10 MELATONIN MISTAKES THAT COULD BE RUINING YOUR SLEEP

Medically reviewed by Sohaib Imtiaz, MD

Key Takeaways

• Melatonin can help regulate sleep patterns, but many misconceptions exist about its effects, dosage, and safety.
• It is most effective for short-term sleep disruptions, not chronic insomnia, and should be taken at the right time and in the lowest effective dose.
• Consulting a healthcare provider before use is essential, especially if you have underlying health conditions or take other medications.

The body naturally produces melatonin, a hormone that regulates the circadian rhythm (sleep-wake cycle). Melatonin is also available as a supplement marketed to help with sleep issues like occasional insomnia and jet lag.

Despite its widespread use, there are many misconceptions about melatonin, its potential side effects, and its interactions with medications and other supplements. Understanding how to use it correctly can help achieve restful, rejuvenating sleep and ensure your overall health and safety while taking it.

1. Thinking Melatonin Will Make You Sleepy 

Many believe that taking melatonin will instantly make them sleepy, but that is not always true. While melatonin signals to your body that it's time to sleep, it doesn't directly induce drowsiness.

As a chronobiotic (a substance that can regulate your internal clock), melatonin helps regulate your body's sleep-wake cycle rather than acting like a sedative medication. It's most effective when your body's natural sleep rhythm is out of sync, such as when adjusting to jet lag, shift work, or managing delayed sleep phase disorder.

Instead of expecting an immediate sleep response, consider melatonin part of a broader strategy to regulate or reset your natural sleep-wake cycle. Combining it with a healthy sleep routine and calming sleep environment can help you achieve better sleep over time.

2. Taking Melatonin in Place of a Recommended Insomnia Treatment

If you are struggling with insomnia, you might consider turning to melatonin as a quick fix for your sleep troubles. While melatonin can help with occasional sleep difficulties or help reset your circadian rhythm, it’s not a practical solution for chronic insomnia.

Chronic insomnia requires more targeted interventions, such as cognitive behavioral therapy for insomnia (CBT-I), which addresses the root causes of sleep disturbances. Relying solely on melatonin may mask these deeper issues, preventing you from getting the proper treatment and relief.

Conditions that affect sleep, like anxiety, depression (breathing repeatedly stops and starts during sleep), or restless legs syndrome (uncomfortable sensations that cause a strong urge to move the length), require specific therapies, and using melatonin as a temporary fix doesn’t address the underlying causes.

3. Not Taking It at the Right Time

One of the most common mistakes people make with melatonin is taking it too late in the evening, often right before bedtime or when they're already struggling to fall asleep.

Since melatonin helps regulate your circadian rhythm rather than inducing immediate sleepiness, timing is essential. Taking it too early or late can interfere with your natural circadian rhythm and reduce effectiveness. Sleep experts say that the best time to take melatonin is one to two hours before your desired bedtime to allow it to signal your body that sleep time is approaching.

If you are dealing with jet lag or shift work, take melatonin according to the time zone or sleep schedule you're trying to adjust to. Being mindful of the timing can help your body align with melatonin's sleep-promoting signals.

4. Thinking Higher Doses Are Always Better

It’s easy to assume that higher doses of melatonin will work faster or more effectively, but that’s not the case. Taking melatonin for sleep involves finding the lowest effective dose that helps regulate your sleep cycle. Larger doses can lead to side effects like headaches, dizziness, and daytime sleepiness.

Over-the-counter melatonin supplements typically contain 1 to 10 milligrams (mg) per dose. Some research suggests that doses lower than 1 mg might be just as effective as higher amounts. Other studies indicate that doses between 2 and 4 mg may be optimal for sleep-promoting effects.

Finding the correct dose may take trial and error, but sleep experts recommend starting with a lower dose and increasing as needed. The body does not require large doses to signal that it’s time to sleep—sometimes, less is more effective.

5. Not Knowing Melatonin Side Effects and Interactions

While melatonin is generally considered safe for short-term use, it can cause side effects like headaches, dizziness, nausea, and daytime sleepiness. Some people also report experiencing agitation, mood swings, skin irritation, and nightmares.

Melatonin can also interact with some medications and supplements and may affect the effectiveness of blood thinners, birth control pills, immunosuppressant drugs, and diabetes medications.

If you’re taking other treatments, it’s essential to talk to your healthcare provider before using melatonin to ensure it will not interact with your medications. 

6. Taking It Long Term

Melatonin can be a helpful short-term solution for sleep disruptions, but research on its long-term use is limited. Most clinical studies examine melatonin use for weeks to months, not years.

One study found that melatonin is safe for adults for up to seven years, with few and mild side effects. Some studies raise concerns that long-term melatonin use may delay puberty in children and adolescents.

For chronic sleep issues that persist beyond a few weeks, it's best to work with a healthcare provider to explore other treatment options or to develop a more comprehensive sleep strategy that doesn't rely solely on the use of a supplement. For specific situations like jet lag or occasional sleep disruptions, melatonin makes more sense as a temporary intervention rather than a permanent solution.

7. Not Talking to a Healthcare Provider First

Many assume melatonin is harmless because it's "natural" and available without a prescription, but this may not be true for everyone. Speaking with a healthcare provider before taking it is essential, especially if you have underlying health conditions or take other medications. 

Before starting melatonin, a brief conversation with a healthcare provider can help ensure you address your sleep issues in the most effective and safe way possible. Your provider can help determine if your sleep difficulties might stem from an underlying condition that requires treatment and offer valuable guidance on whether melatonin is appropriate for your sleep concerns.

8. Not Attending to Sleep Hygiene

Although melatonin may help you fall asleep faster, it cannot compensate for poor sleep hygiene habits such as irregular sleep schedules, excessive screen time before bed, or sleeping in a bedroom that's too bright, noisy, or uncomfortable. 

Sleep specialists emphasize that melatonin should complement, not replace, good sleep hygiene habits, such as:

• Avoiding stimulants and heavy meals close to bedtime
• Following a relaxing bedtime routine
• Keeping the bedroom dark and cool
• Limiting screen time for at least an hour before bed
• Maintaining a consistent sleep schedule

Addressing these fundamental aspects of sleep hygiene may reduce the need for melatonin and improve sleep quality.

9. Not Checking the Source and Potency

Unlike prescription medications, the Food and Drug Administration (FDA) does not regulate melatonin supplements. As a result, there are variations in the quality and potency of melatonin supplements among brands.

One study found that more than 71% of melatonin supplements failed to match the amount of melatonin listed on the label by more than 10%. The same study found that 26% of melatonin supplements contained unlisted ingredients that could pose health risks.

When selecting melatonin supplements, choosing products from reputable manufacturers that undergo third-party testing for purity and accurate labeling is essential. Look for supplements verified by organizations like the U.S. Pharmacopeia (USP) or NSF. 

10. Not Storing It Safely Out of Children's Reach

Melatonin's increasing popularity in households has led to a rise in accidental ingestions by children. The pleasant taste and candy-like appearance of many chewable or gummy melatonin products make them particularly appealing to young children.

According to the Centers for Disease Control and Prevention (CDC), pediatric melatonin ingestion has increased dramatically in recent years, leading to thousands of emergency room visits annually.

Parents and caregivers should treat melatonin like any other medication, storing it in child-resistant containers in locked cabinets inaccessible to children. If you suspect a child has ingested melatonin, contact Poison Control online or by phone at 800-222-1222  or seek prompt medical attention.

Who Should Avoid Melatonin?

Melatonin is not safe for everyone, including:

• Children and adolescents (unless prescribed by a healthcare provider)
• Organ transplant recipients
• People taking certain medications for high blood pressure or diabetes 
• People who are pregnant or breastfeeding
• People with bleeding disorders 
• People with depression
• People with seizure disorders

Summary 

Melatonin can be a helpful tool for managing short-term sleep issues, but it’s important to use it correctly. Start with a low dose (1 mg), as higher amounts don’t necessarily work better and may cause side effects. While melatonin can help regulate sleep when your sleep cycle is out of sync (such as with jet lag or shift work), it’s not ideal for chronic insomnia.

Although long-term use may be safe for many, concerns exist about its potential effects on puberty in children and adolescents. Always consult a healthcare provider before starting melatonin, especially if you have underlying health conditions or are taking medications or other supplements.

Read the original article on Verywell Health

2025-03-17T18:04:17Z