Melatonin has quietly become a staple in nighttime routines across Indian households, emerging as the preferred solution for those struggling to fall asleep faster or recover from late-night screen time. Many consumers perceive it as a gentle, harmless aid to better sleep, largely due to its marketing as a "natural hormone." However, patterns of heavy and frequent consumption are growing increasingly common, bringing with them a wave of morning-after complaints.
The Morning After: Unpleasant Side Effects of Melatonin Overuse
In a widely circulated Instagram video that sparked significant discussion, Dr. Kunal Sood issued a crucial warning: "When you find out overusing melatonin, especially in high doses, can cause next-day grogginess, vivid dreams and throw you off your natural sleep rhythm." His statement echoes what sleep researchers have emphasized for years, generating renewed interest in how melatonin actually functions within the body and why certain dosages might create more problems than they solve.
Common symptoms reported by regular melatonin users include:
- Feeling unusually sleepy or groggy the next morning
- Experiencing vivid, intense or unsettling dreams
- Headaches, dizziness or mild nausea after waking
- Mood changes including irritability and anxiety
- Difficulty concentrating and mental fogginess
- Disruption of natural sleep-wake rhythms
How Melatonin Actually Works in Your Body
Melatonin is a hormone naturally produced by the pineal gland that regulates your sleep-wake cycle by increasing in the evening and decreasing as daylight returns. It signals the body that it's time to wind down, preparing both brain and body for rest. Unfortunately, modern lifestyle factors often interfere with this natural rhythm.
Bright screens, late-night studying, shift work and irregular routines can suppress natural melatonin production, leaving people feeling out of sync with their biological clocks. This is where synthetic melatonin supplements enter the picture, offering support when the body's internal timing feels disrupted.
The fundamental challenge lies in the dosage—most supplements deliver concentrations far exceeding what the body produces naturally. While small doses can gently support the sleep cycle, large or frequent doses can overwhelm the system, creating effects that spill over into waking hours. According to research published in Nutrients, overpowering melatonin levels may blur the boundaries between night and day rather than gently nudging the brain toward rest.
Long-Term Risks of Excessive Melatonin Consumption
Although generally considered safe when used moderately, long-term or excessive melatonin use carries risks extending beyond temporary grogginess. These concerns relate to how melatonin interacts with the brain's internal clock and how the body responds to prolonged exposure.
Documented risks include:
- Disruption of circadian rhythm when melatonin levels remain elevated too long
- Impaired alertness and balance the following day
- Potential hormonal interference, particularly in adolescents
- Reduced sleep quality over time
- Dependency-like behavior where users feel unable to sleep without supplements
Research indicates that chronic high exposure may "flatten" the natural melatonin curve, confusing the internal clock rather than strengthening it. This misalignment can cause ongoing sleep disturbances, creating a cycle where people feel dependent on increasing doses even as their underlying timing issues worsen.
Safer Approaches to Melatonin Use
Melatonin can be beneficial when used thoughtfully, functioning best as a tool rather than a nightly necessity. Dosage, timing and consistency significantly influence its effects on sleep, with minor adjustments often dramatically reducing unwanted side effects. Dr. Sood emphasizes that "research shows less than 1 mg often works better than high doses."
Safe-use recommendations include:
- Choosing the lowest effective dose—many studies indicate less than 1 mg is often sufficient
- Taking melatonin 30 to 60 minutes before bedtime to align with natural hormone rhythms
- Avoiding daily or long-term use without medical supervision
- Selecting third-party tested products to ensure accurate dosage and purity
- Combining melatonin with healthy sleep habits like reduced screen exposure before bed
Melatonin should ideally support your natural sleep system rather than replace it. When used sparingly, it can help regulate timing. When used excessively, it can interfere with the very rhythm it's intended to restore.
Disclaimer: This article serves informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.
