Doctors warn that more melatonin does not mean better sleep, advice people to focus on sleep timing and lifestyle habits instead
For people struggling to fall asleep, melatonin can seem like an easy solution. The hormone, available in supplement form, has become a popular part of many nighttime routines, particularly among people dealing with disrupted sleep schedules or occasional sleeplessness. But when a usual dose appears to stop working, increasing it may seem like the logical next step.
Sleep specialists, however, caution that taking more melatonin does not necessarily translate into better or faster sleep. Instead, the reason it is not working as expected may have more to do with timing, lifestyle habits or an underlying sleep problem.
“More melatonin does not always mean better or faster sleep,” says Dr Harish Chafle, Senior Consultant Chest Physician, Bronchoscopists, Intensivist and Sleep Disorders Specialist at Gleneagles Hospitals, Parel, Mumbai. He explains that melatonin primarily helps regulate the body's internal sleep-wake clock rather than acting like a traditional sleeping pill.
Not A Sleeping Pill
Unlike medications designed primarily to induce sedation, melatonin works largely by signalling to the body that it is time to prepare for sleep. That distinction is important because increasing the amount taken does not necessarily produce a stronger sedative effect.
Dr Praveen Gupta, Chairman of Marengo Asia International Institute of Neuro and Spine (MAIINS), Marengo Asia Hospitals, similarly cautions against assuming that a larger dose will automatically provide better results.
“Melatonin is more about helping to regulate the body’s circadian rhythm than a strong sedative, so taking more may not provide much extra benefit,” he says.
Higher amounts may also bring unwanted effects. According to Dr Chafle, these can include morning grogginess, headaches and vivid dreams. Dr Gupta also points to morning drowsiness, headaches and vivid dreams as possible consequences of taking more than necessary.
Dose Timing Matters
If melatonin seems less effective, the first question may not be how much is being taken, but when it is being taken. Because melatonin interacts with the body's circadian rhythm, its usefulness can depend on timing and an individual's sleep-wake pattern.
“Melatonin works best when it is used at the right time for the individual's body clock,” Dr Chafle explains. Taking it at an inappropriate time may make it less useful, meaning that simply increasing the amount may not address the problem. Dr Gupta also stresses that melatonin can work differently depending on why someone is experiencing sleep difficulties and when the supplement is taken. This makes sleep habits an important part of the equation.
The Sleep Disruptors
A supplement cannot necessarily overcome habits and environmental factors that are continually disrupting sleep. Bright light exposure in the evening, prolonged phone or laptop use, inconsistent bedtimes and late caffeine consumption can all interfere with the body's natural sleep rhythm.
Stress can also play a role. Someone who is mentally alert or anxious at bedtime may continue to struggle with sleep despite taking melatonin. Alcohol and certain medications may further affect sleep patterns or interact with an individual's overall sleep health.
Dr Chafle recommends looking at factors including sleep timing, screen exposure, caffeine and alcohol intake, stress levels and the overall sleep routine before increasing a dose.
Other Conditions
Repeatedly increasing melatonin can also distract from a more important question: why is the person struggling to sleep in the first place? Persistent insomnia can sometimes be associated with conditions such as anxiety, depression, chronic pain, sleep apnoea or restless legs syndrome. In these situations, taking more melatonin may not address the underlying cause. “The aim should be to identify and treat the cause, not just to boost melatonin,” Dr Gupta says.
Dr Chafle similarly warns that simply taking more melatonin could mask an underlying problem rather than resolve it. Irregular sleep patterns and other sleep disorders may be responsible for ongoing difficulties.
Persistent Insomnia Problem
Occasional difficulty sleeping is different from a persistent pattern that begins affecting everyday life. If sleep problems continue for several weeks despite efforts to improve sleep habits, professional advice may be warranted.
Speak to a doctor or sleep specialist when ongoing sleep difficulties begin affecting daytime concentration, mood, work or daily functioning. Dr Gupta also recommends an assessment when insomnia persists for several weeks or is accompanied by symptoms such as loud snoring, pauses in breathing or excessive daytime sleepiness.
The takeaway is not necessarily that melatonin has no place in managing sleep difficulties, but that increasing the dose should not automatically be the response when it appears less effective. Understanding timing, sleep habits and potential underlying causes may be far more useful than simply taking more.
Better sleep is not always about pumping more supplements in the body. Sometimes, the most important thing is finding out what is preventing sleep in the first place.
