The Hidden Issues of Regular Melatonin Use: A guide for the whole family

The Hidden Issues of Regular Melatonin Use: A guide for the whole family

Melatonin supplements have become a go-to solution for sleep problems, touted as a natural and safe remedy. However, the regular use of melatonin can have unintended consequences, for both adults and children. 

The Downside of Regular Melatonin Use

1. Dependency and Reduced Natural Production: Your body naturally produces melatonin in the pineal gland to regulate sleep-wake cycles. When you regularly use melatonin supplements, your body may reduce its natural production of the hormone, leading to dependency. This dependency can make it increasingly difficult to fall asleep without supplementation.

2. Disrupted Hormonal Balance: Melatonin interacts with other hormones that regulate mood, sleep, and overall health. Overuse can disrupt this balance, leading to broader health issues such as mood swings, hormonal imbalances, and even depression.

3. Side Effects: Common side effects of melatonin include dizziness, headaches, nausea, and daytime drowsiness. These side effects can interfere with your daily activities and overall quality of life.

4. Impact on Children: Children's bodies are particularly sensitive to hormonal changes. Regular melatonin use can interfere with puberty-related hormonal changes, growth, and overall development. Additionally, it can establish a reliance on supplements, preventing the development of healthy, natural sleep habits.


Boosting Melatonin Naturally: Diet and Lifestyle Changes

Incorporating specific foods into your diet can naturally enhance your body's melatonin levels. Here are our top recommendations:

1. Cherries: Cherries, especially tart cherries, are among the few natural sources of melatonin. Consuming a handful of cherries or drinking tart cherry juice can increase melatonin levels, improving sleep duration and quality.

2. Almonds: Almonds are rich in magnesium, a mineral that helps regulate melatonin and relax muscles. A small handful of almonds before bed can aid relaxation and make it easier to fall asleep.

3. Oats: Oats are not only a good source of melatonin but also contain complex carbohydrates that can boost serotonin levels, a precursor to melatonin. A warm bowl of oatmeal in the evening can be a comforting, sleep-inducing snack.

4. Bananas: Bananas are high in magnesium and potassium, which help relax muscles and nerves, and vitamin B6, which converts tryptophan into serotonin, aiding melatonin production.

5. Warm Milk: Milk contains tryptophan, an amino acid that helps produce melatonin. A warm glass of milk before bed can be a soothing way to encourage sleep.

6. Herbal Teas: Certain herbal teas, such as chamomile and valerian root tea, have natural relaxing properties and can help enhance sleep quality.

Lifestyle Tips to Improve Sleep Naturally

Beyond diet, making lifestyle changes can significantly improve your sleep quality. Here are some expert tips:

  • Regular Sleep Schedule: Establishing a consistent sleep schedule helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.
  • Limit Screen Time: Blue light from screens can inhibit melatonin production. Avoid screens at least an hour before bed to allow your body to prepare for sleep.
  • Create a Relaxing Bedtime Routine: Engaging in relaxing activities like reading, listening to calming music, or taking a warm bath can signal to your body that it's time to wind down.
  • Optimise Your Sleep Environment: Ensure your bedroom is dark, quiet, and cool to create an ideal sleep environment.

At Cherish, we are committed to providing you with the best health advice, setting us apart with our dedication to comprehensive and scientifically backed information. By embracing these natural methods, you can support your body's ability to produce melatonin, enhancing your sleep quality and overall well-being.



Tuft, C., Matar, E., Menczel Schrire, Z., Grunstein, R. R., Yee, B. J., & Hoyos, C.  M. (2023). Current Insights into the Risks of Using Melatonin as a Treatment for Sleep Disorders in Older Adults. Clinical Interventions in Aging, Volume 18, 49–59. 

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