Melatonin, a hormone that regulates our sleep-wake cycle, has become increasingly popular as a supplement to help with insomnia and sleep deprivation. However, experts warn that taking too much melatonin can lead to unpleasant side effects such as headaches, grogginess, and vivid dreams.
Scientists say that the body’s natural production of melatonin is closely tied to its internal clock, which regulates our need for sleep at nighttime. Taking a low dose of melatonin, typically around 0.3-1 milligram, may help with falling asleep, but taking higher doses does not necessarily translate to better sleep.
In fact, research suggests that the effects of melatonin on sleep are often overstated and that it’s unlikely to work as well as a placebo for insomnia. Experts also note that the quality of melatonin supplements can vary widely, with some products containing much more or less melatonin than advertised.
While taking melatonin may not be life-threatening, high doses can lead to side effects like headaches, nausea, and dizziness. There is no scientific consensus on what constitutes an “overdose” of melatonin for adults, but experts warn that excessive use can lead to psychological dependence and mask underlying sleep problems.
Rather than relying on supplements, sleep experts recommend supporting your body’s natural production of melatonin through lifestyle changes such as maintaining a consistent sleep schedule, avoiding screens before bed, and getting regular exercise. If you do choose to take melatonin, look for products that have been independently tested by third-party labs and follow the recommended dosage.
Source: https://www.nationalgeographic.com/health/article/melatonin-dosage-too-much