Can Melatonin Make You Anxious?

Melatonin supplement has become increasingly popular over the years as an over-the-counter sleep aid, particularly in younger age groups, but does it have any other side effects? It turns out that melatonin can also help you feel more awake, and there are some instances where this may be problematic.

This article explains melatonin production, supplementation, and what side effects are associated with melatonin use and offers advice on whether it's right for you or not.

What is melatonin?

Melatonin is a hormone produced naturally to regulate the body's circadian rhythm. This natural internal clock tells you when it's time to wake up and when it's time to fall asleep. It also regulates the immune system and protects against inflammation. Recently, it has been sold and consumed as a health supplement. [1]

How does melatonin work?

Melatonin is a hormone supplement that helps control your sleep and wake cycles. In response to darkness, the pituitary and pineal gland releases it when it's time to sleep. It's outside factors that affect the hormone.

If you have insomnia at night, taking melatonin may help. For instance, if you stay up late watching TV on weeknights but wake up earlier for work on weekends. But only in small amounts; too much melatonin can make some people anxious or cause other side effects. [2]

Handling anxiety with melatonin

Sleeping with anxiety can be challenging. If your concern is interfering with sleep, melatonin could be a natural remedy for helping to treat symptoms of anxiety, such as insomnia and trouble falling asleep. It might even prevent you from getting a good night's rest. [3]

However, melatonin may also trigger feelings of agitation and make your sleep disorders worse if not used correctly! [4]

Here's what to look for when using melatonin for sleep deprivation and symptoms of anxiety:

1. Anxiety symptoms

Acknowledge if your sleep phase is caused by anxiety or another condition. If so, melatonin may help with symptoms of anxiety and sleep issues, but it's not a cure-all to treat anxiety. Melatonin can also interact with other medications, so be sure to talk to your doctor before adding it to your regimen! [5] And if you're unsure of you have anxiety yourself, I would suggest taking this Anxiety Test.

2. The right dosage of melatonin supplements

The correct dosage varies from person to person, depending on factors like age and health conditions. To determine your ideal dose, start with 0.5 mg at bedtime and increase over time until you find what works best for you—but never exceed 3 mg per day without consulting a healthcare provider first! [6]

3. Take time to adjust

When you start taking melatonin supplements, your body might react in different ways like giving you a headache, making you feel dizzy or grumpy, or causing you to feel sick or have a stomachache. This happens because your body is getting used to changes in its hormone levels. If you're taking melatonin to help with sleeping problems or feelings of anxiety and you start to feel any of these bad reactions, you should stop using it right away and tell a doctor about it. [7]

What are the possible side effects of melatonin?

Some people experience side effects when taking melatonin supplements for insomnia, primary adult sleep disorders, or jet lag. The common side effects include [8]:

1. Dizziness
2. Daytime drowsiness
3. Headaches
4. Panic attacks
5. Irritability
6. Mood disorders
7. Anxiety

More severe side effects, including suicidal thoughts and feelings of paranoia, have also been reported. Side effects should improve if they're caused by a melatonin overdose or an interaction with other medications and will also improve after stopping the use of melatonin. If any side effects occur while using melatonin, speak to your doctor as soon as possible.[9]

Can melatonin make you agitated?

Well, it's a bit of both. Studies show that melatonin can sometimes help, but not always. This hormone has been used for a long time to help with sleep problems and is often praised for its ability to make people feel relaxed. [10]

Notwithstanding, it's essential to be aware of potential side effects such as agitation and interactions with prescription medication. Patients should consult with a medical provider if they are thinking about taking melatonin supplements or are seeking treatment for sleep problems or anxiety disorders. [11]

How is sleep linked with melatonin?

When we sleep, melatonin is released. Children and young adults have higher levels of melatonin compared with older people. [12] The amount of melatonin that the body produces at night follows a 24-hour cycle. Levels are highest from around 11 pm to 3 am and lowest between 7 am and 8 am. [13]

The importance of a good night's sleep

New studies are telling us that good sleep is super important for staying healthy and can even help with feelings of anxiety.

One study showed that if you have trouble sleeping, you're twice as likely to develop anxiety problems compared to people who sleep well.

Sleep changes the amount of a hormone in your body called melatonin. This hormone helps control your sleep-wake cycle and when there's a lot of it, you feel sleepy and relaxed. [13]

How to get better sleep naturally

Most people try to fix poor sleep quality with over-the-counter sleep aids. [14] While they might help users fall asleep faster, they're not always a sustainable solution.

Natural sleep aid alternatives to melatonin supplements include [15]:

• Eating more carbs
• Avoiding caffeine and alcohol before bedtime
• Consuming more protein at dinner time.

Other strategies for improving your sleep are reducing stress and making lifestyle changes, such as exercising regularly or finding new hobbies that will give you better stress relief.

As always, you must talk with your doctor if you're concerned about how much sleep you get each night. They can determine if a lack of quality shut-eye is a medical problem or a habit that needs breaking. You can also read Are Sleeping Disorders Genetic? Unraveling The Mysteries to help you understand better.

7 Alternative safer methods than consuming melatonin for anxiety

Unlike other commonly used over-the-counter (OTC) sleep aids, melatonin has few side effects, but that doesn't mean it's safe to take when anxiety is at play. [16]

Although long-term melatonin use is believed to cause little harm for most people, there are better options for reducing anxiety. [17]

Safer ways to reduce anxiety include:

1. Staying active and getting enough natural light during daylight hours

If your insomnia is primarily due to daytime anxiety, try keeping a regular sleep schedule by sleeping at a specific time and waking up at a set time. It helps regulate circadian rhythms and trains your body to fall asleep more easily. It also allows you to exercise during daylight hours, which can help reduce stress levels. [18]

To help you start getting in regular exercise we recommend, Dumoyi Smart Weighted Fit Hoop for Adults Weight Loss.

2. Exercising consistently everyday

You should try exercising at least 30 minutes per day on most days of the week if possible; even 10 minutes of daily exercise can improve overall health and reduce feelings of stress and anxiety.

Discovering a form of physical training you appreciate, whether walking, running, yoga, or something else, is essential. If you don't like to exercise alone, try joining a local gym or fitness center to meet others who share your standards and goals.

You may also consider taking up a new sport or hobby, such as hiking, rock climbing, or tennis. When choosing an exercise regimen, consider how long and often you want to work out each week—and make sure you have time for it in your schedule! [19]

3. Taking power naps

Taking a 20-minute nap in the midafternoon can help boost alertness while also helping reduce feelings of stress throughout the day. [20]

The combination of these strategies may be enough to keep anxiety from interfering with your ability to fall asleep naturally or stay asleep through the night without medication or supplements like melatonin! And just for you, we would recommend this bestselling Hochoek Silk-Sleep-Mask Eye-Mask Eye-Cover Eyeshade.

4. Meditating to reduce anxiety disorders

The ancient practice of meditation helps with anxiety and other mental health issues.

In one study, participants who took a mindfulness-based stress reduction course showed a decrease in anxiety symptoms and an increase in mindfulness (meaning they were better able to pay attention to what was happening around them). [21]

5. Reading a book

There's no shortage of self-help books on anxiety and depression that can help with your mental health issues, but even reading fiction can help put your mind at ease.

One study showed that reading for as little as six minutes reduced stress levels by 68%. So grab a book and read! [22]

6. Listening to music

Music is another way to reduce stress and anxiety, especially if it helps you relax or distracts your mind from stressful thoughts. If music isn't your thing, try taking a bath or walking—both are proven methods of reducing stress levels. University Of Nevada, Reno explains the details of this fact in Releasing stress through the power of music.

7. Talking to someone

It's tough to open up about your feelings, especially if it's something that's been bothering you for a while. But talking to someone willing to listen can help take some of that burden off your shoulders and give you a chance to vent your frustrations.

In addition, even if they don't know how to help, just having someone listen and empathize with your situation can make all the difference in how well you deal with it moving forward. [23]

Final thoughts

Studies on the connection between melatonin and anxiety have not provided a straightforward yes or no answer. That said, it has been observed that in healthy individuals, the short-term use of melatonin (less than four weeks) presents minimal risks. Some individuals, particularly those with pre-existing health conditions, might even find that it helps alleviate their anxiety and sleep issues.

While taking melatonin is generally considered safe for temporary use, long-term studies are lacking to conclusively determine its long-term safety. Due to this, it is strongly advised to consult with a professional healthcare provider before starting or continuing a melatonin regimen, particularly for those with health complications.

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