Melatonin is a hormone produced in the brain that regulates the body’s sleep-wake cycle, and its popularity as a sleep-boosting supplement has grown dramatically in recent years. However, using melatonin supplements incorrectly can lead to a range of negative consequences, from mild side effects to serious health risks.
What You Need to Know About Melatonin Supplements
Melatonin supplements are made with synthetic forms of melatonin, and they come in tablet, capsule, liquid, and gummy form. While they may be effective in improving sleep quality, it’s essential to use them correctly to avoid potential side effects and ensure their safety.
Expert Advice
Michael Grandner, PhD, the director of the sleep and health research program at the University of Arizona College of Medicine in Tucson, emphasizes the importance of using melatonin supplements correctly. “It’s great that people are focusing on their sleep, and melatonin may help,” he says. “But it’s often not used correctly.”
David Neubauer, MD, an associate professor in the department of psychiatry and behavioral sciences at Johns Hopkins University School of Medicine in Baltimore, agrees. “The primary effective sleep hygiene strategies don’t involve over-the-counter supplements,” he notes. “Go to sleep and wake up at the same time, seven days a week. Make your sleeping space dark and quiet. Keep the bedroom temperature between 60 and 67 degrees. Stop eating two or three hours before bedtime. Create a relaxing bedtime routine, with peaceful music, a book, or a warm bath.”
Seven Common Mistakes to Avoid
Here are seven common mistakes to avoid when taking melatonin supplements:
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- 1. You Don’t Practice Other Good Sleep Hygiene Strategies
- 2. You Think Melatonin Makes You Sleepy
- 3. You Take Melatonin Just Before Bedtime
- 4. You Use Melatonin in the Middle of the Night
- 5. You Take Melatonin Every Night
- 6. The Dosage Is Too High
- 7. You Leave It Out in Plain Sight
Mistake 1: Not Practicing Good Sleep Hygiene Strategies
Melatonin supplements should not be relied on as the only sleep solution. It’s essential to practice good sleep hygiene strategies, such as going to sleep and waking up at the same time, making your sleeping space dark and quiet, and creating a relaxing bedtime routine.
Mistake 2: Thinking Melatonin Makes You Sleepy
One of the most common misconceptions about melatonin is that it makes you sleepy. However, melatonin works by signaling to your body that it’s nighttime and encouraging your body’s natural sleep-wake cycle to help you power down for the night.
Mistake 3: Taking Melatonin Just Before Bedtime
Taking melatonin just before bedtime is not effective. Melatonin is more effective when taken an hour or two before bed, allowing your body to power down naturally.
Mistake 4: Using Melatonin in the Middle of the Night
Using melatonin in the middle of the night is not effective. Melatonin levels are already at peak levels, and taking it at this time can lead to side effects.
Mistake 5: Taking Melatonin Every Night
Taking melatonin every night can lead to long-term side effects and decreased effectiveness. It’s essential to use melatonin supplements only for temporary trouble falling asleep, unless prescribed by a physician.
Mistake 6: Taking Too Much Melatonin
Taking too much melatonin can lead to side effects, such as headache, dizziness, nausea, and daytime drowsiness. Experts recommend taking no more than 10 milligrams of melatonin at a time.
Mistake 7: Leaving Melatonin Out in Plain Sight
Leaving melatonin supplements out in plain sight can lead to accidental ingestion by children. It’s essential to keep all medicines and supplements out of reach of young children.
The Takeaway
Melatonin supplements can be an effective way to improve sleep quality, but it’s essential to use them correctly. By avoiding these seven common mistakes, you can ensure the safe and effective use of melatonin supplements. Remember to practice good sleep hygiene strategies, use melatonin supplements only for temporary trouble falling asleep, and follow the recommended dosage. By doing so, you can improve your sleep quality and wake up feeling refreshed and revitalized.
Editorial Sources
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content. The following sources were used to research this article:
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- How Much Melatonin Do We Really Take? Sleep Foundation. October 20, 2022.
- Melatonin: What You Need to Know. National Center for Complementary and Integrative Health. May 2024.
- 10 Tips for a Better Night’s Sleep. National Sleep Foundation.
- Melatonin for Sleep: Does It Work? Johns Hopkins Medicine.
- Melatonin Capsules or Tablets. Cleveland Clinic.
- Awake at 3 a.m.? Strategies to Help You to Get Back to Sleep. Harvard Health Publishing.
- Li J et al. Trends in Use of Melatonin in Supplements Among U.S. Adults, 1999-2018. JAMA. February 1, 2022.
- Melatonin. MedlinePlus. July 9, 2024.
- Digital Cognitive Behavioral Therapy for Insomnia: Platforms and Characteristics. American Academy of Sleep Medicine. March 6, 2024.
- Melatonin Dosage: How Much Melatonin to Take. Sleep Foundation. December 20, 2023.
- Keep Your Kids Safe. Centers for Disease Control and Prevention. March 21, 2024.
- Lelak K et al. Pediatric Melatonin Ingestions — United States, 2012–2021. Centers for Disease Control and Prevention.
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