Melatonin is generally safe for short-term use. Unlike with many sleep medications, with melatonin you are unlikely to become dependent on it, have less response to it after repeated use or experience a hangover effect.
Regardless of whether it truly helps with sleep or not, Dr. Ramkissoon doesn't recommend taking melatonin long-term.
Overusing melatonin has consequences, including: Losing effectiveness over time because brain receptors get desensitized to it.
Stopping the use of melatonin
You should not get any harmful discontinuation or withdrawal effects if you stop taking melatonin. However, you may get your old symptoms back. If you are on a high dose, then the doctor may wish to reduce the dose slowly before stopping it completely.
Melatonin is possibly safe when taken long-term. It's been used safely for up to 2 years. But it can cause some side effects including headache, sleepiness, dizziness, and nausea.
Melatonin typically has a shelf life of one to three years, but this can vary based on variables such as how it's stored and what delivery form is being used. In general, it's best to only take supplements before their expiration date to enjoy the full benefits and potency.
Melatonin lasts for about four hours before it's 95 percent absorbed by your body, meaning you'll want to take your melatonin supplement 30 minutes to two hours before you plan to sleep for the best results.
“If melatonin for sleep isn't helping after a week or two, stop using it,” says Buenaver. “And if your sleep problems continue, talk with your health care provider. If melatonin does seem to help, it's safe for most people to take nightly for one to two months. “After that, stop and see how your sleep is,” he suggests.
“Melatonin is not known to be an addictive supplement,” answers Dr. Horvat. “Typically, if someone is concerned that they are having side effects, they can stop the medication altogether.” There's no need to wean yourself off of it, Dr. Horvat notes.
In the UK and most of Europe, it's classed as a medicine, not a health supplement and as such, requires a prescription. This is because melatonin is considered “medical by function” which means that it requires a drug licence.
Melatonin's target sites are both central and peripheral. Binding sites have been found in many areas of the brain, including the pars tuberalis and hypothalamus, but also in the cells of the immune system, gonads, kidney, and the cardiovascular system (39, 40).
Because melatonin is a hormone, it's possible that melatonin supplements could affect hormonal development, including puberty, menstrual cycles, and overproduction of the hormone prolactin, but we don't know for sure.
Melatonin alternatives include magnesium, GABA, valerian root, and tart cherry. If you regularly struggle to fall or stay asleep, speak with your physician, who can determine if underlying issues are causing your sleep problems.
Furthermore melatonin has been shown to have valuable effects on cardiovascular health, blood pressure, and endothelial function and it might benefit patients with heart failure.
What is a safe melatonin dose? According to Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona, “melatonin is very safe if taken in normal doses,” which is anything between 0.5 mg and 5 mg.
Stomach Problems Melatonin also causes stomach discomfort in some people. This may include cramps, nausea, and diarrhea. Dizziness Some people who take melatonin also report mild dizziness, lightheadedness, or vertigo. Irritability Too much melatonin can also affect mood.
Melatonin has been shown to help adults fall asleep slightly faster and stay asleep slightly longer. Melatonin can also be helpful for children with insomnia or difficulty falling asleep if given 30 minutes before bedtime.
Most people overdo it with melatonin by taking upward of 10 milligrams or more prior to bed and then claim it doesn't work. Taking too much melatonin can actually cause rebound insomnia —either rendering the supplement ineffective or worse, exacerbating your already sleepless nights further.
NSAIDs such as ibuprofen (Advil, Motrin) may lower levels of melatonin in the blood. Steroids and immunosuppressant medications. Melatonin may cause these medication to lose their effectiveness. DO NOT take melatonin with corticosteroids or other medications used to suppress the immune system.
Sleep deprivation can make this logic seem sound, but experts say taking melatonin in the middle of the night can actually make your sleep schedule even worse.
Magnesium is best for those with magnesium deficiency, insomnia due to stress or anxiety, or muscle pain and cramping. On the other hand, melatonin is considered best for those who suffer from circadian rhythm disruption, hormonal imbalances, or melatonin deficiency.
Valerian, hops, and other herbals: Other botanicals that show some potential in promoting sleep and relaxation include jujube, valerian11 and hops12 (especially when paired together13 ), lemon balm, tart cherry14 , and lavender15 .