Melatonin is the go-to sleep medication for so many of us. It’s quick-acting, accessible, and has few negative side effects. But what exactly is melatonin? And what happens if you take melatonin every single night? Can something bad happen?
In this post we’ll discuss:
- What exactly is melatonin?
- What happens when you take melatonin every night?
- What are some alternatives to melatonin?
What Exactly is Melatonin?
Melatonin is a naturally produced chemical in the human body that helps us get to sleep. It’s the hormone that tells us it’s time for bed.
The release of melatonin in the brain is linked to the time of day. When it gets dark out, our brains tell us that it must be getting close to bedtime. If you’re used to going to bed at a specific time, melatonin will start to be released at that time as well. Because of this, the amount of light that we are surrounded by affects our melatonin levels as well. That’s the reason why most people choose to sleep with the lights off — it increases our melatonin levels and makes it easier to sleep.
Melatonin is also available as a supplement that is used to treat people with sleep conditions like insomnia, jet lag, and shift work disorder. But for most of us, it’s a convenient pill to pop when we’re having a tough time getting to bed.
But if melatonin is something that is produced in our brains, then how is it put into supplements? Do scientists extract melatonin from our brains? Fortunately, that’s not the case, but the truth is just as interesting.
To put melatonin into supplements, medications, and pills, it is extracted from bacteria. Certain types of bacteria, when fed glucose, will produce melatonin as a waste product, allowing it to be extracted and put into our favorite sleeping pills.
What Happens if You Take Melatonin Every Night?
Melatonin is a very safe and effective medication, which is the reason why it is so frequently used. With short-term and occasional use it has no negative side effects, but with long-term use, there are potential detriments.
If you use melatonin every night for an extended period of time, there are potential negative side effects:
- Headache
- Drowsiness
- Nausea
- Slight increase in anxiety or depression
- Tremors
- Cramps
The most common side effect of melatonin is daytime drowsiness. If the melatonin works especially well, then the drowsiness you experienced before you went to bed may have carried over into the day. Another important thing to consider about melatonin is that you should not be driving or doing any other taxing activities within 5 hours of taking it, as the drowsiness it causes may decrease your ability to complete tasks.
But if you are taking melatonin every night and you still have significant trouble sleeping without it, what should you do? Doctors suggest that if melatonin isn’t working after a week or two, stop using it immediately. Before you begin to experience negative side effects, please either see your doctor or consider using alternative sleep aides
What Are Some Alternatives To Melatonin?
If you find yourself taking melatonin every night to no avail, then it’s time to consider other options to help you sleep. First, you should make sure the melatonin you’re taking is of good quality. Trying another brand could also help. Dr. Emil offers quality sleeping aid capsules including melatonin and valerian root called EZ Doze.
We’ll cover other possible medications and treatments later, but before resorting to other pills or supplements, you should be trying out other natural ways to improve sleep.
There are small changes you can make to your bedtime routine that can potentially be game-changers for your sleep quality.
- Drink plenty of fluids - drinking water, tea, warm milk, or other non-alcoholic and non-caffeinated beverages before bedtime can help you get to bed.
- Exercise - If you exercise during the day, then your body will require rest for your muscles to recover. This will cause your body to release more natural melatonin.
- Adjust your temperature - Many people tend to sleep better when their room is cooler rather than warmer. Studies have shown that the ideal sleeping temperature is between 65 and 72 degrees.
- Keep it dark - Melatonin production is increased when you’re in a dark environment, so when you’re getting ready for bed, it may be a good idea to dim the lights and limit screen time. The UV light emitted by devices can also potentially limit melatonin production.
If you have made significant efforts to improve your chances of getting a good night’s sleep naturally and it hasn’t yielded any results, then it is reasonable to seek more medical solutions. There are plenty of natural sleep aids other than melatonin that can be used:
- Valerian Root - Valerian root is a natural herb that can be taken in supplements, tinctures, or even teas. For some people it can offer a much-needed sleep boost.
- Magnesium - Magnesium is a very prominent element in the human body. It is involved in many of the body’s natural processes, and taking it through supplements can help relax muscles and quiet a racing mind.
- Lavender - Lavender is another plant that can offer natural sleep aid similarly to valerian root. The main sleep-inducing qualities of lavender come from its smell which is proven to improve sleep quality.
- Other doctor recommended medications - If you have consistent sleep problems, see a doctor to get personally recommended remedies.
Is It Bad to Take Melatonin Every Night?
The short answer is yes. Since melatonin is a hormone that is already naturally produced in the human body, you should not need to take it every single night if you are healthy. And if you do take it every night for a long period of time, then you risk experiencing negative side effects. Ideally, melatonin should be used to help out with the occasional sleepless night or to treat specific sleep conditions.
Instead of taking melatonin every night, try the other methods to improve sleep like exercising, drinking warm milk, and controlling aspects of your environment to create optimal sleeping conditions. If that doesn’t work, then try other pills and supplements.
At the end of the day, it’s about what works best for you. Sleep is one of the most important things we do for our bodies, so do the research and make the best decision for yourself.
