A leading sleep and pain specialist has warned that improper use of melatonin supplements can disrupt rather than improve sleep.
Dr Kunal Sood, an anaesthesiologist and interventional pain medicine physician, explained that melatonin is often misunderstood and misused, resulting in morning grogginess, fragmented sleep and circadian rhythm disturbances.
In a video shared on Instagram on November 23, Dr Sood emphasised that melatonin functions as a timing signal rather than a sedative. He noted that taking high doses or consuming the hormone at the wrong time can “disrupt the very rhythm it is supposed to support.”
Dr Sood explained that melatonin should be taken with careful attention to the body’s natural sleep-wake rhythm. When taken too late or in excessive amounts, its effects may continue into the next morning.
He said, “Large or late doses extend melatonin’s action into the morning, causing slowed alertness or a ‘sleep hangover’. The hormone continues signalling the brain to wind down instead of waking up.”
High Doses May Trigger Vivid Dreams
The physician also highlighted that large doses may intensify REM sleep, causing vivid or memorable dreams. He explained that overstimulating the REM cycle may fragment sleep further, leading to increased tiredness upon waking.
“High doses can intensify REM sleep or fragment sleep cycles, making dreams more vivid and more frequently recalled. This fragmented pattern also worsens morning fatigue,” he said.
Dr Sood noted that melatonin shifts the body’s internal clock, making accurate dosing essential. He warned that doses above one milligram may be metabolised slowly, overlapping into the wrong phase of the circadian cycle. Reviews, he added, recommend using the lowest effective dose.
He also drew attention to the unreliability of many over-the-counter supplements, which often contain higher doses than their labels indicate, increasing the risk of unintended side effects.
According to Dr Sood, sleep experts advise starting with just 0.5 to 1 mg of melatonin. Higher amounts rarely improve sleep and may backfire.
“Lower doses support sleep onset without blunting morning alertness. Higher doses do not improve sleep and are more likely to cause grogginess, vivid dreams, or clock disruption,” he explained.
Health professionals continue to encourage individuals to consult a doctor before using melatonin and to prioritise good sleep habits over supplements.
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