Melatonin, to many, is the go-to supplement when struggling to fall asleep. Marketed as a natural way to regulate sleep cycles, it’s often praised for helping individuals drift off faster and wake up feeling more refreshed.
But for some people, the experience is anything but restful. Instead of peaceful slumber, some people taking melatonin report intense, vivid, and sometimes frightening dreams. So what’s going on? Can a simple sleep supplement really mess with your dreams that much?
In this article, we’ll dive into:
- The connection between melatonin and nightmares
- Why these dreams happen
- Whether there’s anything you can do about the intensity of your dreams
Let’s get started so that you can get the restful sleep you deserve!
What is Melatonin?
Exploring How the Supplement Works, As Well As the Potential Side Effects
Melatonin is a hormone naturally produced by the pineal gland in your brain to help regulate your sleep-wake cycle. Your body releases melatonin in response to darkness, signaling that it’s time to wind down.
The hormone also helps to regulate the body's circadian rhythm. This is a natural 24-hour internal clock that controls sleep patterns, hormone levels, body temperature, and other physiological processes.
But in today’s world, filled with late-night screen time, artificial lighting, and busy schedules, many people turn to melatonin supplements to help them fall asleep faster. People often take melatonin to aid with jet lag, insomnia, and delayed sleep-wake phase disorder, which is when people find themselves falling asleep and waking up very late.
The stretch of melatonin's effects varies significantly from person to person, and can be influenced by a combination of physiological, environmental, and behavioral factors. One of the most prominent factors is age. Natural melatonin production tends to decrease with age, starting from childhood and continuing into adulthood, which means that older adults often experience prolonged effects because of this decreased efficiency.
Like all medicines, melatonin has some potential side effects. These side effects include, but are not limited to:
- Dizziness
- Stomach aches
- Feeling tired in the daytime – you are cautioned against driving, operating heavy machinery, or cycling if you feel this way.
- Headaches
And, of course…
- Vivid dreams
Unlike prescription sleep aids, melatonin doesn’t knock you out. Instead, it nudges your body in the right direction toward sleep. But in doing so, it also influences your sleep stages, particularly REM sleep, which is where dreams (or nightmares) happen.
In the next section, we will dive deeper into melatonin’s effects on dreams.
The Melatonin-Nightmare Connection
Why Do Some People Attribute this Supplement to Vivid, Frightening Dreams?
So why does melatonin sometimes turn sleep into a horror show? It may come down to REM (rapid eye movement) sleep. This is the stage where most dreaming happens, and melatonin plays a key role in how long you spend there.
While not everyone who takes melatonin will experience intense dreams or nightmares, these side effects are to be noted.
Research suggests that melatonin may increase REM sleep duration, making dreams feel more intense and lifelike. For some people, that means fun, vivid dreams that they may actually enjoy. For others, it means getting trapped in stressful, surreal, or even terrifying nightmares that feel too real for comfort. Other possible reasons to explain the connection between melatonin and nightmares may include:
- Stronger Dream Recall: It is possible that melatonin promotes better dream recall. Often, individuals forget their dreams, both good and bad. The association between nightmares and melatonin may come from this increased recall.
- Dosage: Taking too much melatonin could overstimulate REM sleep, leading to more intense and unpredictable dreams.
If you find that melatonin supplementation is leading to unsettling dreams or nightmares, there are a number of ways to move forward. Consider the following strategies:
- Adjust the Dosage: Higher doses of melatonin may increase the likelihood of vivid dreams. Starting with the lowest effective dose can help minimize this risk.
- Time Your Intake: Taking melatonin earlier in the evening, rather than right before bed, may reduce the intensity of dreams by aligning better with your natural sleep cycle.
- Consult a Healthcare Professional: If nightmares persist or significantly disrupt your sleep, talk with a healthcare provider! They can offer you more personalized guidance.
- Natural Sleep Aids: If taking melatonin keeps causing nightmares, you could try alternatives like magnesium or valerian root. The result may not be as immediate, but it can be a viable substitute.
So, should I stop taking melatonin? The answer is no, not necessarily! If melatonin helps you sleep, and the dreams aren’t too disruptive, you likely don’t need to worry.
Only if you're waking up exhausted or are disturbed by nightmares would it really be worth rethinking your approach.
When to Take Melatonin
Now that We Know Some of the Effects, When Should We Take the Supplement?
Quickly, we can run through why and when to use melatonin. If you find yourself starting a new job, school, or another situation that shifts your sleep schedule, melatonin will be your best solution. This is also true of jet lag, in which melatonin is remarkably effective in preventing and/or reducing.
In general, melatonin will be your best choice when you need to get to sleep quickly. Natural sleep aids, like valerian root, can help with long-term sleep improvement since it tends to work gradually. It is also often used to ease anxiety. If your trouble falling asleep involves stress or anxiety keeping you awake, valerian root is the best solution.
If you want a solution that combines the best of both of these worlds, try Dr Emil's EZ Doze Plus!
This strong natural sleep aid combines melatonin and valerian root for a more relaxing and effective sleep. This is great if you are an adult in need of a quick fix, sleepwise. The supplement form allows for easy dosage control, which can alleviate potential vivid dreams.
And, there you have it! Now you are an expert in how melatonin works, why it may cause nightmares, and when to take it. Here’s to better quality sleep!
