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 supplements in a post about Can Melatonin Make You Anxious?

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.

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. If you're someone who struggles to sleep and refuses to take Melatonin, we suggest reading up on How To Sleep Better.

Handling Anxiety With Melatonin

A stressing man in a post about Can Melatonin Make You Anxious?

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.

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

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!

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!

3. Take Time to Adjust

Some people experience side effects when taking melatonin supplements, such as headaches, dizziness, irritability, nausea, and stomach pain. It happens because your body takes time to adjust to changes in hormone levels. If you experience any adverse reactions when using melatonin for sleep issues or anxiety symptoms, stop taking it immediately and consult a physician.

What Are The Possible Side Effects Of Melatonin?

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

  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.

Can Melatonin Make You Agitated?

Agitation in a post about Can Melatonin Make You Anxious?

Yes and no. Research suggests that melatonin can help in some cases but not in others. The hormone does have a long history of use for sleep problems and is often touted for its calming properties.

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.

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. 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.

The Importance Of A Sleep Good Night's Sleep

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New research shows that sleep is essential for general health and can help relieve anxiety symptoms.

A recent study exposes that people who suffer from sleep problems are twice as likely to generate an anxiety disorder in their lifetime than those who don't have trouble sleeping.

Sleep affects your body's melatonin levels, a hormone that helps regulate your circadian rhythm and puts you into a restful state when levels are high.

How To Get Better Sleep Naturally

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

Natural sleep aid alternatives to melatonin supplements include:

  • 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 our Ultihow blog How To Sleep Better to see what to do to sleep well.

7 Alternative Safer Methods than Consuming Melatonin for Anxiety

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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.

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

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.

Also, read our blog Tips for Working Night Shift to learn how to improve your nighttime health.

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!

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.

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! You can find the best sleeping masks in the Ulti Best Products category The Highest Ranking Sleeping Mask.

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).

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!

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. You can find the best books on communication in the Ulti Best Products category The Top Communication Books.

Final Thoughts

According to studies on melatonin and anxiety, there isn't a simple yes or no answer.

However, when melatonin is used in healthy people and for short periods (less than four weeks), there are little to no risks. For some individuals, especially those with other underlying health issues, it may help reduce their anxiety and sleep troubles.

Taking melatonin is generally considered safe for short-term use; however, there aren't enough long-term studies to conclude its safety over time.

FAQ

Is it Good to Take Melatonin Every Night?

Melatonin has great sleep-promoting benefits for many people, but it's a hormone that can cause adverse reactions in some people, especially those with depression or anxiety. If you feel jittery and irritable after consuming melatonin every night, speak with your doctor. They may be able to help reduce your dose or recommend an alternative sleep aid.

How Long Does Melatonin Take To Wear Off?

It may take longer for some people's melatonin to wear off than others. However, when taking doses of 5mg or less, most people will see results from 2-3 hours on average. The larger your dose is (such as 10mg), it will likely take longer for you to notice any effects of melatonin kicking in. Remember, our body has a faster rate of absorption for smaller doses.

In some cases, users may not experience anything until 6-8 hours after taking their dose. It's important to remember that each person's biology and sleep patterns are different from one another. So, there isn't an average time when it comes to how prolonged melatonin takes to wear off.

What Happens If You Consume Melatonin And Don't Go To Sleep?

If you take melatonin and don't go to sleep right after, you may experience some side effects that can affect your nervous system. These include anxiety, irritability, and restlessness.

These symptoms are caused by high levels of norepinephrine (NE), a neurotransmitter responsible for attention, focus, and arousal. High levels of NE are linked with insomnia and anxiety disturbances such as generalized anxiety disorder (GAD) or panic disorder.

References

What Is Melatonin?

WebMD: Melatonin - Uses, Side Effects, And More

How Does Melatonin Work?

Sleep Foundation: Melatonin and Sleep

Handling Anxiety With Melatonin

Sleep Foundation: Anxiety and Sleep

Mayo Clinic: Melatonin

Anxiety Symptoms

Lemonaid: How melatonin may help anxiety (and when to avoid it)

The Right Dosage Of Melatonin Supplements

Health-Cleveland-clinic: Melatonin: How Much Should You Take?

Take Time to Adjust

Eat This, Not That: Surprising Side Effects of Taking Melatonin Supplements, Says Science

What Are The Possible Side Effects Of Melatonin?

Everyday Health: Melatonin Side Effects and Safety 101

Mayo Clinic:  Is melatonin a helpful sleep aid?

Can Melatonin Make You Agitated?

NCIIH: Melatonin: What You Need To Know

Sleep Foundation: Melatonin Side Effects

How Is Sleep Linked With Melatonin?

NCBI: Melatonin the "light of night" in human biology

PubMed: Declining melatonin levels and older people. How old is old?

How To Get Better Sleep Naturally

Medicaidco: Sleeping pills side effect

Sleep Foundation: Why Do We Need Sleep?

Apotheker: 18 Ways to Get Better Sleep Without Medication

NCIIH: Melatonin: What You Need To Know

Sleep: Why You May Not Want to Use Melatonin Every Night

Staying Active and Getting Enough Natural Light During Daylight Hour

Mood Surfing: Daytime Anxiety Impacts Insomnia

Exercising Consistently Everyday

Mayo Clinic: Exercise and stress: Get moving to manage stress

Taking Power Naps

Health-Cleveland-Clinic: Should You Take Power Naps

Meditating to Reduce Anxiety Disorders

National Library Of Medicine: Effects of Mindfulness-Based Stress Reduction (MBSR) on Emotion Regulation in Social Anxiety Disorder

Reading a Book

National Endowment: Why It Pays To Read

Listening to Music

University Of Nevada: Releasing stress through the power of music

Talking to Someone

Psychology Today: Why Talking About Our Problems Makes Us Feel Better

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