Melatonin has become a popular supplement for people struggling with sleep, especially those dealing with insomnia. Many believe it is safe because it is “natural.” But recent research suggests that long-term melatonin use may not be completely risk-free. The findings highlight the need to understand how sleep supplements can affect the body, especially the heart.
What Does Melatonin Do?
Melatonin is a hormone our body naturally produces to help control our sleep-wake cycle. When it gets dark, melatonin levels rise and signal the body that it is time to rest. Because of this, synthetic melatonin is widely sold as a sleep aid. However, in many countries, melatonin supplements do not go through strict regulation, which means the dose or purity may vary between brands.
What the Study Found
The study reviewed health records from more than 130,000 adults who had insomnia. Some of these individuals used melatonin for a year or longer, while others never used it. When comparing these groups, the researchers noticed something important:
- People who used melatonin long-term had a higher chance of developing heart failure.
- They were also more likely to be hospitalized because of heart failure.
- Additionally, the risk of death from any cause was higher among long-term users.
It is important to note that this study does not prove that melatonin directly causes heart failure. Instead, it shows a possible connection that should be examined further.
Comparison Overview
| Category | Melatonin Users (Long-Term) | Non-Users |
|---|---|---|
| Risk of Heart Failure | Significantly Higher | Lower |
| Hospitalization for Heart Failure | Almost 3.5x Higher | Lower |
| Risk of Death (Over 5 Years) | Nearly Twice as High | Lower |
These differences suggest that using melatonin for long periods should be approached with caution.
Why This Matters
Many people take melatonin every night without speaking to a doctor. It is often marketed as safe, but long-term effects are still not fully understood. This research suggests that doctors and patients should discuss sleep concerns more carefully instead of relying on supplements alone.
Safer Ways to Improve Sleep
Instead of depending on long-term melatonin use, consider these healthier sleep strategies:
- Maintain a consistent bedtime schedule
- Reduce screen time before bed
- Limit caffeine late in the day
- Increase natural light exposure during the morning
- Practice calming activities, like meditation or journaling
If insomnia continues, working with a healthcare professional or therapist may provide better long-term relief.
Final Thoughts
The new findings do not mean melatonin is always harmful. Short-term or occasional use may still be beneficial. However, using melatonin daily for months or years may carry risks that are not yet fully understood. Before continuing long-term melatonin use, consider speaking with a medical professional to ensure your sleep routine supports both rest and overall health.