Melatonin is often marketed as a natural sleep aid. Because it is sold over the counter and described as something the body already makes, many people assume it is harmless.

It isn’t that simple.

Melatonin is a hormone, not a vitamin. And like all hormones, taking it from the outside can quietly interfere with the body’s own finely tuned systems.

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What melatonin actually is

Melatonin is a hormone produced mainly by the pineal gland in the brain. Its job is not to “knock you out”, but to signal darkness to the body.

It works as part of a larger circadian rhythm, coordinating sleep with:

• Cortisol (your wake-up hormone)
• Thyroid hormones
• Sex hormones
• Body temperature
• Blood sugar regulation

In a healthy adult, the body typically produces around 0.1–0.3 mg of melatonin per night — in a gentle, timed pulse.

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The problem with supplements

Most melatonin supplements contain 1–10 mg.

That is:

• 3 to 100 times more than the body naturally makes
• Delivered all at once, instead of gradually

This is not how hormones are meant to work.

Rather than supporting sleep, excess melatonin can confuse the body’s signalling system.

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Common side effects people don’t expect

Many people report:

• Vivid or disturbing dreams
• Nightmares
• Waking too early (often around 3–4 am)
• Morning grogginess or a “hungover” feeling
• Feeling flat, low, or emotionally blunted

These effects are often interpreted as “poor sleep”, when in fact they are signs of hormonal disruption.

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Hormonal interference

Because melatonin interacts with other hormones, taking it regularly can:

• Suppress natural cortisol rhythms
• Interfere with thyroid signalling
• Affect reproductive hormones

For some people, this shows up as:

• Low morning energy
• Coldness
• Low mood
• Worsening insomnia over time

Ironically, the supplement taken to help sleep can end up causing sleep problems.

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Suppression of natural production

When melatonin is taken regularly, the body may reduce its own production.

This can lead to:

• Dependence on the supplement
• Rebound insomnia when stopping
• A weaker, less resilient circadian rhythm

The body learns to wait for the pill instead of responding to light and darkness.

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Quality and dosing concerns

Independent testing has shown that melatonin supplements:

• Often contain more melatonin than the label states
• Sometimes contain serotonin contamination

This makes consistent, physiological dosing almost impossible.

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How the body is meant to make melatonin

Natural melatonin production depends on signals, not substances.The most important signals are:

• Morning light exposure, especially early daylight to set the circadian clock
• Darkness in the evening, with minimal artificial light after sunset
• Stable blood sugar, particularly through the night
• Adequate nutrients, including magnesium, calcium, glycine, and B vitamins
• A healthy cortisol rhythm, with cortisol high in the morning and low at night

Melatonin rises naturally when the body correctly perceives darkness and safety. It is not something the body wants forced — it wants the right environmental information.

When melatonin supplements may be used

There are short-term situations where melatonin can be useful, such as jet lag or acute circadian disruption. Even then, physiological doses (well below 1 mg) are closer to how the body actually works. More is not better. With hormones, it is often the fastest way to create imbalance.

The bigger picture

Sleep is not a chemical problem to be solved with a pill. It is a biological rhythm that reflects how well the body is aligned with light, darkness, nourishment, safety, and timing. If sleep is poor, melatonin is rarely the root cause — it is usually the messenger. Supporting the terrain allows the body to restore its own rhythm, without overriding it.

Struggling with sleep?

If you’re having trouble falling or staying asleep, I can help you identify the underlying causes and restore your natural rhythm.

Book a session today:

📬 Email: feelgoodcs@pm.me

☎️ Phone: +34 634 35 48 92