What Long-Term Melatonin Users Should Know—And What To Do Instead
Share
Most of us have been there—staring at the ceiling at 2 a.m., willing our minds to quiet down. It’s no wonder melatonin has become one of the most popular sleep aids in the world. Marketed as a “natural” solution, it feels like an easy fix for sleeplessness. But new research suggests that long-term melatonin use may not be as harmless as it appears—and it might not solve the root of why you can’t sleep in the first place.
Better sleep starts with understanding what’s really happening in your body.
In this deep dive, we’ll explore:
- Why melatonin use is rising worldwide
- What the latest studies say about its long-term health impacts
- How melatonin may actually interfere with your normal sleep system
- Science-led alternatives that support, not suppress, natural sleep rhythms
- Better sleep starts with understanding what’s really happening in your body.
Why This Conversation Matters Right Now
Global melatonin use has tripled in the last decade, with nearly 1 in 5 adults in the U.S. reporting regular use. Yet few realize that melatonin is classified as a hormone, not a vitamin or mineral—and its long-term safety remains under-researched.
In Europe and Canada, melatonin is available only by prescription, highlighting how differently countries regulate its use. The U.S. treats it like a dietary supplement, which means dosage accuracy and labeling vary widely between brands.
According to Google Trends data, queries for “melatonin every night,” “melatonin heart risk,” and “natural sleep aid alternatives” have surged since 2022—reflecting growing public concern about dependency and long-term effects.
Melatonin: The Hormone Behind the Hype
Melatonin isn’t a supplement in the usual sense—it’s a hormone your brain naturally produces in response to darkness, signaling that it’s time to rest. Short-term use can help reset your circadian clock to adapt to time changes when you travel across time zones or if you do shift-work, but taking it every night for months or years can throw your internal clock off balance.
What the Research Is Showing
A recent study by the American Heart Association found that long-term use of melatonin (12 months or more) in individuals with insomnia had a 90% higher chance of heart failure over 5 years compared with matched non-users (4.6% vs. 2.7%, respectively). Further analyses showed that those taking melatonin were nearly 3.5 times as likely to be hospitalized for heart failure when compared to those not taking melatonin (19.0% vs. 6.6%, respectively), and were nearly twice as likely to die from any cause than those in the non-melatonin group (7.8% vs. 4.3%, respectively) over the 5-year period.
While this association study clearly raises safety concerns about the widely used supplement, it is important to note that it does not prove a cause-and-effect relationship. Nonetheless, the study clearly raises red flags that will hopefully lead to experiments that directly examine the effects of melatonin on cardiovascular function and safety.
These findings remind us that even “natural” hormones can have broad effects throughout the body. Melatonin doesn’t just influence sleep—it plays a role in regulating metabolism, blood pressure, and other physiological systems. Using it every night without medical supervision can unintentionally disrupt the body’s delicate hormonal balance.
Another often overlooked fact is that many over-the-counter melatonin products contain doses that greatly exceed what the body makes naturally, sometimes 10 to 100 times more. Over time, this can suppress your body’s ability to regulate its own sleep–wake cycle, leaving you dependent on the supplement and often no better rested. Moreover, some of the side effects of melatonin, including headaches, dizziness and next-day grogginess, might be attributed to taking an excessive dose of melatonin.
Key Insight: Your pineal gland naturally releases about 0.3 mg of melatonin nightly. Most supplements on the market range from 3–10 mg—up to 30 times more. Over time, this can desensitize your body’s natural production and alter other hormones tied to metabolism, stress, and cardiovascular health.
Common side effects associated with high-dose or prolonged use:
- Morning grogginess
- Dizziness or headaches
- Mood disturbances
- Menstrual irregularities or hormonal shifts (especially in perimenopausal women)
Curious if plant-based alternatives can work?
Why Melatonin Does Not Work Effectively For Many People
Melatonin helps tell the body when to sleep, and does not address the root causes of most forms of insomnia. It’s most effective for occasional use or for specific issues like jet lag or shift-worker sleep disorder, not for chronic insomnia. In other words, if your insomnia stems from factors like stress, anxiety, late-night screen use, or excessive caffeine consumption, melatonin won’t help you sleep better because it simply will not modify these underlying causes of insomnia.
In fact, melatonin, at least in the U.S., is not indicated for the treatment of insomnia, and clinical practice guidelines published by the the American Academy of Sleep Medicine (AASM) emphasize that clinicians should not use melatonin in adults to treat chronic insomnia.
According to the American Academy of Sleep Medicine, melatonin has limited value for chronic insomnia. The preferred approach combines behavioral therapies, consistent sleep hygiene, and light exposure control to reestablish a natural circadian balance.
The Root Cause: Symptom vs. System
Insomnia isn’t a single problem—it’s often a combination of stress, light exposure, hormonal changes, and disrupted circadian rhythms. A pill that manipulates one hormone is unlikely to solve the system-wide imbalance. Sustainable improvement comes from supporting your body’s natural sleep processes instead of overriding them.
Sleep problems are often part of a broader imbalance involving cortisol levels, mood regulation, and light exposure. Melatonin can mask these underlying issues, leading to a false sense of improvement.
Signs your sleep issues are systemic:
- You wake up tired even after 8 hours
- You remain on screens late into the evening
- Your stress or caffeine intake remains high
What To Do If You’re Relying on Melatonin
If melatonin has become your nightly routine and you want to stop its use, you can start resetting your system with a few practical steps:
- Establish a regular rhythm: Go to bed and wake up at consistent times, even on weekends.
- Reduce evening light exposure: Turn off bright screens and dim overhead lights two hours before bed.
- Cut down caffeine and alcohol intake during the afternoon and evening: Both interfere with deep and REM sleep.
- Create a pre-sleep ritual: Stretching, reading, or gentle breathing can help train your body to relax.
- Evaluate underlying factors: Chronic sleep issues may be attributed to many different factors including stress, anxiety, thyroid imbalance, menopause, or sleep apnea—worth discussing with your doctor.
- Use supplements cautiously: Short-term use under professional guidance may help; long-term use should always be reviewed with a healthcare provider.
- To minimize rebound sleeplessness, taper off melatonin gradually rather than stopping abruptly.
How to Reset Your Circadian Rhythm Naturally
Your circadian rhythm—the internal 24-hour clock—relies on light, food timing, and temperature cues. Here’s how to realign it:
- Morning sunlight: 10–20 minutes outdoors soon after waking resets your melatonin shut-off signal.
- Evening darkness: Dim lights two hours before bed to prompt natural melatonin release.
- Consistent meal timing: Late dinners can delay your sleep window by increasing insulin.
- Cooler sleep environment: Body temperature naturally drops before sleep—keep your room between 18–20°C.
- Digital hygiene: Avoid blue-light-heavy screens before bed or use warm-tone filters.
These cues reinforce the same rhythms melatonin tries to simulate—without the side effects.
The Key Takeaway: Support Your Sleep, Don’t Override It
While melatonin may be useful for short term sleep deprivation or jet lag, it was never intended to be a permanent fix for chronic insomnia. Good sleep comes from restoring balance—aligning your habits, environment, and internal systems so your body can do what it was designed to do naturally. Better nights of sleep aren’t just about more hours in bed—they’re about deeper, more restorative sleep that supports your heart, mind, and long-term health.
Beyond Melatonin: What’s Next?
Natural Sleep Aids That Don’t Disrupt Hormones
If you’re seeking support without relying on hormones, several natural compounds show evidence-based benefits for improving sleep quality:
Magnesium glycinate — supports muscle relaxation and reduces nighttime awakenings.
L-theanine — an amino acid from green tea that calms neural activity without sedation.
Valerian root — may shorten sleep latency, though effects vary by individual.
CBD and terpenes — early studies suggest they enhance deep and REM sleep architecture.
Expert Tip: Look for supplements tested in human trials and free from synthetic melatonin or sedatives.
Clinicians are now exploring non-hormonal solutions that enhance natural sleep cycles without disrupting hormone balance. One example is Defined Sleep, a plant-based formula combining hemp-derived CBD and terpenes.
Double-blind, randomized, placebo-controlled, crossover in people with insomnia
Improved deep + REM sleep up to 2x in some participants
No grogginess or dependency
How It Differs: Rather than forcing sedation, it supports the body’s neural pathways that regulate deep and REM sleep—restoring your rhythm naturally.
TL;DR:
Melatonin = short-term aid, not long-term fix
Long-term use linked to hormonal and cardiac concerns
Support your sleep system through routine, light exposure, and non-hormonal aids
Explore hormone-free sleep support backed by clinical research.
FAQs
1. Is it safe to take melatonin long-term?
Long-term melatonin use is generally not recommended without medical supervision. While short-term use can improve sleep quality, prolonged use may disrupt your body’s natural sleep-wake cycle or cause side effects like headaches, dizziness, or morning grogginess. It’s best to consult a doctor if you’ve been using melatonin nightly for months or years.
2. What can I take instead of melatonin for better sleep?
If you want natural alternatives to melatonin, try magnesium, L-theanine, or herbal teas like chamomile and valerian root. Cognitive Behavioral Therapy for Insomnia (CBT-I) and sleep hygiene habits—such as consistent bedtimes, limiting blue light, and reducing caffeine—are also proven to be more sustainable long-term solutions.
3. How can I safely stop using melatonin after long-term use?
Gradually lowering your melatonin dose rather than quitting abruptly can help your body readjust. Support your sleep naturally with relaxation techniques, a dark sleep environment, and consistent routines. If withdrawal insomnia occurs, talk to your healthcare provider about tapering guidance or natural supplements.
4. What should long-term melatonin users know about heart health?
There is limited evidence linking melatonin use to heart failure or cardiovascular issues, but people with preexisting conditions should be cautious. Always discuss ongoing melatonin use with a cardiologist, especially if you’re on blood pressure or heart medications, as melatonin may affect these.