Safer alternatives to melatonin often focus on relaxation and include supplements like L-theanine, magnesium, ashwagandha, and valerian root, along with natural remedies such as chamomile tea, tart cherry juice, and good sleep hygiene like warm baths and exercise, all aiming to support your body's own sleep mechanisms with fewer side effects than some conventional sleep aids, though always consult a doctor before starting any new supplement.
As a precursor to serotonin and melatonin, L-tryptophan may work as a melatonin alternative by prompting your body to produce sleep hormones. Studies suggest L-tryptophan supplements help decrease the time spent awake after initially falling asleep (wake after sleep onset) and support a healthy sleep-wake cycle.
And they found that in general, headaches were one of the most common side effects of taking at least 10 milligrams or more of melatonin. However, it's important to note that some people that were taking even the placebo pills where they weren't actually taking any supplement also experienced headaches.
You or the person who's unwell may also have a rash that's swollen, raised, itchy, blistered or peeling. These can be signs of a serious allergic reaction and may need immediate treatment in hospital.
The main analysis found: Among adults with insomnia, those whose electronic health records indicated long-term melatonin use (12 months or more) had about a 90% higher chance of incident heart failure over 5 years compared with matched non-users (4.6% vs. 2.7%, respectively).
There's no evidence that melatonin is harmful to your heart, liver, or kidneys when taken as directed. But it can lower blood pressure and make bleeding more likely, especially if you take other blood pressure or blood-thinning medications. Melatonin does have other side effects and drug interactions to be aware of.
How can I be sure that the melatonin is working? When people take melatonin every night for a long time, it can be hard to know if it is still working. That is why it is recommended to have a break from taking melatonin every so often.
Possible drug interactions include: Anticoagulants and anti-platelet drugs, herbs and supplements. These types of drugs, herbs and supplements reduce blood clotting. Combining use of melatonin with them might increase the risk of bleeding.
Signs of melatonin overdose include excessive sleepiness, vomiting and trouble breathing. Other side effects of both low and high doses of melatonin can include headaches, excessive sleepiness, blood pressure changes, gastrointestinal problems, changes in other hormone levels and mood problems, McCall says.
Melatonin did not alter BP reactivity in healthy normotensive men and women. However, melatonin did decrease nighttime peripheral and central systolic BP, suggesting it may be beneficial in lowering BP even in those with a normal BP.
To make sure it's safe for you, tell your doctor or pharmacist before taking it if you:
Find a calm environment
Yes, when taken at the proper dosage, melatonin is safe; however, some people experience side effects such as headaches, next-day grogginess or brain fog and dizziness. This may be more likely to occur if you've taken too much.
Doctors often don't prescribe melatonin because strong evidence for its long-term effectiveness and safety is limited, especially for general insomnia, with behavioral therapies like CBT-I preferred as initial treatments, plus concerns exist about unregulated supplement quality (incorrect dosages, contaminants) and unknown long-term effects, particularly in children, where behavioral approaches are usually better. While approved in specific cases (like for children with autism), it's generally a short-term option, not a first-line fix for most adults or kids.
Furthermore, ramelteon was found to be about 10 times more potent than melatonin in promoting sleep.
Have a cool, dark room to sleep in that's free of distractions, go to bed and wake up at the same time each day, cut caffeine consumption late in the day, and avoid screens before bedtime because the blue light they emit can actually interfere with the body's natural melatonin production.
Melatonin. The hormone melatonin helps control your natural sleep-wake cycle. Some research suggests that melatonin supplements might be helpful in treating jet lag or reducing the time it takes to fall asleep — although the effect is typically mild.
What are the side effects of taking melatonin?
Keep in mind that melatonin as it occurs naturally in the body doesn't have much of a daytime presence, so if you take melatonin too close to morning (such as if you wake up at 4am and erroneously take some to get back to sleep), or during the day, you can set yourself up for not just being drowsy and groggy, but ...
What cancels naturally occurring melatonin sleep hormone? Because melatonin is triggered by darkness, being exposed to light at night can block melatonin production, especially the blue light from digital devices such as cell phones.
Melatonin is a hormone that regulates our sleep-wake cycle. Milk, nuts, cherries, fish, rice, goji berries, and oats contain melatonin. Avoid spicy food, chocolate, tomatoes, pizza, and citrus fruits before bed. Your daily diet and sleep hygiene are key to improving sleep.
Melatonin is fast-acting and will have you feeling sleepy within 20 to 40 minutes. Melatonin will stay in your system for about five hours. Shift workers: If you work the night shift, getting to sleep can be difficult because you are trying to sleep during the day, when your brain is not producing melatonin.
It is found that melatonin has a negative effect on long-term potentiation, inhibiting its magnitude. As long-term potentiation is related to some forms of learning and memory, melatonin inhibits learning and memory too.
“Read a book, with just enough lights on so that you can see the print comfortably. If your mind is racing (perhaps you're going over a work presentation you'll give in the morning or trying to solve a problem in your life), distract yourself by listening to quiet music or a recorded book for a few minutes.
“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.