As melatonin supplements surge in popularity, medical professionals are expressing concerns about their unregulated use. These over-the-counter sleeping aids, often marketed as “natural” and “harmless,” are easily accessible through various online platforms, prompting many to self-medicate without consulting healthcare providers.
Melatonin is a hormone that naturally regulates sleep-wake cycles, typically increasing in the evening to promote rest. While most individuals produce sufficient melatonin for healthy sleep, those facing insomnia or frequent travelers across time zones have increasingly turned to these supplements for relief.
According to Ayan Basak, a consultant psychiatrist at Charnock Hospital in Kolkata, melatonin should be used only under medical supervision and for short-term treatment. He recommends a low bedtime dose of 2-5 mg, combined with good sleep hygiene and addressing underlying stressors. Basak points out that since the U.S. Food and Drug Administration classifies melatonin as a food supplement rather than a medication, it is readily available in various forms, which can lead to self-medication and associated health risks.
Overuse of melatonin might result in headaches, hormonal fluctuations, or mood disturbances, ultimately disrupting the natural sleep patterns it is intended to improve. “Melatonin may assist with sleep, but without proper guidance, it can disrupt the body”s natural rhythms,” Basak cautioned.
Psychologists are especially concerned about young individuals who take melatonin without professional advice, as this could mask underlying mental health issues such as anxiety or depression. Deboshila Bose, a counseling psychologist at Fortis Hospital in Anandapur, Kolkata, stated, “Sleep difficulties can signal deeper mental health problems. When individuals self-medicate, they may overlook these issues rather than confront them. Over time, dependency on sleep aids can develop.” She cited the example of a 29-year-old teacher using melatonin to cope with depression-related sleep disturbances, acknowledging that while she is aware of the risks, the pills provide temporary relief.
While melatonin is generally safe for short-term use, medical experts warn that reliance on these supplements can create conditioned behaviors where the mind associates pill intake with sleep. A marketing professional shared his experience of starting melatonin after a friend”s recommendation due to disrupted sleep from long working hours. “I began with weekly doses, but now I rely on it daily,” he said.
Overconsumption or improper timing of melatonin can hinder natural sleep regulation, resulting in grogginess and exacerbating insomnia when the supplement is skipped. Devdeep Roy Chowdhury, a senior clinical psychologist at Monoshij, emphasized that the trend reflects a growing cultural inclination toward seeking quick fixes instead of adopting sustainable methods for sleep regulation. He noted, “People who take melatonin at night often pair it with caffeine in the morning or alcohol in the evening, which can compromise the body”s natural self-regulation mechanisms and erode confidence in one”s ability to sleep naturally.”
Experts advocate for a balanced approach to melatonin use, emphasizing the importance of moderation and awareness. They recommend reinforcing behavioral changes such as maintaining a consistent sleep schedule, reducing screen time before bed, engaging in regular physical activity, and practicing relaxation techniques to support natural circadian rhythms.
