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Many people take melatonin to fall asleep faster or avoid waking up during the night. In fact, Americans used more than twice the amount of melatonin in 2018 that they used in the previous decade, according to research published in “The Journal of the American Medical Association.” The study warns that taking too much melatonin could cause health risks, and that there’s not much evidence to support “melatonin use for sleep disturbances.”
Although short-term use of melatonin as a sleep aid seems safe, the study points out that “data on long-term use and high-dose use are scarce,” so it’s unclear whether long-term use is safe. Many participants in the study reported using more than the recommended five-milligram dose. This is cause for concern, since over-the-counter melatonin products may contain much higher doses than advertised. According to the study, “[T]he actual content of melatonin in marketed supplements may be up to 478% higher than the labeled content.”
Since it’s considered a dietary supplement, melatonin is regulated less strictly than prescription drugs by the FDA. In a previous interview with POPSUGAR, Dr. Alcibiades Rodriguez, an assistant professor at the Department of Neurology at NYU Grossman School of Medicine, said to check the label of melatonin supplements for any added ingredients. He recommended looking for products that contain only melatonin.
Dr. Rodriguez also warned against casual usage of a melatonin supplement, saying that taking too much melatonin before bed can cause headaches and even nightmares.
Without knowledge of melatonin’s long-term effects, it’s best to create effective sleep habits to ensure a good night’s sleep. Make your bed and bedroom as cozy as possible with these sleep products, and limit screens before bed. To induce calmness naturally, try meditation, stress-relieving yoga, a warm bath, chamomile tea, this counting trick, or reading before bed.