Sleep Side Effects of Melatonin
Melatonin is an unregulated supplement commonly used by people who have trouble sleeping. While studies suggest melatonin does not cure insomnia, it may be effective for sleep disorders such as jet lag and delayed sleep phase syndrome. When used inappropriately, melatonin can cause temporary negative side effects to your sleep health. As there are also many counterindications with other pharmaceuticals, consult your physician if you are considering melatonin supplements.
Next-Day Drowsiness
Most people report feeling more alert after taking melatonin. However, for others, melatonin may cause persistent sleepiness the day after use. If you are sleepy the day afterward taking this supplement, your dosage may be too high and you should talk with your doctor about adjusting it. Do not operate heavy equipment for up to five hours after taking melatonin, advises the National Institutes of Health.
- Most people report feeling more alert after taking melatonin.
- However, for others, melatonin may cause persistent sleepiness the day after use.
Bad Dreams
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Because melatonin affects sleep cycles and moods, dreams may be more intense than normal. Bad dreams and nightmares have been reported by melatonin users, according to Dr. Brent A. Bauer, a Mayo Clinic internist. If you are sensitive to bad dreams, melatonin is not for you.
Sleepwalking
Some people report higher instances of sleepwalking while using melatonin supplements. Sleepwalking, or somnambulism, is common in children but usually disappears after puberty. Sleepwalking occurs during deep sleep and is not remembered afterward. However, people can hurt themselves during sleepwalking episodes. Some sleepwalkers have been known to drive their vehicles.
- Some people report higher instances of sleepwalking while using melatonin supplements.
Aggravation of Sleep Disorders
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Ironically, melatonin can worsen sleep disorders in some people, especially if taken for long periods and at high doses, according to research published in the "Journal of Biological Rhythms." Thus, melatonin cannot be considered a cure-all sleep supplement. If you suffer from consistent problems with getting enough sleep, consult your physician before using melatonin.
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References
- National Institutes of Health: Melatonin
- Mayo Clinic: Melatonin Side Effects
- University of Michigan Health Center: Melatonin
- PubMed: Toxicology of Melatonin
- MedlinePlus: Sleepwalking
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- James M, Tremea MO, Jones JS, Krohmer JR. Can melatonin improve adaptation to night shift? Am J Emerg Med 1998;16:367-70. doi:10.1016/s0735-6757(98)90129-2
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- Gringras P, Gamble C, Jones AP, et al; MENDS Study Group. Melatonin for sleep problems in children with neurodevelopmental disorders: randomised double masked placebo controlled trial. BMJ. 2012 Nov 5;345:e6664. doi10.1136/bmj.e6664
- Jan, J. E., Hamilton, D., Seward, N., Fast, D. K., Freeman, R. D., and Laudon, M. Clinical trials of controlled-release melatonin in children with sleep- wake cycle disorders. J Pineal Res 2000;29(1):34-39.
- Nagtegaal JE, Laurant MW, Kerkhof GA, et al. Effects of melatonin on the quality of life in patients with delayed sleep phase syndrome. J Psychosom Res 2000;48:45-50. doi:10.1016/s0022-3999(99)00075-6
- Natural Standard. "Melatonin" Mayoclinic.com.
- PDRHealth. "Melatonin"
- Rossignol, D. A. and Frye, R. E. Melatonin in autism spectrum disorders: a systematic review and meta-analysis. Dev.Med.Child Neurol. 2011;53(9):783-792. doi:10.1111/j.1469-8749.2011.03980.x
- Sack RL, Brandes RW, Kendall AR, et al. Entrainment of free-running circadian rhythms by melatonin in blind people. N Engl J Med 2000;343:1070-7. doi:10.1056/NEJM200010123431503
Writer Bio
Ryan Hurd is a writer and consciousness studies researcher living in California. His dream expertise has been featured in the Huffington Post and Psychology Today. Hurd has an M.A. in consciousness studies, and is the author of "Enhance your dream life."