Melatonin is one of the most popular natural sleep aids out there — and for good reason. It’s a hormone your body produces naturally to regulate your sleep-wake cycle, and supplementing it can help reset your internal clock, ease jet lag, and improve sleep quality for many people.
But like any supplement or medication, melatonin isn’t perfect for everyone. While most users find melatonin calming and sleep-promoting, some report a puzzling side effect: increased anxiety or feelings of nervousness.
This has sparked a lot of questions: Can melatonin cause anxiety? If so, why? Who is at risk? And what can you do if you experience this?
In this article, we’re diving deep into the science and clinical research behind melatonin and anxiety. We’ll explain how melatonin works, explore the potential reasons it might cause anxiety in some cases, and share expert insights and tips to help you use melatonin safely — including how Dr. Emil’s EZ Doze supplement offers a gentle and effective way to support sleep without unwanted side effects.
What Is Melatonin and How Does It Normally Affect Your Body?
Melatonin is a hormone produced by the pineal gland in your brain. It’s often called the “sleep hormone” because it plays a central role in controlling your circadian rhythm — the internal biological clock that tells your body when to feel awake and when to wind down.
Your melatonin levels naturally rise in the evening as darkness falls, signaling to your body that it’s time to prepare for sleep. In the morning, sunlight suppresses melatonin production, helping you wake up and stay alert during the day.
When you take melatonin supplements, you’re basically giving your body an extra dose of this natural signal to promote sleep. That’s why melatonin is widely used for conditions like:
- Jet lag
- Shift work sleep disorder
- Insomnia
- Delayed sleep phase syndrome
For most people, melatonin is calming and helps reduce the time it takes to fall asleep. It can also improve overall sleep quality without causing the grogginess or dependency risks associated with many prescription sleep aids.
The Unexpected Side Effect: Can Melatonin Cause Anxiety?
Though melatonin’s calming effects are well-known, some users report feeling anxious, jittery, or even restless after taking melatonin. This is a somewhat surprising reaction since melatonin generally lowers arousal levels and reduces stress hormones.
So what’s going on?
While research is still evolving, there are a few possible explanations for why melatonin could increase anxiety in certain individuals.
1. Dose and Timing Matter
One key factor is dosage. Many people assume that more melatonin means better sleep, but that’s not always true.
Studies have found that low to moderate doses (typically between 0.3 mg to 5 mg) are effective and safe for promoting sleep. However, higher doses might cause paradoxical effects, including increased alertness or nervousness in some people.
A 2004 study published in the Journal of Clinical Endocrinology & Metabolism found that melatonin doses above 5 mg didn’t improve sleep quality and sometimes increased next-day fatigue and mood disturbances.
Taking melatonin too late or too close to bedtime can also disrupt your natural rhythm and cause increased brain activity instead of calming it.
2. Individual Differences and Sensitivity
Just like with caffeine or other supplements, individual sensitivity varies widely. Genetics, existing mental health conditions, and your baseline hormone levels all play a role.
For example, people with anxiety disorders or who are prone to panic attacks may have different neurochemical responses to melatonin. Some research suggests that melatonin can interact with neurotransmitter systems involved in anxiety, like serotonin and GABA, in ways that might sometimes trigger anxious feelings.
A review in the International Journal of Molecular Sciences noted that “melatonin exhibits both anxiolytic (anxiety-reducing) and anxiogenic (anxiety-inducing) effects depending on the brain region and receptor subtype involved.”
3. Melatonin’s Effect on Other Hormones
Melatonin doesn’t act alone. It interacts with other hormones and neurotransmitters, including cortisol — the “stress hormone.”
Normally, melatonin suppresses cortisol release at night to promote relaxation and sleep. But if your cortisol rhythm is disrupted (due to chronic stress, shift work, or illness), melatonin supplementation might have unpredictable effects on your mood and anxiety levels.
TLDR; What Does the Science Say? Studies on Melatonin and Anxiety
There’s growing scientific interest in understanding melatonin’s role in anxiety. While many studies show melatonin reduces anxiety symptoms, others suggest the relationship is complex and context-dependent.
- Melatonin as an Anxiolytic: Several clinical trials show melatonin reduces anxiety in specific situations like before surgery or in people with generalized anxiety disorder (GAD). A 2015 meta-analysis in Brain and Behavior found melatonin supplementation significantly reduced preoperative anxiety compared to placebo.
- Potential Anxiogenic Effects: Conversely, some animal studies indicate that melatonin can increase anxiety-like behavior depending on dosage and timing. For example, a 2014 study in Neuropsychopharmacology found that melatonin increased anxiety-related behavior in rats when administered during their active phase.
- Human Reports: Anecdotal evidence and small observational studies highlight that a minority of people experience anxiety, nightmares, restlessness, or “wired but tired” feelings after melatonin, especially at higher doses.
The takeaway? While melatonin generally has calming effects, its impact on anxiety isn’t one-size-fits-all.
Directly from the Pros: What Do Doctors Say About Melatonin-Caused Anxiety?
Dr. Michael J. Breus, a clinical psychologist and board-certified sleep specialist known as “The Sleep Doctor,” explains this paradox clearly:
“Melatonin can be calming, but for some people—especially when taken in high doses or at the wrong time—it can lead to feelings of jitteriness or anxiety. It’s not the hormone itself but how it interacts with your unique brain chemistry and circadian rhythms.”
As we’ve seen several times throughout this article, The Sleep Doctor himself believes that they key to reaping the benefits of melatonin for your best sleep ever is getting the timing and dosage just right – start small, and dial it in bit by bit until it works for you. He recommends starting with the lowest effective dose (around 0.3 to 1 mg), taking melatonin 1-2 hours before bedtime, and monitoring how your body reacts.
Who Is Most Likely to Experience Anxiety From Melatonin?
Certain groups are more prone to experiencing anxiety or jitteriness from melatonin supplementation:
- People with pre-existing anxiety disorders or panic attacks
- Individuals taking high doses (above 5 mg) regularly
- Those with irregular sleep schedules or shift workers
- People sensitive to hormonal or neurochemical changes
- Individuals mixing melatonin with other stimulants like caffeine or medications affecting neurotransmitters
If you fall into any of these categories, it’s extra important to use melatonin cautiously and consult a healthcare provider.
How to Avoid Anxiety When Taking Melatonin
If you want to try melatonin but worry about anxiety, here are practical tips to minimize risk:
💤 Start low and go slow. Begin with the smallest dose available (0.3 to 1 mg) and only increase if necessary. Higher doses aren’t always better and can increase side effects.
💤 Pay attention to timing. Take melatonin 1-2 hours before your desired bedtime to align with your natural circadian rhythm.
💤 Avoid combining melatonin with caffeine, stimulants, or other substances that can increase anxiety.
💤 Create a calming pre-sleep routine — dim lights, limit screen time, and avoid stressful activities before bed.
💤 Choose high-quality supplements from reputable, doctor-backed brands that use pure melatonin with no unnecessary fillers or additives.
How Dr. Emil’s EZ Doze Supports Sleep Without Anxiety
If you’re looking for a trusted melatonin supplement that helps you fall asleep gently — without the risk of anxiety or grogginess — Dr. Emil’s EZ Doze is worth considering.
EZ Doze contains a carefully calibrated dose of melatonin paired with soothing natural ingredients like magnesium, valerian root, and L-theanine. This blend supports relaxation and a smooth transition to sleep while reducing the chance of feeling jittery or anxious.
Because the dose of melatonin in EZ Doze is moderate and combined with calming herbs, it offers a balanced approach that many users find more comfortable than standalone high-dose melatonin pills.
For those concerned about melatonin-induced anxiety, EZ Doze offers a smart, gentle way to harness melatonin’s benefits without the unwanted side effects.
When to See a Doctor About Melatonin and Anxiety
First of all, before making any changes to your supplement routine, you should always touch base with your doctor first to make sure that it’s safe for you!
But if you try melatonin and notice increased anxiety, restlessness, or panic symptoms that don’t improve with dose adjustment or timing changes, it’s a good idea to talk to get a healthcare provider back in the loop.
Underlying health issues, medication interactions, or anxiety disorders might be at play and need professional assessment.
Never ignore persistent anxiety or mood changes, and avoid self-medicating without guidance.
So yes, melatonin is a super helpful sleep aid for many people… but it’s not a one-size fits all solution.
Melatonin is a natural, effective sleep aid for many people, but it’s not without complexities. While melatonin typically promotes relaxation, a small subset of users may experience anxiety or jitteriness due to dose, timing, or individual sensitivity.
Understanding these factors, starting with low doses, and choosing quality supplements like Dr. Emil’s EZ Doze can help you enjoy melatonin’s benefits safely.
If you experience anxiety after taking melatonin, don’t panic — adjusting your dose or timing usually helps, but always consult a healthcare professional for personalized advice. It might take a little bit of adjusting, but you’ll be catching those Z’s in no time.
