Melatonin is the hormone in your body that promotes sleep and regulates your body's sleep-wake cycle. It gets produced in varying amounts depending on what time of day it is and how light it is wherever you are.
So, it gets produced more at night and when it's dark, and less during the day or when it's bright. This production of melatonin also declines as we age, due to stress, certain health conditions, or your environment.1
Melatonin also has anti-inflammatory and antioxidant properties, regulates blood pressure, immune function, and body temperature, as well as helps improve sleep.
If you are having trouble sleeping, you may be considering taking a melatonin supplement to help improve your sleep or remedy your insomnia.
Melatonin supplements aid in sleep by increasing the levels of melatonin circulating in your body, thus helping to regulate your sleep-wake cycle.1 The supplement comes in natural and synthetic forms and can be used for insomnia, jet lag, sleep disorders, or night shift workers.
While melatonin is safe for short-term use, the research on long-term use is still inconclusive. But one question that everyone may have is, can you become addicted to it?
Is Melatonin Addictive?
Melatonin is not addictive in the same sense that drugs and alcohol can be. You don’t get symptoms of withdrawal or dependence when you are taking it.
Unlike other sleep medications, it also doesn’t cause a sleep hangover, and you can’t build a tolerance to it that causes you to take more and more of it to get the same effects.
Doctors normally recommend that you take it for temporary relief of sleep issues while seeking other methods to help you sleep, or as a short-term solution for correcting your sleep routine in the instance of jet lag or night shifts.
Regardless of how you use it, the research at the time of writing shows that melatonin isn’t addictive. However, research hasn’t proven whether or not it has worsening side effects the more you use it, or for long-term use.
Melatonin Dosage and Timing
Melatonin dosage can be tricky because of the side effects it can cause, and the timing plays a very big role. Too small of a dose won’t give you the desired effect, but too large of a dose can put you to sleep for far too long and potentially disarray your sleep cycle.
It's best to start with a low dose, and then work your way up to whatever you find is the best dose for you. Starting doses range from 0.2 to 5 mg a night.2 Your age, weight, and other medications and supplements you may take also play a role in what dosage you should try.
If you are taking an anticoagulant, anti-platelet, immunosuppressant, or contraceptive prescription, then melatonin might negatively interact with them, and you should ask your doctor before you begin a melatonin regimen.
The timing of when you take it may also play a role. It's best to take 30 minutes before you plan on falling asleep.2 If you take it too early, you may find yourself falling asleep before you are ready to, or even in dangerous situations.
If you find yourself getting drowsy and try to fight it, you are diminishing the effects of the melatonin and it might end up not working overall.
Melatonin Side Effects
The most common side effect of melatonin is vivid dreams, as many people have reported. So, even if you start sleeping better, the dreams you have while asleep might be jarring at first.
Other side effects include headaches, nausea, dizziness, and stomach cramps. Side effects don’t necessarily mean melatonin is addictive, but if you experience a lot of side effects while taking it, you may be taking too high of a dose.
How to Sleep Better
Focusing on good sleep practices, or sleep hygiene, rather than relying on melatonin supplementation should be your foremost choice for promoting good sleep, and only using the melatonin when needed and as prescribed. Good sleep habits include:3
- Being consistent with your bedtimes. Going to sleep at the same time every single night will help your body regulate its sleep-awake cycles without the need for extra melatonin long-term.
- If you do need melatonin, taking it at consistent times and going to sleep at consistent times will also help your body regulate itself alongside the melatonin.
- Use blackout curtains, sleep masks, or earplugs to make sure your room is dark and quiet and there are no distractions around you preventing sleep.
- Putting away cell phones, TVs, computers, and all electronics before going to bed. These devices emit blue light that can interfere with your body’s natural melatonin production. Limit your use before bed or use a blue light reducing filter.
- Spending time outside in the morning will help promote sleep by exposing you to natural light earlier in the day preparing your body to respond to its increased melatonin levels at nighttime.
Conclusion
Currently, no research shows melatonin is addictive in the physiological sense. But since it can promote better sleep (and who doesn’t want more sleep!) it may cause you to rely on melatonin to get good sleep.
Therefore, it’s important to take it as prescribed, in as low of a dose as possible, and only when needed.
If you do decide to take a melatonin supplement, we recommend Performance Lab Sleep. It contains natural melatonin from tart cherries, combined with magnesium, that helps to relax muscles, settle nerves, and assist in drifting off into a restful slumber.
Just take 2-4 capsules 30 minutes before bedtime to help you fall asleep better with no groggy side effects in the morning. If you want better sleep, Performance Lab Sleep can help promote and stabilize your circadian rhythm.
Overall, the answer is no, melatonin is not addictive, and it is safe to take short-term to help support your body in its sleep-wake cycle.
Consult with your doctor if you think you need a melatonin supplement to find the best dosage for you and ensure that you are taking it safely!
References
- Andersen, L.P.H., Gögenur, I., Rosenberg, J. et al. The Safety of Melatonin in Humans. Clin Drug Investig. 2016;26:169-175.
- Boguszewska A, Pasternak K. Melatonin and its Biological Significance. Europe PMC. 2004;17(101):523-527.
- Zizhen Xie, Fei Chen, William A. Li, Xiaokun Geng, Changhong Li, Xiaomei Meng, Yan Feng, Wei Liu & Fengchun Yu. A review of sleep disorders and melatonin. Neurological Research. 2017;39(6): 559-565