Medically reviewed by:
Dr. Shiyan Ooi
,
School of Medical Sciences, University of Manchester
Melatonin is widely used as a natural sleep aid, but for some people, it may have unexpected side effects, including increased anxiety. While melatonin is primarily known for regulating sleep cycles, its influence on the brain extends beyond sleep, affecting mood, stress, and even anxiety levels.
So, can melatonin actually make anxiety worse? In this article, we'll explore the scientific research on melatonin's effects, why some people experience anxiety after taking it, and safer alternatives for improving sleep without triggering anxiety.
Melatonin is a hormone produced by the pineal gland in response to darkness. It plays a key role in regulating the sleep-wake cycle by signaling to the body that it's time to sleep. Many people take melatonin supplements to help with insomnia, jet lag, or shift work sleep disorders. Learn about how melatonin affects sleep.
Melatonin interacts with receptors in the brain to promote relaxation and sleep. However, it also influences neurotransmitters such as serotonin and GABA, which are involved in mood regulation and anxiety responses.
Melatonin is synthesized from serotonin, a neurotransmitter associated with mood stability. While serotonin generally promotes feelings of well-being, changes in serotonin signaling can contribute to anxiety. Read about serotonin's role in anxiety.
While melatonin is generally considered safe, some people report feeling more anxious after taking it. There are several reasons why this may happen:
Melatonin influences multiple neurotransmitter systems, and in some individuals, this interaction may lead to an overstimulated brain state, causing restlessness and increased anxiety.
Some people are more sensitive to hormonal fluctuations, and taking melatonin supplements may temporarily disrupt the balance of stress-related hormones such as cortisol.
Melatonin is effective in small doses (0.3-1 mg), but many commercial supplements contain much higher amounts (3-10 mg). Excessive melatonin can lead to paradoxical effects, including grogginess, vivid dreams, and increased heart rate, which can mimic anxiety. Learn about melatonin dosage and effects.
Melatonin can interact with antidepressants, blood pressure medications, and other drugs that influence the nervous system, potentially worsening anxiety symptoms.
Individuals who are more likely to experience anxiety from melatonin include:
Start with a low dose of melatonin (0.3-1 mg) rather than high-dose formulations to minimize the risk of side effects.
Melatonin should be taken 30-60 minutes before bed. Taking it too early or too late can disrupt natural sleep rhythms.
If melatonin causes anxiety, consider natural alternatives such as:
At Sleep Reset, we provide expert-designed, non-medication solutions to help you sleep better without relying on melatonin or supplements. Our program incorporates CBT-I, sleep coaching, and personalized strategies to improve sleep naturally.
Struggling with sleep? Take our sleep quiz to find a customized plan that works for you.
While melatonin can be an effective sleep aid for many people, it may contribute to anxiety in some individuals due to its effects on neurotransmitters, hormonal sensitivity, and dosage issues. If you find that melatonin worsens your anxiety, adjusting your dosage or exploring natural alternatives can help.
By prioritizing sleep hygiene, stress management, and behavioral sleep strategies, you can achieve restful sleep without the risk of anxiety-related side effects.
Dr. Shiyan Ooi
Dr. Shiyan Ooi is a medical doctor with over a decade of experience treating patients with chronic conditions. She graduated from the University of Manchester with a Bachelor of Medicine and Surgery (MBChB UK) and spent several years working at the National Health Service (NHS) in the United Kingdom, several Singapore government hospitals, and private functional medicine hospitals. Dr. Ooi specializes in root cause analysis, addressing hormonal, gut health, and lifestyle factors to treat chronic conditions. Drawing from her own experiences, she is dedicated to empowering others to optimize their health. She loves traveling, exploring nature, and spending quality time with family and friends.