Experts are cautioning against the overuse of melatonin tablets, as many users report poor sleep quality. The Sleep Foundation reveals that 37% of Americans experienced worse sleep in the past year, contributing to a surge in sleep aid use.
Dr. Michael Breus, known as the Sleep Doctor, warns that melatonin is often misused. He explains, “Melatonin is a sleep regulator, not a sleep originator.” The supplement, available as tablets and gummies, is marketed for sleep problems but may not be effective for chronic insomnia.
Dosages vary by brand, but experts recommend a daily dose of five milligrams. The National Center for Complementary and Integrative Health suggests that there is insufficient evidence on melatonin’s long-term effectiveness and advises cognitive behavioral therapy as a primary treatment for chronic insomnia.
Excessive use of melatonin can lead to headaches, drowsiness, nausea, and lowered body temperature. Dr. Luis F. Buenaver from Johns Hopkins University advises using less than three milligrams two hours before bed. If melatonin doesn’t improve sleep within a week or two, users should stop and consult a healthcare provider. If beneficial, melatonin can be used nightly for one to two months, after which users should assess their sleep and ensure proper sleep environment practices.
The rise in melatonin use has also led to a troubling increase in overdoses, particularly in children. The CDC reports a 530% increase in hospitalizations for melatonin overdoses from 2012 to 2021, with two child fatalities. Experts believe heart rhythm issues may be responsible for these deaths. Melatonin products, which mimic the natural sleep hormone, are often sold in doses higher than labeled and are unregulated by federal authorities.
