“Minimal research exists on using melatonin beyond a few months,” says Dr. The long-term effects of taking melatonin are also a question mark. Less common side effects from taking melatonin include: “Melatonin is generally safe for most people, but too high of a dose can lead to unpleasant side effects.”Ĭommon side effects from taking melatonin include: Drerup suggests you take between 1 to 3 milligrams of melatonin per night. What are the side effects of taking melatonin?ĭose-wise, Dr. A 2020 study found that after melatonin broke down in the body, one of the resulting molecules helped mice improve their long-term memory.
“Increased amounts of melatonin may lead to higher levels of vasotocin - therefore more REM sleep and potentially vivid dreams.” Scientists are also exploring the links between melatonin and memory. When you’re sleeping, melatonin also releases vasotocin, a protein that regulates REM sleep, she adds. “If you are spending more time in the stage of sleep where vivid dreams are most likely to occur, this may naturally lead to increases in bad/vivid dreams,” says Dr. Studies have found that melatonin can increase REM sleep, the sleep cycle known for causing vivid dreams. If you are having particularly vivid or bad dreams after taking melatonin, it may be your body’s natural response to falling into a deeper, more restful sleep. Reasons you might have vivid dreams after taking melatonin “There’s no conclusive evidence as to how exactly your dreams are affected by taking melatonin supplements,” she says. Drerup, it’s unclear if taking extra melatonin before going to bed causes bad or vivid dreams. Certain sleep disorders, such as obstructive sleep apnea, and taking medications such as beta blockers and antihistamines, can also lead to an increase in vivid dreams and/or nightmares. In general, you might have more vivid dreams if you’re anxious or stressed. Does melatonin cause bad or vivid dreams? “Most people’s bodies produce enough melatonin for sleep on their own.” In fact, research has shown adults with circadian rhythm sleep disorders, including delayed sleep-wake phase disorder and jet lag, benefit most from more melatonin. “Timing of melatonin onset is key to help sleep,” Dr. A lack of exposure to natural light during the day is also associated with lower melatonin levels. If you are in the habit of scrolling through your phone or tablet at night, the glow produced by your screen can also cause melatonin to drop. However, melatonin levels can decrease due to factors such as stress, smoking and shift work that disrupt your sleep patterns. In an ideal world, melatonin levels would sync up with the presence of natural light.
“As a result, melatonin helps regulate one’s circadian rhythm and synchronize our sleep-wake cycle with night and day.” That’s why you start to feel sleepy as soon as it gets dark - or find yourself drowsy in afternoons during winter when the sun sets earlier. “Darkness prompts the pineal gland to start producing melatonin, while light causes that production to stop,” says Dr. Within the pineal gland, melatonin production fluctuates depending on the time of day. This synthesis happens in your pineal gland, a small, oblong-shaped gland located in your brain. Melatonin is synthesized from serotonin, a mood-regulating neurotransmitter associated with happy feelings. “Melatonin helps your body know when it’s time to sleep and wake up,” says Dr. Decreasing melatonin levels are a signal that it’s time to rise and shine. When your melatonin levels increase, you start to feel tired and more chilled out. What is melatonin?ĭubbed the “sleep hormone,” melatonin functions as both a turn-down service and an internal alarm clock. We spoke with behavioral sleep medicine psychologist Michelle Drerup, PsyD, about how melatonin affects your body and what side effects to look for. However, many people who take melatonin also report having vivid or bad dreams, a side effect that may be concerning. In recent years, many people have turned to melatonin - a naturally secreted hormone that’s also sold as an over-the-counter dietary supplement - to bring on ZZZs.Ī National Center for Health Statistics report found the number of adults taking melatonin more than doubled between 20.Īs a supplement, melatonin is associated with helping you get to sleep - and stay asleep. We do not endorse non-Cleveland Clinic products or services.
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