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
What Is Melatonin?
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
Melatonin and the Sleep Cycle
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.
How Do Melatonin Supplements Work?
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
Are There Any Side Effects of Melatonin?
Any supplement or medication can have potential side effects, although they tend to
be mostly mild in nature. Possible side effects include:
- Arm and/or leg pain
- Daytime fatigue (if the supplement is taken during the day)
- Dizziness
- Dry mouth
- Headaches
- Irritability
- Itchy skin
- Nausea
- Night sweats
- Restlessness
- Skin dryness
- Stomach discomfort
- Unusual dreams
Severe side effects or allergic reactions to melatonin are also possible, though
rare. These side effects can include:
- Anaphylactic symptoms (hives, rapid breathing, tightness of the
throat, swelling of the face or tongue, etc.)
- An increase in depressive symptoms
- Blood in the urine
- Difficulty clotting
- Confusion
- Feeling faint
- Unexplained bruising
- Vertigo
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.
Is It Bad To Take Melatonin Every Night?
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.
How Else Can You Get Better Sleep?
Getting a good nightโs sleep involves many different factors, so learning how to get
better sleep requires a multi-faceted approach.
Practice Good Sleep Hygiene
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:
- Ambient sounds that may wake you up or distract you from falling
asleep
- The temperature of the room you sleep in
- How comfortable and supportive your mattress is
- How dark your room is
- Your diet (especially caffeine intake)
- Your exercise schedule
- Your technology usage (especially electronic devices that have
blue light exposure)
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.
Rule Out Health Conditions
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
Consider Psychological Factors
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
The Bottom Line
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
How Sleep
Works – Sleep Phases and Stages | NHLBI, NIH
Tips for
Better Sleep | CDC
Side effects of melatonin | NHS
