Research Calls The Safety Of Melatonin Into Question (Especially When Taken Nightly)

Unfortunately, research has linked prescription and over-the-counter sleep aids to cognitive decline, and studies have also called the safety of melatonin—a commonly used sleep aid in the United States—into question. 

As Seema Bonney, M.D., the founder and medical director of the Anti-Aging & Longevity Center of Philadelphia, previously told mindbodygreen: "It's important to remember that melatonin is a hormone, and using any hormone regularly can down-regulate your own production of that hormone." Ashley Jordan Ferira, Ph.D., RDN, mbg's former vice president of scientific affairs, added, "I have not seen good data to show that high doses of melatonin will not impact your endogenous, natural production of melatonin." 

There's also significant cross talk between the hormone melatonin and sex hormones like estrogen and testosterone, leading some experts to worry about melatonin's possible long-term side effects on reproductive health.

Unfortunately, we don't know whether taking melatonin long-term is safe. The good news is that there are a lot of nonhormonal alternative sleep aids. If you're concerned about the safety of long-term melatonin use, here are a few alternatives to consider, plus some science-backed lifestyle adjustments for better sleep: 

Magnesium is known as nature's "relaxation mineral" because of the role it plays in the nervous system, and it can be helpful for winding down and getting to sleep. Experts recommend a dose of 100 to 200 mg, taken one to two hours before bed. Here are some high-quality magnesium supplements to look into.

Research shows4 that CBT can be effective in helping you fall asleep, stay asleep, and get more efficient sleep and higher-quality sleep if you are an adult or adolescent with insomnia.  

You've probably heard of phytocannabinoids like CBD, which are natural compounds found in hemp oil that can reduce5 feelings of anxiousness and stress. Here are a few options for bedtime.

A 2018 Virginia Tech study showed that the mere expectation of checking work email after hours can cause anxiety and stress that can sabotage your sleep. 

Research has shown that mindfulness meditation can significantly improve sleep quality. Here are 10 tips for starting a daily meditation practice that lasts. 

Melatonin use has soared in recent years, but there's a lot we don't know about its safety long term. Experts recommend leaning on melatonin as a "once in a while" sleep aid but exploring other nonhormonal options for daily use.