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What Is Melatonin?

Melatonin is a hormone that the body naturally makes in the pineal gland in the brain. This hormone regulates the natural sleep-wake cycle, also called the body’s natural circadian rhythm or biological clock. Melatonin causes you to feel sleepy after dark and awake during the daylight hours.

How Does Taking Melatonin Help With Sleep?

Melatonin levels are highest in the body between the hours of 11 p.m. and 3 a.m. Taking a melatonin supplement can help to regulate sleep by supplementing the levels of natural melatonin hormone in the body. 

Melatonin supplements are widely available in pharmacies and drug stores. They can be used as a sleep aid for occasional insomnia, jet lag, delayed sleep-wake phase disorder, and anxiety before and after surgery.

Is Taking Melatonin Safe?

Short-term use of melatonin supplements is generally safe for most people. Taking melatonin can improve sleep, thus reducing daytime fatigue and enhancing overall well-being. Unlike some other sleep medications, taking melatonin does not lead to dependency. In addition, taking melatonin does not lead to tolerance, i.e., getting used to the medicine and needing higher doses over time.

What Are The Possible Side Effects of Melatonin?

Melatonin does not commonly cause side effects, but here are some you can look out for: dizziness, headache, daytime sleepiness, stomach ache, dry mouth, itchy skin, restlessness, pain in your arms or legs, strange dreams or night sweats, and nausea. 

How Does Alcohol Affect The Body? 

Alcohol affects the body in many different ways and can have both short-term and long-term health effects. A hangover is the most common short-term effect of alcohol. It is a set of unpleasant symptoms, including:

• Excessive thirst

• Headache

• Dizziness

• Frequent urination

• Dehydration

• Fatigue

• Weakness

• Muscle aches

• Nausea

• Diarrhea

• Decreased concentration

• Irritability and other mood changes

What Are The Effects of Alcohol on Sleep?

Drinking alcohol has sedative effects. Alcohol can make you drowsy and fall asleep faster. However, eventually, alcohol has a negative impact on sleep. It can disrupt your normal sleep cycle and prevent you from getting enough deep sleep. For example, you may experience sleep disruptions during the night due to increased urinary frequency. The fragmented sleep and poor sleep quality after drinking alcohol can leave you feeling hungover, tired, and drowsy the next day. Long-term alcohol abuse and addiction can lead to chronic sleep problems, leading to irritability, anxiety, and depression.

Impact of Alcohol on Long-Term Health

According to the World Health Organization (WHO), long-term effects of alcohol consumption are linked to more than 200 diseases, including nutritional deficiencies, obesity, liver disease, diabetes, cancers, and many others.

Mixing Melatonin And Alcohol

Can You Mix Melatonin and Alcohol?

Mixing melatonin and alcohol is not recommended because of the risk of negative side effects due to interactions between the two. It is best to avoid alcohol if you are taking a nightly melatonin supplement. If you do drink alcohol, allow at least 2-3 hours before you take a melatonin sleep aid. 

What Happens If You Take Melatonin With Alcohol?

Both melatonin and alcohol have sedative effects. Therefore, taking melatonin and alcohol together can lead to very deep sleep, difficulty waking up in the morning, and excessive drowsiness during the daytime hours. Other side effects of mixing alcohol and melatonin may include:

• An increased risk of falls due to drowsiness and dizziness

• An increased risk of accidents and injuries due to impaired coordination, cognitive function, focus, and decision-making skills

• Mood changes, including irritability and anxiety, due to disrupted sleep patterns

• Vivid dreams

• Flushing of the face

• Swelling of the hands and feet.

• Fast heart rate and high blood pressure.

Potential Dangers of Combining Melatonin And Alcohol

Potential risks of combining alcohol and melatonin include worsening symptoms of obstructive sleep apnea (OSA). OSA is a condition in which there are repeated episodes of stopped breathing during sleep. Alcohol is a central nervous system depressant that slows down brain activity and breathing. When someone with OSA drinks alcohol, it can lead to potentially dangerous decreased breathing and oxygen levels in the body, which can be life-threatening. Mixing alcohol and melatonin can increase alcohol’s effects on sleep and breathing.

Learn about how to stop snoring.

How To Take Melatonin Supplements For Best Results

How Long Before Bed Should You Take Melatonin?

You should take melatonin 30-60 minutes before bedtime.

Is 5 mg of Melatonin Too Much?

Taking 5 milligrams (mg) of melatonin is generally okay for most people; however, this dose might be too much for some people, such as the elderly or those who are naive to melatonin. Most people benefit from a dosage of 1 to 3 mg of melatonin per day. However, some people may need a higher dose, such as 5 mg nightly. It is best to start at a lower dose, for example, 1 mg, and increase if needed. Talk to your doctor or pharmacist if you’re not sure what dose of melatonin to start with.

Find out “How Much Melatonin Is Safe To Take?”

Who Shouldn't Take Melatonin?

People who are pregnant, breastfeeding, or have pre-existing health conditions such as depression, seizure disorders, autoimmune disorders, diabetes, high blood pressure, sleep disorders, or high blood sugar levels should talk to their healthcare professional before taking over-the-counter (OTC) melatonin supplements. Similarly, those who are taking medications to treat any of these conditions should check with their provider before taking OTC products such as melatonin supplements to avoid harmful drug interactions.

When to See a Doctor?

Call your healthcare provider if taking melatonin for 1-2 weeks does not provide relief from sleep difficulties. You may have underlying health issues that should be properly diagnosed and treated. For example, your sleep problems could be due to sleep disorders such as obstructive sleep apnea, which, if left untreated, can increase your risk of many chronic diseases.

Safer Alternatives And Best Practices

Natural Sleep Aids 

• Warm milk, chamomile tea, and tart cherry juice.

• Daily exercise (at least 2 hours before bedtime).

• Supplements such as valerian root.

• Prevent night sweats with a fan nearby or lightweight comforters.

Find out the Best Sleep Aids: Prescription Vs. Over-The-Counter.

Tips For Healthy Sleep Habits and Better Sleep

• Keep a regular sleep schedule (going to bed and waking up at the same time every day, including weekends).

• Avoid heavy meals at least 2 hours before bedtime.

• Avoid stimulants like caffeine in the second half of the day (after 2 pm).

• Avoid alcohol at least 3-4 hours before bedtime.

• Create a restful sleep environment consisting of a cool, dark, quiet bedroom without distractions.

• Stop using all electronics and screens 2 hours before bedtime. The blue light from these devices disrupts the body’s natural sleep-wake cycle. 

• Practice stress reduction techniques like deep breathing and yoga to promote better sleep.

Seeking Help and Treatment for Alcohol Dependency

People struggling with excessive alcohol use should seek professional treatments for alcohol abuse. There are several treatment options available for alcohol addiction recovery with proven effectiveness, including medically supervised detoxification, psychotherapy and counseling, and medications to manage cravings and withdrawal symptoms. In the meantime, if you have sleep problems, don’t mix alcohol and melatonin—potential side effects of combining the two include serious breathing problems.