Have you ever had trouble falling asleep at night? If so, chances are that someone has recommended that you try melatonin.
This over-the-counter supplement can help regulate your sleep-wake cycle when taken about an hour before bed. However, while melatonin is popular for improving sleep quality, it could also have some unintended side effects – including nightmares.
In fact, many people who take melatonin report experiencing strange, lucid, and often scary dreams. The phenomenon of “melatonin nightmares” has gained significant attention on social media platforms such as TikTok, with over 36,000 views under the hashtag
Melatonin Nightmares. So, can melatonin actually cause nightmares? In this article, we’ll explore this question in depth.
We’ll discuss what melatonin is, how it works to improve sleep, and why it may cause nightmares. We’ll also provide tips on how to stop melatonin nightmares and get a more peaceful night’s sleep.
Can Melatonin Cause Nightmares?
If you’ve had terrifying dreams while taking melatonin, you’re not alone. While there is no direct link between melatonin and nightmares, experts have a few theories as to what may be happening.
Kristen Willeumier, PhD, neuroscientist and author of “BioHack Your Brain: How to Boost Cognitive Health, Performance & Power,” agrees, citing research that suggests melatonin can normalize REM sleep percentage and REM sleep quality.
“While it is currently unclear why melatonin causes nightmares, it is most likely due to its effects on REM sleep, a stage of the sleep cycle when we experience vivid dreams,” Dr. Willeumier tells POPSUGAR.
“REM sleep is a time when we process our unresolved emotions in support of healthy social and emotional functioning. Dreams are a time when we can be exposed to fear-inducing stimuli (i.e., stress, anxiety, and worry) in a safe environment.”
How does Melatonin Work?
To understand why melatonin may cause nightmares, it’s essential first to understand what melatonin is and how it works.
Melatonin is a hormone produced by the pineal gland in the brain. Its main function is to regulate our sleep-wake cycle, or circadian rhythm. Melatonin production is stimulated by darkness and suppressed by light, which means that it naturally starts rising in the evening and peaks during the night.
When melatonin levels are high, we feel drowsy and ready to fall asleep. Conversely, when melatonin levels are low, we tend to feel more alert and awake. This is why melatonin supplements are often recommended to people who have trouble falling asleep or staying asleep through the night.
The Link Between Melatonin and Dreams
While melatonin can help us fall asleep, it may also affect our dreams. Research suggests that melatonin may increase the amount of Rapid Eye Movement (REM) sleep we experience during the night. REM sleep is a stage of sleep where we tend to dream most vividly. Therefore, an increase in REM sleep could potentially lead to an increase in nightmares.
Another theory is that melatonin itself may not cause nightmares, but rather, it may interact with other medications or supplements that people take before bed. For instance, some studies have suggested that certain antidepressants can increase the likelihood of experiencing nightmares when taken with melatonin.
Moreover, some people may be more sensitive to melatonin than others, which means that they may be more prone to experiencing nightmares as a side effect.
How to Stop Melatonin Nightmares?
If you’re experiencing melatonin nightmares, there are several things you can do to stop them:
1. Lower Your Dosage
One of the simplest ways to reduce the risk of melatonin-induced nightmares is to lower your dosage. Most melatonin supplements come in doses ranging from 1-10 mg. If you’re currently taking a higher dose, consider reducing it to see if fewer nightmares occur.
2. Take Melatonin Earlier in the Evening
Taking melatonin too close to bedtime may increase the likelihood of nightmares. Try taking it earlier in the evening, at least two hours before you plan to go to sleep. This will give your body time to process the supplement before you drift off.
3. Avoid Stimulating Activities Before Bed
Engaging in stimulating activities before bed, such as watching TV or using your phone, can interfere with your body’s natural production of melatonin. This may increase the risk of nightmares. Try to avoid these types of activities at least an hour before bedtime.
4. Consider Other Sleep Aids
If you’re still experiencing melatonin nightmares, it may be time to explore other sleep aids. There are several natural supplements and prescription medications available that can help improve sleep and reduce nightmares. Speak to your doctor about what options may be best for you.
Conclusion
Melatonin is a popular supplement that can help regulate our sleep-wake cycle and improve sleep quality. However, as with any supplement or medication, there may be unintended side effects.
Melatonin nightmares, while not directly linked to the hormone itself, may occur in some individuals who take melatonin. By reducing dosage, taking melatonin earlier in the evening, avoiding stimulating activities before bed, and considering other sleep aids, people can take steps to reduce their risk of experiencing melatonin-induced nightmares.
It’s always essential to speak to your doctor before starting any new supplement or medication to ensure it’s safe and effective for you.
