More people are using melatonin and taking larger doses, research suggests. But some experts say taking melatonin incorrectly could make sleep worse.
Possible known side effects of melatonin include feeling groggy or dizzy after taking it or when waking up the next morning. The effect may be more pronounced with larger doses, which can lead to melatonin levels that are not only much higher than normal in the evening, but may also linger into the morning, Martin said.Won added that older people might be more susceptible to this “hangover effect” and waking up still drowsy.
Additionally, some people report having strange, vivid or intense dreams while taking melatonin. One theory is that the hormone appears to somehow be related to REM sleep, which is the phase of sleep in which most dreaming tends to occur, experts said.Be aware of the unknowns It’s widely considered safe to take small doses of melatonin or use supplements over short-term periods. But the effects of long-term usage or taking higher doses is less clear.“We don’t have information that it’s unsafe, but we also don’t have information that it’s safe,” Martin said.
Wu said he’s less concerned about chronic usage if people are sticking to low doses, appropriate timing and quality products.But another worry is that melatonin, considered a dietary supplement, is not regulated by the U.S. Food and Drug Administration as a prescription or over-the-counter drug, which means the FDA is not authorized to review products’ safety and effectiveness before they reach the market.
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