ensure that you are getting what is stated on the label. Here is a blend of ingredients for sleep that includes melatonin and other components that support restful sleep.See more about Melatonin And Alcohol

Is Melatonin Safe If I Take A High-quality Supplement?

Taking a melatonin supplement may have some mild side effects in the short term, but it is generally considered to be safe for most people. It is best to avoid taking melatonin for an extended period of time unless your healthcare provider specifically advises you to do so because research on this topic is lacking.

Short Term

Short-term use is typically regarded as safe if you’ve discovered a high-quality supplement through a reliable healthcare provider.

However, taking melatonin can have negative effects for some people. You are less likely to experience these potential side effects if you begin with a low dose.

Side Effects

The most typical negative effects of melatonin are as follows:

• Daytime sleepiness
• Dizziness
• Headaches
• Nausea

Less frequent negative effects may include:

• Agitation
• Mood swings
• Fatigue or drowsiness
• Skin irritation
• Nightmares
• Palpitations

After a few days, the side effects usually go away on their own or disappear when you stop taking the supplement. You must inform your healthcare provider about any side effects.

Long Term

Our circadian rhythm is affected by melatonin. But it can also affect the body’s other rhythms and cycles, such as the female menstrual cycle and the cycle of reproductive hormones. The effect of melatonin on female reproductive cycles is currently being studied.

The effects of melatonin supplementation over the long term on the body and hormonal system have not been sufficiently studied. So it’s best to steer clear of prolonged use in adolescents and children.

For Some People, Melatonin Is Not A Safe Supplement

There are two situations where it is unquestionably best to wait until you have your doctor’s approval, even though it is always advisable to consult with them before starting a supplement, especially if you’re taking medication.

Pregnancy Or Breastfeeding

Avoid taking melatonin until you’ve spoken with a healthcare professional if you are expecting, nursing, or pumping milk for your child. Melatonin can cross into breastmilk, whether it is produced naturally by your body or taken as a supplement. Supplementing during pregnancy and breastfeeding hasn’t been proven to be unsafe, but it hasn’t been proven to be safe either. So it’s best to stay away from it until more research is available.

Liver Or Kidney Conditions

Melatonin should not be taken if you have any liver or kidney issues unless your doctor has given the all-clear after consultation. The liver breaks down melatonin, which is then eliminated from the body through the kidneys. Consequently, your body may struggle to degrade and eliminate melatonin from your body if you have a history of illnesses that affect either of these organs.

Does Taking Melatonin Supplements Make You Safer Than Other Sleep Aids?

Melatonin may help you fall asleep more quickly for some people than sleeping pills with a prescription. However, you might feel a little more refreshed when you awaken. People who use prescription sleeping pills might feel drowsy the next day and have slower reaction times. The usual effect of melatonin is not this one. Without first consulting the prescribing physician, melatonin shouldn’t be taken with a prescription medication.

You have a good reason for your doctor to have prescribed a particular medication. Always talk to your doctor before stopping a prescription. The advice from your doctor should always be followed, not this information.

Addiction is a risk with prescription sleeping aids. In addition to providing a safer alternative, melatonin is demonstrating the potential to assist patients in weaning themselves off of long-term prescription sleeping pills.

At this time, there is no proof that melatonin tolerance can be built up.

If I Need Help Falling Asleep But Am Unable To Take Melatonin

In addition to or instead of melatonin, there are other strategies to support sound sleep.

The Safest Treatment For Insomnia Is Typically Non-pharmacological.

Every drug and supplement carries a slight chance of an allergic reaction or negative side effects. It’s best to consider non-drug alternatives to sleep aids if you experience a persistent sleep disturbance. Several techniques that could be useful are as follows:

• Cognitive behavioral therapy
• White noise
• Aromatherapy
• Meditation
• Light therapy

Good Sleep Hygiene Is Important For Good Sleep

Having healthy sleep routines is a key component of good sleep hygiene. The following ideas are provided.

• Sleep in a dark room (no night lights)
• Avoid screens an hour before bed
• Put a blue light filter on your computer and phone to come on as the sun sets
• Avoid alcohol before bed
• Go to bed at the same time each night and get up at the same time each morning
• Exercise regularly
• Avoid food too close to bed

The Bottom Line

Unlike traditional sleeping aids, melatonin is naturally produced by the brain and helps us sleep. So, it sounds like the safest option — in most cases, it is. It has no risk of overdose or addiction, and has far fewer side effects than traditional sleeping pills.

Research shows that it can effectively promote sleep and change your circadian rhythm (detailed later), and short-term use is safe. However, it is still a powerful hormone – like testosterone or estrogen.

Your reading is greatly appreciated.