Sleep is one of my favourite topics, mostly because it’s something many of us struggle with. Some people fall asleep easily but wake up wide-eyed at 2 a.m., wondering whether to check emails or reorganise the kitchen. Others toss and turn all night despite trying every supplement under the sun.
And trust me, I’ve tried them all: valerian root, magnesium, ashwagandha, glycine… yet I still struggle with waking up during the night.
If you’re researching melatonin supplements in the middle of another sleepless night, this article is for you. I want to break down the full story, because while supplements can be helpful, melatonin deserves a little more caution.
What Melatonin Really Is
Melatonin is a hormone your brain naturally produces to manage your sleep-wake cycle. Levels rise in the evening when it gets dark, signalling to your body that it’s time to rest.
It sounds simple. You’d think that taking a melatonin supplement would help you fall asleep more easily. And in some cases, jet lag, shift work, or short-term insomnia, it can. But things become tricky when melatonin is used regularly or long-term.
Melatonin isn’t a vitamin or a botanical. It’s a hormone. And taking hormones externally can confuse your body’s natural balance.
How Supplements Can Disrupt Your Natural Melatonin Production
Your body relies on feedback loops to regulate hormones. When you take a melatonin supplement, you’re giving your system a concentrated hit, typically between 1 mg and 5 mg.
To put that into context, your body naturally produces only 10 to 80 micrograms of melatonin each night. Meanwhile, supplements can deliver up to 5,000 micrograms in one dose. That’s hundreds of times more than your body ever makes.
When your brain detects abnormally high melatonin levels, it assumes it doesn’t need to produce any of its own. This is called negative feedback. Over time, this can suppress natural melatonin production.
The Problem With Melatonin “Spikes”
Most melatonin tablets create an immediate spike in your bloodstream. They don’t mimic the gentle rise your brain produces naturally as evening approaches. Instead, they flood your system too fast and with too much.
High supplemental melatonin also stays in your system longer than intended. This can shift your circadian rhythm, leading to morning grogginess instead of alertness. Many people report vivid dreams, nightmares, dizziness, headaches, and mood changes.
Melatonin can also interact with medications such as certain antidepressants, blood pressure tablets, and hormonal contraceptives.
Why Melatonin From Food Doesn’t Cause These Issues
If melatonin supplements can disrupt natural production, why is melatonin from food considered safe?
There are two key reasons:
1. Foods contain physiological doses.
Even melatonin-rich foods offer amounts similar to what your body naturally produces, not hundreds of times more.
2. Food releases melatonin gradually.
Melatonin from food is absorbed slowly during digestion. This gentle release aligns with your natural rhythm, without creating the spikes that tell your brain to shut down its own production.
This is why a melatonin-rich dinner, like cherries, bananas, nuts or oats, can help support sleep without disturbing your hormonal balance.
Natural Ways to Support Sleep
If your sleep feels unpredictable or you rely on melatonin every night, it may be time to step back and take a broader approach. A few key habits can make a big difference:
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Getting bright natural light exposure in the morning
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Reducing screen time in the evening
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Improving your bedroom lighting routine
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Using nutrition to support relaxation and sleep
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Using non-hormonal supplements such as magnesium or glycine when needed
These support your body’s natural processes rather than overriding them.
Final Thoughts
Melatonin supplements can be helpful in specific situations, but daily use may do more harm than good by disrupting your natural hormonal rhythm. If you’re struggling with sleep, focus first on lifestyle, light exposure, and nutrition before relying on hormones.
Your sleep system is delicate, and sometimes the best approach is the most natural one.
--Written by Hala Ali, founder of Dietapplements
