Is Melatonin Habit Forming? Dosage, Dependency & Side Effects 

Melatonin, an endogenous neurohormone, governs the sleep-wake cycle. It is also called “sleep hormone” because of its calming and sedative effects.

If you’ve used (or are thinking about using) it to help you fall asleep, you’re certainly curious about the query, is melatonin habit forming? Can you become dependent on melatonin?

As more people seek solutions for sleep-related issues, questions about the safety and habit-forming potential of melatonin have become increasingly common.

This comprehensive guide will delve into what melatonin is, its side effects, its potential for habit formation, and what individuals should consider before incorporating it into their nightly routine.

What is Melatonin?

Melatonin is a hormone that is produced naturally in the brain by the pineal gland, mostly during the night. It regulates the sleep-wake cycle, commonly known as the circadian rhythm. Essentially, melatonin helps signal to your body that it’s time to sleep.

Sleep specialist Marri Horvat says, “Melatonin is a hormone that is naturally made by your brain in response to darkness. When someone takes melatonin, they are either trying to increase the amount of this hormone overall or increase the amount they have in their body at a certain time to help them fall asleep.”

How Melatonin Works

Before discussing the potential of melatonin habit formation, we should know how melatonin works.

Melatonin production is affected by the quantity of light exposure you receive. When it’s dark, the pineal gland releases more melatonin, which makes you feel drowsy and helps you fall asleep. Conversely, exposure to light suppresses melatonin production, signaling to your body that it’s time to wake up.

Melatonin has additional functions in the body than controlling sleep, including antioxidant properties and involvement in the immune system. It’s accessible as a supplement and is frequently used to treat sleep disorders like insomnia.

Melatonin can also help individuals with other medical conditions that cause poor sleep quality, such as:

• Depression
• Bipolar disorders
• Schizophrenia
• Alzheimer’s disease or dementia
• Pre- or post-surgical anxiety

It is an over-the-counter supplement in the United States that is generally found near vitamins and supplements.

Melatonin can be taken as a supplement in

• Liquid
• Pill
• Chewable tablet.

Is Melatonin Habit Forming?

Melatonin can be habit-forming for some people. Melatonin itself may not be addictive, but some individuals may develop a psychological dependence on melatonin. This can occur if they come to believe that they cannot sleep without melatonin, even if their body may not actually need it for regular sleep.

Over time, melatonin dependence as a sleep aid can become ingrained in their bedtime routine, leading to a perceived need for its use.

Can you Become Dependent on Melatonin?

If your body develops physical dependence on a substance, it adjusts to it over time, requiring larger doses for the same effect, and you might experience withdrawal symptoms upon discontinuation. However, this pattern doesn’t occur with melatonin.

Physically, melatonin is not typically considered addictive in the same way as substances like alcohol. This is because melatonin does not lead to the development of tolerance, withdrawal symptoms, or cravings when discontinued. Unlike addictive drugs that alter brain chemistry, melatonin supplements the body’s natural production of the hormone.

However, some experts believe that long-term use of melatonin supplements may affect the body’s natural production of the hormone. Prolonged reliance on external sources of melatonin for sleep regulation may potentially disrupt the pineal gland’s ability to produce melatonin endogenously.

As a result, individuals may become dependent on supplemental melatonin to initiate and maintain sleep rather than rely on their body’s natural rhythms. However, this did not occur in a study of night shift workers who took melatonin for seven days while maintaining their natural melatonin level.

Dr. Horvat explains, “Your body is naturally dependent on melatonin already. It needs this hormone to help you fall asleep, which is why we produce it. There is no concrete evidence to suggest that taking melatonin will suppress our body’s ability to produce it. The idea that our bodies could become dependent on an external supplement has not been proven.”

In short, you will not become physically dependent on melatonin, but you may develop psychological dependence. It means that for some of you, melatonin is habit-forming if you find yourself unable to sleep without it and become nervous when you attempt it.

It’s essential to note that individual responses to melatonin supplementation can vary. Factors such as

• Genetics,
• Underlying sleep disorders,
• Lifestyle choices
• Dosage

These factors can influence how individuals respond to melatonin. While some individuals may use melatonin without developing a habit, others may be more prone to dependence.

Side Effects of Melatonin

Melatonin is not habit-forming and is generally considered safe for short-term use, but like any supplement or medication, it has side effects.

According to Dr. Horvat,

“Some people are more sensitive than others to melatonin, but it is hard to know which patients will respond this way. Interestingly, melatonin is a headache, but in some people, it is an effective headache preventive medication.”

Melatonin is often taken as a sleep aid. Hence, one of the main side effects of melatonin is drowsiness or sleepiness.

He further says,

“Most people do not have side effects, but some can experience increased sleepiness when waking up, headaches, or dizziness,”

Other side effects include:

• Nausea and Dizziness
• Vivid Dreams or Nightmares
• Mood Changes
• Changes in Blood Pressure
• Interference with Hormonal Balance
• Allergic Reactions
• Lower mental performance.

A recent study (2023) shows that young adults have low cognition after using melatonin.

The National Center for Complementary and Integrative Health states, “There’s not enough information yet about possible side effects to have a clear picture of overall safety.”

Hence, melatonin is considered safe for short-term use. However, please keep in mind that there is a significant lack of clear evidence on the effects of long-term melatonin consumption. If you are experiencing side effects while using melatonin, consult your doctor. They could recommend different dosages or an alternative.

Is Melatonin Safe for Kids?

It’s bedtime again, and you’re having trouble getting your child to sleep? Are you curious about whether melatonin is safe for kids? Is melatonin habit forming in kids? You’ve heard that melatonin supplements can help children fall asleep more easily.

Children are at heightened risk for melatonin exposure because of the supplement’s widespread use and growing popularity as a sleep aid. Its safety and efficacy in children have been the topic of d discussion and ongoing research.

Melatonin is usually regarded as safe for short-term use in kids. It can be effective in helping children with sleep onset difficulties, such as insomnia or delayed sleep phase disorder. Short-term use is taking melatonin for a few weeks to a few months under the supervision of a healthcare practitioner.

Melatonin production in kids typically increases in the evening to promote sleep. However, some children may have difficulties with melatonin production or timing, leading to sleep disturbances. Supplementing with melatonin can help regulate their sleep patterns.

Melatonin use is safe and effective in kids with sleep difficulties when used appropriately and under the guidance of a healthcare professional. However, long-term safety and optimal dosing in children require further research.

You can also learn more about newborn habit formation to know how they form certain habits.

Side effects of Melatonin in Kids

As you know, melatonin is considered safe for kids, with few severe side effects reported. However, the dosage consumed can influence the extent of its effects, potentially leaving a child feeling drowsy during the day. Some children may also experience:

• Mood disturbances
• Headaches
• Dizziness as a result of melatonin use

In some cases, melatonin can lead to night terrors and nightmares. However, for other children, it may actually help reduce these disruptions in sleep patterns. It’s important to note that the melatonin side effects can vary from child to child, and careful monitoring is essential.

Overall, evidence on melatonin use in children is limited, and it should be used with caution when supplementing for sleep. While it may be beneficial to certain children, it is critical to consult with a healthcare practitioner and regularly monitor its effects to guarantee its safety and effectiveness.

Dosage of Melatonin for kid

Determining the appropriate dosage of melatonin for children requires careful consideration of several factors, including:

• The child’s age
• Child weight
• Individual sleep needs

For children, the recommended starting dose of melatonin typically ranges from 0.5 milligrams to 3 milligrams, depending on age and individual factors. Melatonin should usually be administered 30 minutes to an hour before bedtime to let it take effect and synchronize with the body’s natural sleep-wake cycle.

Melatonin habit forming and its dependence should be kept in mind. Younger children may require lower doses, while older children may benefit from slightly higher doses. It is necessary to start with the lowest effective dose and then adjust based on the child’s response.

Dr. Robinson says,

“I encourage parents to use it for only a short period — maybe a month or two — while they’re trying to readjust their patterns and behaviors.”

Parents and caregivers need to consult with a healthcare professional as a preventive measure before giving melatonin to a child, especially if the child has underlying health conditions or is taking other medications. A healthcare provider can guide the appropriate dosage and usage of melatonin based on the child’s individual needs and circumstances.

Conclusion

The question of melatonin habit forming remains a source of continuous debate and inquiry. Melatonin is not typically considered habit-forming in the same way as certain medications or substances.

Still, there is a possibility of developing a psychological dependence on melatonin, particularly if individuals come to rely on it to initiate and maintain sleep. However, physiologically, melatonin does not cause physical dependence, withdrawal symptoms, or cravings when discontinued.

Keep in mind that melatonin should only be used responsibly and under the supervision of a healthcare expert, particularly if used for an extended period.

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