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Journalism of Courage
I had a patient who had been taking melatonin supplements over the counter and still had disrupted sleep cycles, feeling drowsy and listless during the day. Melatonin supplements have become such a go-to remedy for sleepless nights, jet lag, or disrupted routines that many of us don’t realise that they can have side effects when we take them on our own. Let’s separate myth from fact.
Fact: Melatonin is a natural hormone but supplementing it improperly can disrupt your internal body clock. Melatonin helps regulate your circadian rhythm or your body’s internal 24-hour cycle. When taken without proper timing or dosage, especially over the long-term, melatonin supplements can confuse your sleep-wake cycle rather than fix it. This gets worse if you’re not sure whether your sleep issues are caused by a melatonin imbalance in the first place.
Fact: Timing is everything with melatonin—and getting it wrong can backfire. Unlike traditional sleep medications, melatonin doesn’t “knock you out.” Instead, it signals your body that it’s time to wind down. Ideally, it should be taken 30 minutes to an hour before your intended bedtime, and only if you’re trying to correct circadian rhythm issues (like jet lag or shift work sleep disorder). Taking it at the wrong time may delay your natural sleep cycle further, especially in conditions like insomnia.
Fact: High doses may worsen sleep quality. In most cases, low doses — 0.5 to 3 mg — are sufficient. Higher doses can lead to grogginess the next day, vivid dreams and even hormonal side effects. In adolescents or sensitive individuals, excess melatonin may disrupt puberty timing, mood regulation or body temperature control.
Fact: Self-medicating with melatonin can mask underlying problems. Sleep issues may stem from anxiety, depression, poor sleep hygiene or medical conditions like sleep apnea. Using melatonin without identifying the root cause can delay proper diagnosis and treatment. If taken long-term or alongside other medications, it may also interact with drugs for blood pressure, diabetes, or seizures.
Consult a doctor or sleep specialist before starting melatonin supplements, especially if you have a medical condition or are on other medications. Consider melatonin only if you have a clearly diagnosed circadian rhythm disorder or short-term jet lag.
Use it short-term, not as a nightly solution unless prescribed. Maintain good sleep hygiene—limit screens at night, create a consistent bedtime routine, and manage caffeine intake.
(Dr Nikhil Modi, Senior Consultant, Respiratory and Critical Care, Indraprastha Apollo Hospitals, Delhi)
