Can melatonin cause nightmares. How does melatonin affect dream patterns. What are the potential side effects of taking melatonin supplements. When should you consult a healthcare professional about melatonin use.

Understanding Melatonin: The Sleep Hormone

Melatonin, often referred to as the “sleep hormone,” plays a crucial role in regulating our circadian rhythm. This naturally occurring hormone is produced in the brain and released into the bloodstream following a daily pattern that typically begins in the evening as light diminishes. The body’s melatonin levels reach their peak during sleep, helping to maintain our natural sleep-wake cycle.

Exposure to bright light, especially blue light emitted by electronic devices, can interfere with the body’s melatonin production. This interference has led to the popularity of melatonin supplements as a sleep aid. These synthetic versions of the hormone are widely available over-the-counter and are generally considered safe with minimal side effects.

How does melatonin work as a sleep aid?

Melatonin supplements work by mimicking the body’s natural melatonin production. They can help individuals fall asleep faster and improve sleep quality, particularly for those struggling with insomnia or jet lag. Most studies on melatonin’s effectiveness for sleep disorders have used dosages ranging from 0.1 mg to 5 mg per day.

The Relationship Between Melatonin and Dreams

While melatonin is primarily known for its sleep-inducing properties, some users have reported experiencing more vivid dreams or even nightmares after taking the supplement. This phenomenon, often referred to as “melatonin dreams,” has sparked interest and concern among both users and researchers.

Do melatonin supplements cause vivid dreams?

While not conclusively proven, there is anecdotal evidence and some research suggesting a link between melatonin supplementation and increased dream intensity or frequency. An analysis of clinical studies on melatonin supplements has listed nightmares as a less common but serious side effect.

One potential explanation for this phenomenon is that melatonin is simply doing its job – helping people spend more time asleep. By increasing overall sleep duration and quality, melatonin may be providing more opportunities for dreaming, particularly during the Rapid Eye Movement (REM) stage of sleep.

The Science Behind Dreaming and REM Sleep

To understand the potential link between melatonin and vivid dreams, it’s essential to delve into the science of sleep cycles and dreaming.

What is REM sleep?

Rapid Eye Movement (REM) sleep is a stage of sleep characterized by rapid, random eye movements, increased brain activity, and vivid dreaming. It typically begins about 90 minutes after falling asleep and recurs cyclically throughout the night, with each subsequent REM stage lasting longer.

Research has shown that melatonin supplementation can increase the time spent in REM sleep. A 2004 study found that adults with sleep disorders who took 3 mg of melatonin daily for four weeks spent significantly more time in REM sleep compared to those taking a placebo.

Potential Side Effects of Melatonin

While melatonin is generally considered safe, it’s important to be aware of potential side effects, especially when used incorrectly or in high doses.

What are common side effects of melatonin?

• Daytime drowsiness
• Headaches
• Dizziness
• Nausea
• Mild anxiety
• Irritability
• Temporary changes in mood

In rare cases, some users have reported more severe side effects, including vivid dreams or nightmares. It’s crucial to note that the U.S. Food and Drug Administration (FDA) does not regulate melatonin as it’s classified as a dietary supplement. This lack of regulation means that the purity and dosage of melatonin supplements can vary significantly between brands.

Melatonin Dosage and Proper Use

To minimize potential side effects and maximize the benefits of melatonin, it’s essential to use it correctly and at appropriate dosages.

How much melatonin should you take?

The optimal dosage of melatonin can vary depending on individual factors such as age, weight, and sleep issues. Generally, it’s recommended to start with the lowest effective dose, typically between 0.5 mg to 3 mg, taken 30 minutes to an hour before bedtime. It’s advisable to consult with a healthcare professional to determine the most appropriate dosage for your specific needs.

Melatonin is not intended for long-term use without medical supervision. If sleep problems persist after a few weeks of use, it’s important to consult a healthcare provider to rule out underlying sleep disorders or other health issues.

Alternative Natural Sleep Aids

For those concerned about potential side effects of melatonin or looking for alternative natural sleep aids, several options are available:

1. Valerian root: An herb traditionally used to promote relaxation and improve sleep quality
2. Chamomile tea: Known for its calming properties, chamomile can help induce sleep
3. Lavender: Often used in aromatherapy, lavender scent can promote relaxation and better sleep
4. Magnesium: This mineral plays a role in regulating neurotransmitters directly related to sleep
5. Passionflower: Another herb that may help reduce anxiety and improve sleep quality

It’s important to note that while these alternatives are natural, they can still interact with medications or have side effects. Always consult with a healthcare provider before starting any new supplement regimen.

When to Consult a Healthcare Professional

While melatonin is generally safe for short-term use, there are situations where it’s crucial to seek medical advice before using the supplement.

Who should avoid melatonin?

• Pregnant or breastfeeding women
• People with autoimmune disorders
• Individuals with depression
• Those taking blood thinners or blood pressure medications
• People with epilepsy or other seizure disorders

If you experience persistent sleep issues, vivid nightmares, or any concerning side effects while taking melatonin, it’s important to consult with a healthcare professional. They can help determine if melatonin is the right choice for you or if there might be underlying sleep disorders or health issues that need to be addressed.

Improving Sleep Quality Without Supplements

While supplements like melatonin can be helpful for some individuals, there are many natural ways to improve sleep quality without relying on external aids.

What are some natural ways to improve sleep?

1. Maintain a consistent sleep schedule, even on weekends
2. Create a relaxing bedtime routine
3. Ensure your bedroom is dark, quiet, and cool
4. Limit exposure to blue light from electronic devices before bedtime
5. Avoid caffeine, alcohol, and large meals close to bedtime
6. Exercise regularly, but not too close to bedtime
7. Practice relaxation techniques such as deep breathing or meditation

Implementing these sleep hygiene practices can significantly improve sleep quality and duration for many people. However, if sleep problems persist despite these measures, it’s advisable to consult with a healthcare professional to rule out underlying sleep disorders or other health issues.

The Future of Sleep Research and Melatonin

As our understanding of sleep and its mechanisms continues to evolve, so does research into melatonin and its effects on sleep patterns and dreaming.

What new developments are occurring in sleep research?

Ongoing studies are exploring the long-term effects of melatonin supplementation, its impact on various sleep disorders, and potential applications beyond sleep aid. Researchers are also investigating the complex relationship between melatonin, sleep cycles, and dream patterns.

Future research may provide more definitive answers about the link between melatonin and vivid dreams or nightmares. It may also lead to the development of more targeted sleep aids with fewer side effects.

As science progresses, it’s crucial for individuals to stay informed about the latest findings and recommendations regarding sleep health and supplement use. Always consult with healthcare professionals for personalized advice based on your specific health needs and circumstances.

In conclusion, while melatonin can be an effective short-term solution for some sleep issues, it’s important to be aware of potential side effects, including the possibility of more vivid dreams or nightmares. By understanding how melatonin works, using it correctly, and being mindful of alternative approaches to improving sleep, individuals can make informed decisions about their sleep health. Remember, quality sleep is crucial for overall health and well-being, and finding the right approach may require some trial and error under professional guidance.

Melatonin Dreams: Does Melatonin Cause Nightmares?

1. What is melatonin?
2. Does melatonin cause vivid dreams or nightmares?
3. Why does melatonin cause weird dreams?
4. Can melatonin cause other side effects?
5. When to talk to a healthcare professional

If you have any medical questions or concerns, please talk to your healthcare provider. The articles on Health Guide are underpinned by peer-reviewed research and information drawn from medical societies and governmental agencies. However, they are not a substitute for professional medical advice, diagnosis, or treatment.

The fleeting moment after you suddenly wake up from a nightmare can be intense. Maybe you were being chased or felt like you were falling. It can take a few seconds to realize it was just a dream. Bad dreams can be vivid and realistic and can leave you feeling distracted or unsettled throughout your day. As John Lennon from The Beatles once said, “Who’s to say that dreams and nightmares aren’t as real as the here and now?”

If you’ve been taking a melatonin supplement to help you sleep and you’ve noticed that you’re having more weird dreams or nightmares, it may not be a coincidence. Read on to learn more about the connection between melatonin and dreams. 

Melatonin is naturally made in your brain and is often called the “sleep hormone.” It helps regulate your circadian rhythm, otherwise known as the body’s sleep-wake cycle (Savage, 2021).

The brain releases melatonin into the bloodstream in a daily pattern that typically starts in the evening when light starts to dim. The level of melatonin in your body peaks when you’re asleep. However, being exposed to bright light or blue light (i.e., from a phone screen) can slow down or block the body’s release of melatonin (Masters, 2014; Wahl, 2019).

Melatonin is available over-the-counter as a dietary supplement. It contains synthetic (lab-created) melatonin and is a popular natural sleep aid because it’s generally safe and carries a low risk of unpleasant side effects. People use it to help with things like jet lag or insomnia. Most studies of melatonin for sleep disorders have used dosages ranging from 0. 1 mg to 5 mg per day (Ferracioli-Oda, 2013; Costello, 2014; Savage, 2021).

It is important to note that melatonin is not regulated or approved by the Food and Drug Administration (FDA) because it is a dietary supplement, and the FDA states that dietary supplements “are not intended to treat, diagnose, prevent, or cure diseases” (FDA, 2020).

Nightmares are common. According to estimates, around 85% of adults have at least one a year. And 4–10% of people have a nightmare weekly, possibly linked to increased stress, among other factors (Levin, 2007). No one knows for sure what causes dreams and nightmares or if taking certain medicines can make them more vivid or weird than usual (Thompson, 1999). 

Some people report that one such factor is taking sleep aids like melatonin. Although rare, some reports link melatonin use to bizarre dreams and nightmares. An analysis of clinical studies of melatonin supplements lists nightmares as a less common but serious side effect (Besag, 2019).

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One potential explanation for “melatonin dreams” is that the supplement is doing what it’s intended to do—helping you spend more time asleep. Studies show that melatonin supplements can help people fall asleep slightly sooner and get better quality sleep than people who take a placebo. (A placebo is a treatment that contains no active ingredient.)  So, getting more sleep than usual may unlock the door to dreamland (i.e., the “dreaming stage” of sleep) (Ferracioli-Oda, 2013; Besag, 2019). 

As your body sleeps, your mind stays busy. Your brain goes through cycles of five different stages ranging from light to deep sleep and dreaming. Vivid dreams mainly occur during the stage of sleep called rapid eye movement (REM) sleep—the random, darting eye movements that happen behind your closed eyelids during this dreaming stage of sleep. REM sleep usually starts about 90 minutes after you fall asleep and lasts for about 10 minutes. With each subsequent sleep cycle, the REM stage gets longer as the night goes on, giving you more opportunities to dream as morning approaches (Patel, 2021; Nayak, 2021).

Research shows that melatonin supplementation can increase the time spent in REM sleep. In 2004, a study tested melatonin (3 mg) versus placebo in adults with sleep disorders every evening for four weeks. People who took melatonin spent significantly more time in REM sleep on average (Kunz, 2004).

When melatonin is taken correctly—that is, according to the supplement’s product label and in the typical dosage range of 0.1 mg to 5 mg—it’s generally considered a safe, natural sleep aid. It does not usually cause severe side effects (Savage, 2021).

The more common side effects of melatonin, especially in high doses, include (Savage, 2021; Besag, 2019):

• Drowsiness
• Next day sleepiness
• Headache
• Nausea
• Dizziness

Less common side effects of melatonin supplements include reduced body temperature, agitation, fatigue, mood swings, nightmares, skin irritation, and palpitations (Besag, 2019).

There is not a lot of research data on the adverse effects of melatonin supplements. But, in general, any side effects seem to be temporary and tend to go away on their own, either within a few days of continuing to take the supplement or immediately after stopping it. Intense dreams or nightmares can bother you and disrupt your ability to get a good night’s sleep. If this happens to you, consider trying a lower dose or stopping the melatonin supplement altogether (Besag, 2019).

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If you’re having intense nightmares that bother you after taking melatonin, consider trying other strategies to improve your sleep. Take a look at your daily routines to see if there are areas for improvement. For example, you could try limiting your caffeine intake to just one serving in the morning. In many cases, sleep hygiene habits can make a big difference.

If trouble sleeping or disturbing nightmares continue to bother you after stopping melatonin, talk with a healthcare professional. They can offer you personalized medical advice based on your unique health history. They may also suggest that you speak to a mental health expert or therapist to work through any issues that may be related.

1. Besag, F., Vasey, M. J., Lao, K., & Wong, I. (2019). Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: a systematic review. CNS Drugs, 33(12), 1167–1186. doi: 10.1007/s40263-019-00680-w. Retrieved from https://pubmed.ncbi.nlm.nih.gov/31722088/
2. Costello, R. B., Lentino, C. V., Boyd, C. C., O’Connell, M. L., Crawford, C. C., Sprengel, M. L., et al. (2014). The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutrition Journal, 13, 106. doi: 10.1186/1475-2891-13-106. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4273450/
3. Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One, 8(5), e63773. doi: 10.1371/journal.pone.0063773. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3656905/
4. Food and Drug Administration (FDA). (2020). Dietary supplement products & ingredients. Retrieved September 22, 2021 from https://www.fda.gov/food/dietary-supplements/dietary-supplement-products-ingredients#alerts
5. Kunz, D., Mahlberg, R., Müller, C., Tilmann, A., & Bes, F. (2004). Melatonin in patients with reduced REM sleep duration: two randomized controlled trials. Journal of Clinical Endocrinology and Metabolism, 89(1), 128–134. doi: 10.1210/jc.2002-021057. Retrieved from https://pubmed.ncbi.nlm.nih.gov/14715839/
6. Levin, R. & Nielsen, T. A. (2007). Disturbed dreaming, posttraumatic stress disorder, and affect distress: a review and neurocognitive model. Psychological Bulletin, 133(3), 482–528. doi: 10.1037/0033-2909.133.3.482. Retrieved from https://pubmed.ncbi.nlm.nih.gov/17469988/
7. Masters, A., Pandi-Perumal, S. R., Seixas, A., Girardin, J. L., & McFarlane, S. I. (2014). Melatonin, the hormone of darkness: from sleep promotion to ebola treatment. Brain Disorders & Therapy, 4(1), 1000151. doi: 10.4172/2168-975X.1000151. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/
8. Nayak, C. S., & Anilkumar, A. C. (2021). EEG normal sleep. [Updated Jul 26, 2021]. In: StatPearls [Internet]. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK537023/
9. Patel, A. K., Reddy, V., & Araujo, J. F. (2021). Physiology, sleep stages. [Updated Aug 22, 2021]. In: StatPearls [Internet]. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK526132/
10. Savage, R. A., Zafar, N., Yohannan, S., & Miller, J. M. (2021). Melatonin. [Updated Aug 15, 2021]. In: StatPearls [Internet]. Retrieved from https://www. ncbi.nlm.nih.gov/books/NBK534823/
11. Thompson, D. F., & Pierce, D. R. (1999). Drug-induced nightmares. The Annals of Pharmacotherapy, 33(1), 93–98. doi: 10.1345/aph.18150. Retrieved from https://pubmed.ncbi.nlm.nih.gov/9972389/
12. Wahl, S., Engelhardt, M., Schaupp, P., Lappe, C., & Ivanov, I. V. (2019). The inner clock-Blue light sets the human rhythm. Journal of Biophotonics, 12(12), e201900102. doi: 10.1002/jbio.201900102. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7065627/

Felix Gussone is a physician, health journalist and a Manager, Medical Content & Education at Ro.

Melatonin Nightmares – Sleep Advisor

Disclaimer – Nothing on this website is intended to be a substitute for professional medical advice, diagnosis, or treatment… Read More Here.

Melatonin is a hormone that our bodies naturally produce to regulate our circadian rhythms, or in other words, get us to sleep. For those who have trouble sleeping, melatonin supplements could be a lifesaver. They may help people not only fall asleep but stay asleep longer.

For some people, though, this longer sleep also comes with an unwanted, and often intolerable, side effect: nightmares. Here, we’ll talk about the science behind melatonin and nightmares, how to navigate and lessen this side effect, and any other common melatonin side effects you should be aware of, so hopefully, you can sleep – and dream – easily.

Navigation

Does melatonin cause nightmares?

Melatonin Nightmares vs. Melatonin Dreams

Navigating Melatonin Side Effects

Conclusion

NavigationDoes melatonin cause nightmares?

Melatonin Nightmares vs. Melatonin Dreams

Navigating Melatonin Side Effects

Conclusion

Before you read on, can you help us gather some data on the topic of melatonin nightmares?

Does Melatonin Cause Nightmares?

Yes, melatonin can cause nightmares in some people but not in everyone.

There’s no clear-cut answer as to why some people experience nightmares due to melatonin and others don’t, but this particular side effect does seem to be more common in children. This may be because when we are children, a higher percentage of our sleep¹ is spent in rapid eye movement (REM) sleep. As we get older, we spend less and less time in REM sleep.

This makes sense when you consider children naturally produce more melatonin² than adults, and a 2004 clinical trial³ found that melatonin increases the amount of time spent in REM sleep. REM sleep is one of the two phases of sleep we naturally cycle through throughout the night, the other being non-rapid eye movement (non-REM) sleep.

Non-REM sleep happens first and includes three stages. The last stage of Non-REM sleep is when you sleep deeply, and it can be hard to wake up from this stage.

Then comes REM sleep. This happens about an hour and a half after falling asleep and at first, lasts about 10 minutes, but each REM stage that follows throughout the night gets longer and longer. During this type of sleep, our brain activity increases again, becoming just as active as it is during waking hours. This is the sleep stage where we’ll have vivid or intense dreams and it is pivotal for storing and erasing memories.

Scientists⁴ believe if you are spending more time in the sleep stage when vivid dreams are most likely to occur, due to additional melatonin, it may naturally lead to an increase in vivid or bad dreams. For children, who spend a higher percentage of their sleep in REM and are already having vivid dreams – including more nightmares than adults – supplemented melatonin might cause more nightmares.

Another study⁵ helps explain this further. The study found that when you’re in REM sleep, melatonin releases a substance called vasotocin. Vasotocin plays an important role in memory– or rather, forgetting. Vasotocin seems to help the brain erase recent memories, specifically while you are dreaming.

This means taking supplemental melatonin can boost the amount of vasotocin in your brain, leading to longer periods of memory-erasing sleep that leave you with intense dreams.

“Longer periods of memory-erasing sleep” might sound as scary as a nightmare, but before you start thinking that melatonin will go and erase all your memories, it’s actually the opposite. A recent study⁶ found that after melatonin broke down in the body, one of the resulting molecules helped improve long-term memory.

Melatonin Nightmares vs. Melatonin Dreams

While some people experience nightmares from melatonin, others experience more vivid, memorable, and even lucid dreams. After all, if melatonin increases the amount of REM sleep you are getting, it makes sense that you would have more vivid dreams.

Why, though, do some people have nightmares versus just more vivid dreams on melatonin? What exactly is the difference?

According to Mayo Clinic, a nightmare is “a disturbing dream associated with negative feelings, such as anxiety or fear that awakens you.” A vivid dream, on the other hand, might still be intense or memorable the next day, but won’t likely cause you to wake up in fear, panic, sweat, or with a racing heart.

A 2019 review⁷ theorizes that nightmares are caused by a combination of hyperarousal and the brain’s inability to remove or process fearful thoughts. You’re more likely to have nightmares if you are dealing with trauma, anxiety, PTSD, obstructive sleep apnea, or insomnia.

Therefore, the difference between those who have nightmares from melatonin and those who merely have vivid dreams may have to do with things like trauma, anxiety, and other preexisting conditions or life circumstances.

A 2019 study⁸ found that side effects like nightmares and vivid dreams either resolved spontaneously after a few days with no adjustment in dosage or immediately upon stopping melatonin. This same study notes that this particular side effect is rare on melatonin, though doesn’t give an exact number.

Conversely, another study⁹ points to melatonin’s ability to help people who experience nocturnal visual hallucinations, or night terrors. The researchers looked at the cases of several people who were having frightening visions and hearing things that disappeared when the lights came on. The researchers found that taking 5 milligrams of melatonin helped stop these hallucinations almost immediately and taking 5 milligrams of delayed-release melatonin helped reduce the number of times people experienced these hallucinations.

How Do I Stop Nightmares from Melatonin?

If you’re experiencing nightmares from melatonin, there are ways to minimize this side effect.

First of all, you might try lowering the dose. Cleveland Clinic¹⁰ recommends taking just 1 to 3 milligrams to avoid side effects like nightmares. The timing of when you take melatonin may also be important. A study¹¹ found that taking melatonin 2-4 hours before bed helped participants sleep more deeply and soundly than taking it closer to bedtime. This could also help with any next-day side effects, like sleepiness, you might experience.

You also need to make sure you are taking a high-quality melatonin supplement from a reputable company. Since the FDA doesn’t regulate supplements like melatonin, it means the actual concentration of melatonin in your supplement may not be what it says on the label. In fact, one study¹² analyzed 31 melatonin supplements and found that the actual melatonin content ranged from -83 percent to +478 percent of the labeled content.

One way to ensure you’re getting what it says on the label is to make sure your melatonin supplement is approved by the US Pharmacopeia. Check the label for the phrase “USP verified.”

You’ll need to rule out other possible causes of nightmares as well.

Do you eat certain foods that might cause nightmares late at night? One study¹³ shows that dairy and sugar eaten late at night are more likely to cause nightmares.

Are you taking a supplement that has melatonin plus other ingredients? Some natural sleep aids that are often bundled with melatonin in various sleep supplements are notorious for causing nightmares. Valerian root¹⁴, for example, has been shown to cause vivid dreams, which could also mean more nightmares.

Remember to consult your healthcare practitioner when adding any new supplements to your routine. We often think that just because something is sold over-the-counter or is natural it is safe, but that’s not always the case, especially if you’re taking other medications or have specific health conditions.

Navigating Melatonin Side Effects

If you’ve ruled out any other nightmare-causing sleep aids, foods, or drinks, you’ve lowered the dose and started taking it earlier in the evening, and melatonin is still giving you nightmares, ask yourself first: Is it helping you otherwise? If not, you can simply stop taking it. There is no need to wean off of it.

If it is helping you sleep, though, and you want to keep taking it, there are some things you can do to navigate this side effect. As mentioned before, you should first try lowering the dose and taking it further out from bedtime.

You can also make some lifestyle changes to help avoid nightmares in general.

Since a major cause of nightmares is stress or anxiety, one way to curb nightmares is to establish a calming bedtime routine. This could be something like journaling, making some calming tea, or meditating; just something that will allow your brain to wind down after the day before you go to bed.

You might also want to have support if you are having nightmares. This could be a partner, friend, or family member who you can talk to about your dreams and who can remind you that you’re okay. If your nightmares are persistent or impacting your life, talking to a doctor or therapist can be helpful.

You can also cuddle up or sleep next to somebody, as research¹⁵ shows cuddling releases hormones that can improve your mood and help you feel more relaxed. If you don’t sleep well next to somebody or don’t have that option, sleeping with something like a stuffed animal or pillow can also provide some comfort.

You can also try a nightlight. Although these are usually marketed for kids’ rooms, if you wake up from a nightmare, it can be comforting to turn on a dim light to help you calm down and get back to sleep. Try a light that emits a red glow rather than a blue or white light so that it won’t disrupt your sleep.

Other Melatonin Side Effects

Nightmares due to melatonin are relatively uncommon, though there are some other melatonin side effects¹⁶ that are more likely:

• Headache
• Dizziness
• Nausea
• Drowsiness

Daytime drowsiness is the most commonly reported side effect and can easily be mitigated by lowering the dose, taking melatonin earlier in the evening, and making sure to take a single-release dose rather than a controlled- or time-release dose.

Other less common side effects can include:

• Depression
• Mild Tremor
• Mild Anxiety
• Abdominal Cramps
• Irritability
• Reduced Alertness
• Confusion
• Low blood pressure

If you experience persistent side effects from taking melatonin even after lowering the dose and taking it earlier, you can safely stop taking it without weaning off.

Additional reading: How to Use Melatonin Safely

Conclusion

Melatonin is generally considered to be a safe, non-habit-forming, natural, and relatively side-effect-free sleep aid compared to other, heavier-duty sleep aids on the market.

If you have difficulty sleeping, melatonin could be a game-changer. Unfortunately, it can come with the side effect of more vivid dreams or nightmares for some people, though there are things you can do to mitigate these dreams. Start with good sleeping habits, and then try changing the dose or taking melatonin earlier in the evening. If melatonin doesn’t work for you, you can simply stop taking it.

References:

1. El Shakankiry HM. “Sleep physiology and sleep disorders in childhood”. National Library of Medicine. 2011.
2. Wurtman, Richard. “Age-Related Decreases in Melatonin Secretion—Clinical Consequences”. The Journal of Clinical Endocrinology & Metabolism. 2000.
3. Kunz D, Mahlberg R, Müller C, Tilmann A, Bes F. “Melatonin in patients with reduced REM sleep duration: two randomized controlled trials”. National Library of Medicine. 2004.
4. “Nightmare Disorder”. Mayo Clinic. Last modified June 5, 2021.
5. Maurizi CP. “The function of dreams (REM sleep): roles for the hippocampus, melatonin, monoamines, and vasotocin”. National Library of Medicine. 1987.
6. Tokyo Medical and Dental University. “Melatonin: finally, a supplement that actually boosts memory”. Journal of Pineal Research. 2020.
7. Gieselmann A, Ait Aoudia M, Carr M, Germain A, Gorzka R, Holzinger B, Kleim B, Krakow B, Kunze AE, Lancee J, Nadorff MR, Nielsen T, Riemann D, Sandahl H, Schlarb AA, Schmid C, Schredl M, Spoormaker VI, Steil R, van Schagen AM, Wittmann L, Zschoche M, Pietrowsky R. “Aetiology and treatment of nightmare disorder: State of the art and future perspectives”. National Library of Medicine. 2019.
8. Besag, Frank M C., Vasey, Michael J., Lao , Kim S J., Wong, Ian C K. “Adverse Events Associated with Melatonin for the Treatment of Primary or Secondary Sleep Disorders: A Systematic Review”. National Library of Medicine. 2019.
9. Lysenko MD, Liudmila., Bhat MD, Sushanth. “Melatonin-Responsive Complex Nocturnal Visual Hallucinations”. Journal of Clinical Sleep Medicine. 2018.
10. “Can Melatonin Cause Bad Dreams? What Experts Say”. Cleveland Clinic. 2021.
11. Zhdanova IV, Wurtman RJ, Morabito C, Piotrovska VR, Lynch HJ. “Effects of low oral doses of melatonin, given 2-4 hours before habitual bedtime, on sleep in normal young humans”. National Library of Medicine. 1996.
12. Savage, Rosemary A., Zafar, Nowera., Yohannan, Sandesh., Miller, John-Mark M. “Melatonin”. National Library of Medicine. Last modified August 8, 2023. 2023.
13. Nielsen T, Powell RA. “Dreams of the Rarebit Fiend: food and diet as instigators of bizarre and disturbing dreams”. National Library of Medicine. 2015.

Natalie G.

Writer

Natalie is a content writer for Sleep Advisor with a deep passion for all things health and a fascination with the mysterious activity that is sleep. Outside of writing about sleep, she is a bestselling author, improviser, and creative writing teacher based out of Austin.

When she’s doing none of these things, you will most likely find her outdoors, at the gym, or… asleep.

Can melatonin make dreams more vivid? Side effects of melatonin

Melatonin is a hormone produced naturally in the human body. The small pineal gland, which is shaped like a ball and located in the center of the brain, is responsible for its production. In addition, it is responsible for the use of serotonin, which is also necessary for the regulation of sleep cycles. Melatonin is a key hormone responsible for the circadian rhythm – the period of falling asleep and waking up. Therefore, this substance is often advertised as a dietary supplement that can improve the quality of sleep and speed up the process of falling asleep.

Due to the fact that the human body is able to generate this substance on its own, research on whether supplemental melatonin improves sleep quality is not entirely conclusive. But other experiments report an interesting side effect that melatonin provides, which is strange or more vivid dreams that cannot be experienced without increasing melatonin levels.

Let’s take a look at what the research says about the effects of melatonin on dreams. Let’s see if this substance can cause nightmares, and what processes take place in the brain with side effects from taking melatonin.

Melatonin and dreams

Before we get into the side effects of melatonin, it’s worth discussing a study that suggests the exact opposite. It reports that melatonin can treat people who experience agonizing hallucinations at night.

Hallucinations

In 2018, Trusted Source Laboratories conducted a series of studies in which they studied cases when people saw frightening objects or events at night and heard strange sounds that disappeared when the lights were turned on. As a result of the experiments, it was found that taking 5 milligrams of melatonin with a delayed release helps to reduce the number of cases of hallucinations. However, taking less than 5 milligrams of the substance had no effect. The result of this study showed that taking the indicated dose of melatonin can get rid of nightmares.

Vivid dreams

Some studies have shown that melatonin may have the opposite effect. Taking this supplement may reduce the likelihood of vivid dreams. However, can he make dreams more vivid?

Memory processing

In 1987, Trusted Source Laboratories studied the involvement of melatonin in the brain’s ability to store and erase recent memories. Research has shown that during deep sleep, melatonin promotes the release of a substance called vasotocin, which helps the brain erase memories of real-life events. At the same time, it is in this sleep cycle that a person has the most vivid dreams, which are best remembered.

Melatonin supplementation can increase the production of vasotocin, which is released in your brain. This leads to an increase in the duration of the deep phase of sleep, erasing memory, increasing the brightness and duration of dreams.

Trusted Source research in 1998 found the effect of melatonin tablets on the quality of sleep of people suffering from schizophrenia, whose brain constantly has trouble remembering information. The average person’s brain erases the memory of dreams as soon as you wake up. Therefore, people are able to tell the difference between dreams and real memories. But in the brain of a person with schizophrenia, vasotocin is not always properly released by melatonin. This means that dream memories are not erased upon awakening, which weakens the brain’s ability to distinguish them from reality. Thus, melatonin is used by the body as a mechanism for storing, erasing, and making sense of memories. This means that any change in melatonin levels affects the brightness and perception of dreams.

Sleep quality

Other studies support the notion that melatonin leads to more episodes in the sleep cycle when a person has the ability to have vivid dreams.

During a major study conducted in 2013, Trusted Source conducted 19 different experiments involving 1683 people. In them, the laboratory studied the effect of melatonin on the quality of sleep in ordinary people and those suffering from insomnia. The results showed that melatonin improved sleep quality, increased sleep duration, and reduced the time it took to fall asleep.

A 2012 Trusted Source study showed that melatonin can improve jet lag by synchronizing the internal clock with the new time zone. People who frequently move from one time zone to another often report that they do not remember dreams due to impaired REM sleep. However, melatonin supplementation may enable people to fall into deep sleep and have vivid dreams.

The effect of melatonin on people with various diseases

A 2018 Trusted Source study found the effect of melatonin on the sleep of people with Alzheimer’s disease and other health conditions such as autism spectrum disorder, insomnia and high blood pressure. According to his results, a decrease in the level of melatonin released at night in people with Alzheimer’s and other diseases negatively affects the sleep cycle. This exacerbates symptoms and has a devastating effect on the condition of people, which significantly impairs their quality of life.

However, supplementation with melatonin may relieve some symptoms by supporting brain fitness and sleep cycles. But more research is needed to confirm these results.

Melatonin and nightmares

There is much less research to suggest how melatonin might affect nightmares. A 2015 report from a research center found a possible link between melatonin and nightmare episodes. However, there is no guarantee that the hormone melatonin was the source of the nightmares.

This report looked at the case of a person with insomnia who started taking a drug called ramelteon, which interacts directly with receptors in the brain, allowing melatonin to stimulate the person’s natural sleep cycle. After a certain period of taking ramelteon, the person reported that he was having nightmares. At the same time, the nightmares stopped almost immediately after the doctor told the patient to stop taking the medication.

This case suggests that melatonin is directly involved in the processes that control visions and nightmares during sleep. The study also points out that the exact reason for this effect is not clear. Therefore, in order to more accurately understand what is happening, it is necessary to conduct additional experiments.

Why this happens

It is still not entirely clear why the level of melatonin in your body directly affects the vividness and richness of dreams.

Vasotocin

Vasotocin production during sleep may be one of the key factors affecting sleep. This substance is directly involved in the regulation of sleep, and increasing the amount of melatonin can affect how much vasotocin is generated in the body. Therefore, melatonin supplements can affect the duration of sleep and the vividness of dreams.

Memory processing

Dreams themselves are the result of melatonin and vasotocin. These substances help the brain make sense of your memories. The more melatonin in your body, the more impact it can have on memory and remembering events that occur in a dream. Including melatonin supplements in your diet will increase the vividness and number of your dreams, as well as help your brain distinguish between reality and dreams.

Side effects of melatonin supplements

There is not much evidence that taking melatonin, even at high levels, causes any harmful, dangerous, or long-term side effects. But some side effects have been documented. One of the most common side effects of taking melatonin is feeling sleepy during the work day.

In fact, increased sleepiness is not a side effect of melatonin in the truest sense of the word. This effect means that the additive is doing its job. Melatonin may improve the quality of sleep at night, but supplementing with it may cause drowsiness during the day.

Before taking melatonin for sleep, you should be familiar with its other side effects. These include:

headaches;

dizziness;

nausea;

depression;

trembling in hands;

anxiety;

disruption of the gastrointestinal tract;

increased irritability;

decrease in the level of attention;

disorientation;

lowering of blood pressure;

moderate decrease in body temperature.

Melatonin can also interact with other drugs. Thus, the use of this supplement in combination with sleeping pills can adversely affect memory and muscle reaction speed. Therefore, when using melatonin, it is strongly not recommended to drive a car.

The supplement may also thin the blood and enhance the effects of similar drugs, especially warfarin.

Conclusion

There is no conclusive evidence that melatonin supplementation affects the vividness of dreams. However, scientists have proven a close relationship between melatonin and vasotocin, which is released during sleep, which allows you to dream and separate them from real memories. Therefore, changes in dreams after taking melatonin or any drugs that affect the production of this substance are not accidental.

Sources

• Ferracioli-Oda, E, et al. (2013). Meta-Analysis: Melatonin for the Treatment of Primary Sleep Disorders.
  ncbi.nlm.nih.gov/pmc/articles/PMC3656905/
• Kelly P.H. (1998). Defective inhibition of dream event memory formation: A hypothesized mechanism in the onset and progression of symptoms of schizophrenia.
  ncbi.nlm.nih.gov/pubmed/9667811
• Lysenko L, et al. (2018). Melatonin-responsive complex nocturnal visual hallucinations. DOI:
  10.5664/jcsm.7074

Why do we have nightmares all the time and what can we do about it

Experts say that nightmares are often linked to our bad habits or lifestyle habits. However, in many cases, you can find a reasonable compromise for yourself, which will allow us to get rid of unpleasant dreams without depriving ourselves of the usual joys of life.

Here are 4 factors that can trigger nightmares.

1. Alcohol, strong drugs, dietary supplements

Of course, it’s nice to have a drink and sit with friends in the evening, but alcoholic drinks often affect the quality of sleep. “First, for a while, we fall asleep soundly. But then, when the blood alcohol level drops, the opposite happens: sleep becomes shallower, we wake up more often and spend more time in rapid eye movement (REM) sleep, which can cause vivid dreams, in particular nightmares. explains Phil Lawlor, sleep expert.

“Antidepressants and narcotic painkillers can also cause bad dreams. The reasons for this are not fully known, science still does not understand much about how the brain works. But we do know that these substances increase the levels of certain neurotransmitters, such as dopamine, and this changes the sleep process, making dreams (including nightmares) more vivid, ”says Verena Senn, who has studied sleep and brain function for over 15 years.

Taking melatonin, a dietary supplement that helps you sleep, can also trigger nightmares. “It is not known exactly how melatonin affects our dreams, but it is suggested that high levels of this hormone may be associated with nightmares, as the transition period between wakefulness and sleep is shortened,” says Phil Laurall.

What can be done

We do not have to give up our evening glass of wine (unless there are other contraindications), but it is advisable to drink it no later than four hours before bedtime.

If the problem is in medicines or dietary supplements, it is not always possible to stop taking them. When in doubt, it is best to discuss them with your doctor.

2. Eating before bed

We all know that the habit of snacking before bed is not very healthy. Our body mobilizes resources to digest food and sends signals to the brain that increase its activity. Also, late eating can disrupt the rhythm of sleep, causing night sweats and heartburn. The use of spicy and sweet foods has a particularly negative effect.

“It doesn’t really matter what you eat, but the closer you get to your last meal of the day, the more your body will work on digesting it while you’re trying to sleep. The habit of eating late at night can definitely cause sleep disturbances, and in particular nightmares, ”says Verena Senn.

Things to do

Yes, for many of us, snacking before bed is a habitual way of relieving stress. We deceptively think that it helps to fall asleep easier. Is it really necessary to completely abandon this pleasant habit?

“You can afford to have a snack 2-3 hours before bed, but not later. In this evening, it is better to eat foods rich in protein (for example, chicken, turkey, nuts – they contribute to drowsiness), and soothing tea (chamomile or green),” recommends Phil Lawlor.

3. Anxiety and stress

Anxiety and stress due to trauma or life difficulties can provoke nightmares. “During a night’s rest, our subconscious often begins to create frightening images and plots based on our fears,” says Phil Lawlor.

“The limbic system of the brain is activated. The increased activity of the amygdala (the part of the limbic system responsible for our emotions) during rapid eye movement sleep (REM sleep) makes our dreams more emotionally charged, which can also provoke nightmares, ”explains Verena Senn.

What can be done

First of all, it is important to get enough sleep – the lack of proper rest causes stress and may itself provoke nightmares.