Melatonin is thought to be a beneficial sleep aid, but is it bad to take melatonin every night? Stellar Sleep has everything you need to know.
Getting quality sleep is important for a healthy mind and body, but that doesnโt mean there arenโt limitations to what you should do to get there.ย
Many people swear by the ability of melatonin supplements to help improve their sleep โ but do they really help? How does melatonin work, and is it bad to take melatonin every night to help you sleep? Stellar Sleep has your answers.ย
Melatonin is a hormone produced in the brain as a response to how dark it is in your environment. Melatonin is essential for the bodyโs circadian rhythm โ your 24-hour internal clock that determines your sleep-wake cycle. However, it isnโt just natural light that can impact the amount of melatonin you produce. It can also be affected by artificial light as well.
However, it isnโt light that triggers the production of melatonin, itโs darkness. When activated by a darker environment, the brainโs pineal gland ramps up melatonin production, increasing feelings of drowsiness and reminding you that itโs time for bed.ย
The good news is that most people produce plenty of melatonin on their own. Supplementing with melatonin is often only required for short-term use instead of long-term use, like when experiencing temporary sleep issues.ย
When working correctly, the body has a determined pattern of sleep phases and stages that it goes through in order for restorative sleep to occur. The body needs to go through two distinct phases of sleep โ REM (rapid eye movement) and non-REM โ every 80 and 100 minutes as you sleep (for a total of between four to six cycles a night).ย
Each phase of sleep is important in its own way, and the brain exhibits different types and frequencies of waves and activity during them. As the body cycles through these, short-term memories are converted to long-term memories, and youโre able to heal, rest, and rebuild itself.
Melatonin is imperative for helping to regulate all phases of the sleep cycle. The higher the amount of melatonin in your system, the deeper and more restorative your sleep is. As melatonin production wears off at the end of the night, your sleep becomes lighter, and you can be more easily roused. Thatโs why you feel sleepiness when itโs darker out and more awake when the sunโs bright light starts to stream through your window.ย
However, melatonin isnโt the only hormone that drives and shapes our sleep-wake cycle. Acetylcholine, adrenaline, cortisol, histamine, and serotonin also have essential roles to play.
Over-the-counter melatonin supplements contain an additional source of the same hormone produced naturally, so they work the same way natural melatonin does. However, when taking melatonin, try to keep in mind how it impacts the body.
For instance, melatonin levels increase about two hours before bedtime. These higher levels are what trigger you to feel tired and ready to wind down for bed, so plan to take your supplement in about the same time frame.ย
Less is more when it comes to the dose of melatonin you take. Higher doses tend to not be necessary โ aim for the lowest possible dose that you get benefits from, and discontinue usage when you no longer need it.ย
If melatonin isnโt making a difference within the first week or two, discontinue it. If it does work, try to take a break after a month or two to see how well you do instead of continuing on it indefinitely.ย
Any supplement or medication can have potential side effects, although they tend to be mostly mild in nature. Possible side effects include:
Severe side effects or allergic reactions to melatonin are also possible, though rare. These side effects can include:
While melatonin is one of the most well-known over-the-counter sleep aids, the FDA does not regulate any dietary supplements, so itโs up to the individual consumer to do their research on the brands they purchase.ย
Try to buy your supplements from only the most reputable companies.
Because melatonin is a hormone that is naturally produced in the body, the frequency at which you take it as a supplement will depend on your symptoms and the advice of your healthcare provider. Melatonin can generally be used safely as either a short-term or long-term supplement.
That said, itโs best to use melatonin as needed instead of taking it every day. Situations that may warrant the use of melatonin include jet lag (especially when flying across multiple time zones) or a change in shift work (especially first to third shift or vice versa).
Melatonin should also only be used under the supervision of a medical professional for people who are pregnant or breastfeeding, have an autoimmune disorder, or are dealing with depression. Melatonin may also potentially interact with other medications, including certain forms of birth control, blood thinners, and prescription sleeping pills, so always check with your doctor prior to starting any new supplements.
Getting a good nightโs sleep involves many different factors, so learning how to get better sleep requires a multi-faceted approach.
Feel like youโre not getting the quality sleep you deserve? Start by taking a look at your sleep hygiene. While your sleep hygiene โ the set of habits and environmental factors that influence the quality and quantity of sleep you get โ can have a significant impact, it works best when combined with other tactics.
When looking into your sleep hygiene, pay attention to the following components:
A sleep medicine professional can help you take a closer look at these factors and how they may be influencing your sleep. Start by taking our free sleep quiz to identify where you may be experiencing problems, then start making changes where you need them.
Another reason you may be getting less than quality sleep is that you have an underlying sleep disorder, like sleep apnea. These health conditions will need to be diagnosed and managed by a sleep medicine professional, often requiring a sleep study.ย
Physical sleep issues can be incredibly disruptive, not just for the person suffering from them but for their bed partner as well. Getting them appropriately diagnosed and treated can be a game-changer.ย
However, it isnโt just sleep-specific disorders that can impact your sleep. Other health conditions, like elevated blood pressure and thyroid dysfunction, can negatively affect your sleep schedule. Insomnia can be one of the long-term effects of these medical issues when left untreated, or it can be the driving force behind why they develop or worsen in the first place.ย
Psychological factors can also impact your sleep. If youโre dealing with high levels of stress or anxiety or have pre-existing mental health issues, it can easily affect your sleep schedule.ย
Addressing these factors head-on, especially with the help of a cognitive behavioral therapy coach specializing in insomnia (CBT-I), can help you make the changes you need to tackle your sleep problems.ย
Learning how to manage stress, change your outlook, and alter the way you talk to yourself can make a world of difference โ not just with your sleep but with your overall quality of life. The use of melatonin is meant to supplement these techniques, not to be used in place of them.ย
Is it bad to take melatonin every night? While melatonin has proven to be relatively safe with minimal side effects, you donโt want to rely solely on over-the-counter supplements (or prescription medications) to be able to get quality sleep.ย
Pairing melatonin with the assistance of a CBT-I coach can guide you to make necessary, long-lasting changes to your sleep routine โ and help you get the best sleep of your life.
Sources:
Melatonin: What You Need To Know | NCCIH
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