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Melatonin, often hailed as the “sleep hormone,” is a popular supplement used to promote better sleep and regulate the body’s internal clock. While it can be highly effective when taken in appropriate doses, excessive consumption can lead to unwanted side effects and complications. In this article, we’ll explore seven signs that you may be taking too much melatonin, along with bonus side effects to watch out for.
Additionally, we’ll discuss what to do instead to ensure the safe and effective use of this commonly used sleep aid.
1. Headache
Experiencing frequent headaches after taking melatonin may be a sign that you’re consuming too much of the supplement. Melatonin’s role in regulating circadian rhythms and sleep-wake cycles can affect blood vessel dilation and contribute to headaches in some individuals.
2. Nausea
Nausea and gastrointestinal discomfort are common side effects of melatonin overdose. Excessive levels of this sleep hormone can disrupt the normal functioning of the digestive system, leading to feelings of nausea and even vomiting in some cases.
3. Dizziness
Feeling dizzy or lightheaded after taking melatonin may indicate an overdose. Melatonin can affect blood pressure regulation and may cause fluctuations in blood pressure levels, leading to feelings of dizziness or faintness.
4. Abdominal Pain
Abdominal pain and discomfort, including cramping and bloating, can occur when you take too much of this sleep aid. These symptoms may be indicative of gastrointestinal irritation or inflammation caused by high doses of the supplement.
5. Drowsiness
Ironically, taking too much melatonin can result in excessive drowsiness or grogginess during the day. While it’s commonly used to promote sleep, excessive levels in the body can lead to prolonged drowsiness and difficulty waking up in the morning.
6. Diarrhea
Melatonin overdose can disrupt normal bowel function and lead to diarrhea in some individuals. Excessive melatonin levels may stimulate intestinal motility and increase the frequency and urgency of bowel movements.
7. Irritability
Taking too much melatonin can also have psychological effects, including irritability and mood changes. While melatonin is often used to promote relaxation and calmness, excessive levels can lead to feelings of agitation and irritability.
Other Side Effects of Taking Too Much Melatonin
In addition to the primary signs of taking too much, there are several other side effects to be aware of:
- Depression
- Arthralgia (joint pain)
- Vivid dreams
- Psychomotor agitation
- Anxiety
- Confusion
- High blood pressure
- Mood changes
What To Do Instead
If you’re experiencing any of the signs or side effects of an overdose, it’s essential to take action to address the issue:
- Consult with a healthcare professional to determine the appropriate dosage of melatonin for your needs.
- Consider alternative sleep aids or relaxation techniques to promote better sleep, such as practicing good sleep hygiene, mindfulness meditation, or cognitive-behavioral therapy for insomnia (CBT-I).
- Gradually taper down your dosage under the guidance of a healthcare provider to avoid withdrawal symptoms and rebound insomnia.
- Reduce caffeine intake later in the day (or entirely).
- Exercise earlier in the day.
Conclusion
While melatonin can be a helpful supplement for promoting sleep and regulating circadian rhythms, it’s essential to use it responsibly and avoid excessive doses. By being aware of the signs of melatonin overdose and taking steps to address them, you can ensure safe and effective use of this commonly used sleep aid. If you’re experiencing any adverse effects from melatonin supplementation, don’t hesitate to seek guidance from a healthcare professional to determine the best course of action for your individual needs.
