When you’re constantly waking up in the middle of the night and wasting your last precious hours of sleep while awake, drinking a bottle of melatonin may seem like a good idea. It’s easy to get and should help you sleep. . . Correct? Lack of sleep might make this logic sound, but experts say taking melatonin in the middle of the night can actually make your sleep time worse. how? We’ll let the pros explain.
Experts featured in this article
Dr. Michael Breus is a sleep expert and clinical psychologist.
Max Kerr, DDS, is a board-certified dental sleep medicine specialist in Austin, Texas.
When to take melatonin and when to delay
Sleep expert Dr. Michael Breus explains that while taking melatonin is generally safe and can help you fall back asleep, taking the supplement after going to bed may cause you to feel groggy in the morning, to a certain extent. It will disrupt your sleep. “Melatonin is no Sleeping pills. It’s a sleep regulator,” Dr. Bruce told PS. “It changes when your body wants to sleep.
He also warns that taking the incorrect dose of melatonin may have adverse effects. “If the dose is too high, [melatonin] Can cause nightmares.
Max Kerr, DDS, agrees that if you have a relatively normal sleep schedule, taking 0.3 to 2 milligrams of melatonin an hour before bed should help you fall asleep. If you need to reset your body clock (for example, because of shift work or jet lag), Dr. Kerr says taking 5 milligrams of melatonin can help you fall asleep faster and improve the quality of your sleep. (FWIW, the Cleveland Clinic recommends starting at 1 mg and increasing the dose by 1 mg per week as needed, with no more than 10 mg per dose.)
Taking the appropriate dose of melatonin can help reduce any negative side effects, including headaches, dizziness, and nausea. But if you find yourself taking supplements regularly, be sure to talk to your doctor. Experts recommend against taking melatonin long-term, so if you need to take melatonin every night, or take it regularly for more than three months in a row, it’s best to seek professional help to see if there’s something behind your sleep problems. For example, if you wake up every morning feeling like you can go right back to sleep or can’t function without your morning coffee, you may be experiencing chronic sleep deprivation, caused by a condition like sleep apnea, Dr. Kerr says. of.
There are lifestyle changes you can try at home to promote better sleep, including establishing a relaxing bedtime, regular exercise, and reducing caffeine intake. However, if you’ve tried changing your habits but still find yourself using melatonin consistently, consulting your doctor or sleep specialist may be the best way to get truly restful sleep.
Chandler Plante (she/her) is PS’s assistant health and fitness editor. She has more than four years of professional journalism experience, previously serving as an editorial assistant at People magazine and writing for Ladygunn, Millie and Bustle Digital Group.
