Is melatonin helping or harming your sleep?
If you’ve ever found yourself staring at the ceiling after struggling to fall asleep, you’re not alone. An influx of people are reaching for melatonin to solve their sleep troubles.
What is melatonin?
“Melatonin is a hormone your body naturally produces, mainly in the brain’s pineal gland,” explains Dr. Ayelet Snow, a pediatric sleep medicine physician at Advocate Health Care. “It also forms in other areas like the gastrointestinal tract, skin, bone marrow and retina.”
In the brain, melatonin plays an important role in regulating your circadian rhythm, the internal “clock” that helps control your sleep-wake cycle. It helps signal your body that it’s time to rest and can assist with both falling and staying asleep.
The melatonin you find in stores is synthetic and comes in many forms: tablets, gummies, capsules and liquids.
Can you take too much melatonin?
There’s no clearly defined threshold for what constitutes “too much.” However, Dr. Snow says higher doses, generally anything over 5 mg, may raise concerns. “Patients who keep increasing their dose or say they can’t sleep without it may be relying on it too heavily and may have a larger issue with their sleep habits or health,” she notes.
Potential side effects include morning drowsiness, headaches, dizziness, and vivid or even unpleasant dreams.
Who should be cautious?
Dr. Snow advises being especially careful when it comes to young children. “We don’t know yet for sure that melatonin is safe, particularly with long-term use,” she says.
Rather than turning to supplements right away, she recommends working with a pediatric sleep specialist to rule out underlying causes and explore behavioral solutions, like cognitive behavioral therapy for insomnia (CBTI).
The bottom line
If you’re thinking about trying melatonin, proceed with caution — regardless of age — and speak with your doctor or a sleep specialist first.
“It’s important to rule out any underlying issues and build a tailored, practical behavioral plan,” Dr. Snow says. “In many cases, these strategies are more effective, longer lasting and free of side effects compared to melatonin.”
Are you trying to find a doctor? Find one in Illinois or Wisconsin.
