Melatonin is one of the most popular bedtime supplements for a reason – but what happens when you start to feel hooked? As a quick refresher, melatonin is the hormone your brain produces in response to darkness, typically signaling that it’s time for your body to rest. Some people, however, produce less melatonin than others, which can make it harder to fall asleep and stay asleep. For others, anxiety or poor sleep hygiene (such as looking at screens before bed) may be to blame. In both instances, taking a melatonin supplement may seem like the perfect quick fix – helping you doze off faster and sleep better through the night.
But while melatonin is a fairly common supplement, there are always risks to be aware of. Melatonin is a naturally occurring hormone, so its risks are generally less severe, but doctors still advise users to be cautious when taking melatonin to avoid potential side effects and misuse. If you pop melatonin every night before bed, for instance, you might begin to feel as though you can’t fall asleep without it. But is melatonin addictive? To find out more, we asked doctors whether or not melatonin is truly habit-forming. Read on to learn how you can safely take melatonin without becoming dependent on it – plus a few other side effects to be aware of.
Experts Featured in This Article:
David Cutler, MD, is a family medicine physician at Providence Saint John’s Health Center.
Alex Dimitriu, MD, is a double board-certified physician in psychiatry and sleep medicine, and a medical reviewer for the Sleep Foundation.
Is Melatonin Addictive?
The short answer is no. Melatonin generally isn’t considered habit-forming because it doesn’t have addictive properties. For example, some drugs can signal changes in the brain that, over time, make it difficult to stop using them. However, when taken as recommended, there should be no cause for concern with melatonin.
“The definition of addiction is an inability to stop using a substance even though it is causing psychological or physical harm,” explains David Cutler, MD. “Melatonin is safe, cheap, and easily accessible. There is no evidence whatsoever that it is ever addictive. That is not to say it may not be abused. But it is very unlikely to cause any significant harm when used as directed.”
That said, melatonin can become such a big part of someone’s daily routine that they feel as though they can’t sleep without it. “Many people who take melatonin for insomnia may also have some degree of anxiety, especially around sleep – and this is where routines become locked in, and people can become anxious with any change to a particular routine, such as taking melatonin,” says Alex Dimitriu, MD. If someone becomes so reliant on melatonin that they’re almost afraid to find out what would happen if they stopped taking it, they may have what Dr. Dimitriu calls a “psychological addiction.”
Melatonin Side Effects
According to the Mayo Clinic, melatonin is generally safe for short-term use and unlikely to cause a dependency. Still, there are some common side effects worth mentioning, including:
- Headache
- Dizziness
- Nausea
- Daytime drowsiness (it’s recommended not to drive within five hours of taking it)
Some less common side effects of melatonin may include:
- Vivid dreams or nightmares
- Feelings of depression
- Irritability
- Stomach cramps
- Diarrhea
- Decreased appetite
Melatonin can also interact with certain drugs, including blood-pressure medication, medicine that prevents blood clotting or seizures, diabetes medication, immunosuppressants, and medication broken down by the liver. It’s best to talk to your healthcare provider before taking melatonin (or any new supplement) to ensure it’s right for you. This is especially true since supplements are not tested or regulated by the Food and Drug Administration (FDA) for efficacy.
Is Long-Term Use of Melatonin OK?
Although melatonin isn’t physically addictive, doctors still advise against taking it for prolonged periods of time. Dr. Dimitriu recommends taking melatonin for no longer than three months, adding that his go-to advice for insomnia is actually to work on your sleep hygiene. That means powering down your devices in the evening, and taking other steps to set the stage for better sleep, including going to bed and waking up at the same time every day, keeping your bedroom dark and cool, and getting regular exercise and sunlight, which helps regulate your circadian rhythm.
Dr. Cutler also prefers natural methods over supplements. “It has been well-established that the most effective therapy for insomnia is cognitive behavioral therapy,” Dr. Cutler says, adding that it’s “safe, effective, and popular.” This form of therapy can help calm anxiety, allowing you to sleep better.
What to Do Instead of Melatonin
If you’re dealing with sleep issues, the first step is to speak with a doctor – they can help rule out any underlying conditions and come up with a treatment plan that’s best suited to your needs. This may or may not include melatonin, but if it does, be sure to discuss the proper dosage, which can vary based on your age and lifestyle. Taking too much melatonin can cause you to feel drowsy during the day, hinder your productivity, and even be dangerous in some contexts. This is especially important if you’re a caregiver or work in an environment that requires you to be alert.
Ultimately, melatonin should not be the first (or only) line of defense when it comes to treating sleep issues. For real, sustainable change, lifestyle modifications and certain therapies should also be considered. Consult with your healthcare provider for the best personalized medical advice.
– Additional reporting by Alexis Jones and Chandler Plante
Hedy Phillips is a former PS contributor.
Alexis Jones is the senior health and fitness editor at PS. Her passions and areas of expertise include women’s health and fitness, mental health, racial and ethnic disparities in healthcare, and chronic conditions. Prior to joining PS, she was the senior editor at Health magazine. Her other bylines can be found at Women’s Health, Prevention, Marie Claire, and more.
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.
