Dirty Little Secrets: Melatonin

This article has been researched and written by Arelang Naturals^® in-house writers.

Melatonin supplements: the magic pill or gummy or the stick-a-licks for all things sleep-related, right? Just pop one dose and you’re off into dreamland—at least, that’s the promise. Well, not so fast. Like most so-called “miracle” solutions, there’s more beneath the surface. While melatonin is often hailed as a natural remedy for sleepless nights, jet lag and late-night Netflix binges gone wrong, the reality isn’t so dreamy (dont you just love our puns!). What happens when you realize the supplement you’re taking may have dosage inconsistencies of up to 83%? Or when a “harmless” sleep aid suddenly leaves you groggier, dizzy and even dependent on it over time?

With global melatonin sales projected to reach $1.5 Billion by 2027 with India’s market catching on fast, it’s clear that sleep health is a growing priority. But here’s the catch: research shows melatonin works best in specific, short-term scenarios—like maybe jet lag. It’s far from the universal sleep savior that most marketers would have you believe.

A “Natural” Solution with Synthetic Surprises

Sure, Melatonin is technically a hormone that our bodies naturally produce when the lights go out. Its your brains way of saying ‘its time to sleep’.  But here’s a fun fact: there is nothing “natural” in the ‘natural melatonin supplements’ that are available in the market. They’re lab-made and then marketed to sound as natural as a chamomile tea!

Here’s another fun fact - your body needs no more than 0.3 to 1 micrograms, to be exact, to regulate your sleep-wake cycle (oh yes! The math…..1gram=1000mg; 1mg= 1000 micrograms). Most supplements pack 5-10 milligrams per dose - that's a whooping 5000 to 1000 times more than your body needs. Its like turning up the volume on your favorite song to max—great at first, but soon it’s just noise. The result? Grogginess, mood swings and even a creeping reliance on your nightly “quick fix.” Not so ‘natural’ now, is it?

The Not-So-Standard Standard Dose

Did you know that melatonin pills are super inconsistent in their dosage—consistent as varying by up to 83%? Yes, an analysis of popular melatonin products (reference - J Clin Sleep Med. 2017 Feb 15;13(2):163–165. doi: 10.5664/jcsm.6434) showed massive discrepancies between the labelled dose and the actual dose you’re swallowing. This means you could be taking double or half the dose listed on the bottle, which might explain why some nights it works and others you’re lying there wide awake, wondering why you bothered​.

But Wait, Isn’t It Non-Addictive?

One of the biggest selling points of melatonin is that it’s supposed to be non-habit forming. Well, here’s yet another fun fact - regular use can make your body expect that dose to fall asleep, especially if you’re using it every night. So while it’s technically not addictive, there’s a fine line between reliance and addiction. And you might find yourself back at the store, stacking up bottles just to get some sleep.

It’s Not for Everyone (Or Most People, Actually)

Melatonin works well for specific issues, like shifting your internal clock during jet lag or adjusting to night shifts. But if you’re popping melatonin for general insomnia or as a long-term fix, studies say it’s not much more effective than a sugar pill. That’s right—its effectiveness in these cases has been shown to be minimal. And let’s not forget that melatonin can also interact with medications for blood pressure, depression, and diabetes, meaning a little “harmless” sleep aid can turn into a pharmacy nightmare​.

Side Effects: The Morning-After Hangover You Didn’t Ask For

Sure, you may drift off to sleep faster. But brace yourself for some of melatonin’s delightful side effects: dizziness, nausea, and an unsettling feeling of being in a fog all morning. For many users, it’s like a sleep hangover—without the party. Plus, kids are especially vulnerable to these effects, with rising concerns about parents overusing melatonin to help children sleep. And while melatonin gummies might look like candy, they can pack more than a sugar high​.

How Melatonin Causes the Problems It’s Meant to Solve?

The problems with melatonin often boil down to how our bodies respond to both its synthetic form and its potent effects on our circadian rhythms. Our bodies naturally release tiny amounts of melatonin to signal that it’s time to sleep, peaking in the evening. When we introduce synthetic melatonin, especially in high doses, it floods our system, overriding this natural rhythm and making our brains rely on an external source. Over time, this can dull the body’s natural melatonin production, causing dependency and reducing its efficacy as a sleep aid.

Inconsistent dosages in supplements can further disrupt the body’s delicate hormonal balance, which is why some nights it feels like magic and other nights like nothing at all. The dosage variance can lead to unexpected side effects, such as prolonged drowsiness or "brain fog," as our bodies metabolize the hormone differently each time. When used for extended periods, melatonin can also interfere with medications and negatively affect hormonal pathways, which explains the potential for mood changes, nausea, and other lingering effects​.

Better Alternatives to Melatonin for Quality Sleep

For those looking to improve the quality of their sleep without using melatonin, there are numerous science-backed options to consider:

1. The Power of Adaptogens: Herbs That Calm Your Mind

Adaptogens, like Ashwagandha, Rhodiola, and Holy Basil, have been used for centuries to balance stress and promote relaxation. Unlike melatonin, which acts directly on your circadian rhythm, adaptogens work by regulating your body’s stress response, helping to calm your mind and prepare you for sleep. Studies show that Ashwagandha (Withania somnifera) can reduce cortisol levels and promote relaxation, leading to better sleep quality without the grogginess associated with melatonin.

Tip: Try incorporating adaptogens into your daily routine with teas, or even as part of your evening ritual. A soothing cup of Holy Basil tea before bed can do wonders!

2. Light Therapy: Reset Your Internal Clock the Natural Way

If melatonin is your solution for jet lag or adjusting to a new sleep schedule, it’s worth trying light therapy. This method involves exposing yourself to bright light at specific times of the day to adjust your body’s internal clock without relying on supplements. Light therapy has been shown to be especially effective for people who work night shifts or suffer from Seasonal Affective Disorder (SAD)​.

Tip: Invest in a light box or try natural morning sunlight exposure. Just 20-30 minutes of sunlight in the morning can signal your brain to reset its sleep-wake cycle, helping you sleep better naturally.

3. Melatonin-Free Natural Sleep Aids: Restore Your Sleep with Plants

For an alternative to melatonin-based supplements, plant-based solutions like Valerian Root, Walnut, Passion flower, St. John’s wort and Nutmeg might be your answer. These herbs have natural sedative properties and have been proven to enhance sleep quality without interfering with your body’s natural sleep-wake cycle. Studies have shown that Restore your Sleep dark chocolates improves the quality and onset of sleep to a greater extent. Passion flower calms and relaxes your mind; Walnut and Nutmeg promote melatonin production in the brain and valerian root can help you fall asleep faster and stay asleep longer, making it a great alternative for those struggling with insomnia​.

Tip: Consume Restore Your Sleep dark chocolates 30-40 mins before bed to offer a melatonin-free peaceful sleep to help you unwind.

4. Magnesium: Your Natural Sleep Ally

Magnesium is another underappreciated sleep aid. It helps to relax muscles and calm the nervous system, making it easier for your body to ease into sleep. In fact, magnesium deficiency has been linked to sleep disorders like insomnia. You can boost your magnesium intake through foods like leafy greens, nuts, and seeds but don't take a magnesium supplement (it's counteractive just like melatonin supplement).

Tip: Incorporate magnesium-rich snacks into your evening routine, such as almonds or a small banana, or take a warm magnesium bath before bed for an extra calming effect. And if you are confused about what Magnesium you should be having for sleep - dont be! Magnesium from any magnesium rich food source is just magnesium - your body figures out which one it needs to help you sleep - now that's real magic!

5. Mindfulness Meditation and Breathing Techniques: Relax Your Mind

One of the best (and cost-free) ways to avoid melatonin dependency is to train your mind to relax before sleep. Mindfulness meditation and breathing exercises, such as the 4-7-8 method (breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds), can significantly improve sleep quality by lowering stress levels and calming the mind. Research shows that meditation can reduce insomnia symptoms by up to 50% and improve overall sleep quality​.

Tip: Try incorporating a short meditation session or deep breathing exercises (like the 4-7-8 method) into your pre-bedtime routine. There are many apps available that guide you through these techniques, making it easy to unwind.

6. The Sleep-Friendly Diet: Foods That Promote Relaxation

You might be surprised to learn that certain foods can naturally help you fall asleep. Tryptophan, an amino acid found in nuts, and seeds particularly walnut, pistachio & nutmeg helps your body produce serotonin and melatonin naturally. Pairing these foods with complex carbohydrates (think whole grains or oatmeal) can further boost sleep-promoting chemicals in the brain.

Tip: Enjoy a light tryptophan-rich snack with a small bowl of oatmeal an hour before bed for a natural sleep boost.

Melatonin may have its place in short-term solutions for sleep problems like jet lag, but it’s not the magic bullet for all sleep issues. Instead of relying on a supplement that might throw your body’s natural rhythms out of whack, explore some of these innovative, natural alternatives that address the root causes of sleep disturbances without the side effects.

So, before you reach for that next melatonin pill, ask yourself: do you really need it, or are you just buying into the marketing dream of sleep in a bottle? Because sometimes, the best sleep fix might be as simple as turning off the lights and letting your body do what it does best—on its own terms.