Take Melatonin Every Night & Want To Stop? Here's What Experts Suggest

Melatonin is a hormone that our bodies naturally produce to prepare for bed, and you can also find it in supplement form. While health experts say that melatonin supplements can be helpful for quickly adjusting to a new sleep-wake schedule (like when you're traveling to a new time zone), most caution against long-term use.

That's because taking melatonin nightly—especially in doses higher than 0.5 to 1 milligram at a time—can potentially cause unpleasant side effects, downregulate your natural production of melatonin, interfere with certain medications, and, not to mention, prove ineffective at improving sleep quality.

First and foremost, if you're taking a high dose of melatonin nightly and are looking to stop, you should consult with your doctor to be safe. They'll be able to recommend the best course of action given your health history and any existing medications.

With that being said, most people should have no problem giving up melatonin in one fell swoop as there's little evidence that it is habit forming. Others may have better luck gradually taking a lower and lower dose as the days go on—again, as overseen by a doctor.

Either way, you'll want to make sure your sleep hygiene is in good shape as you're transitioning away from melatonin supplements. By keeping your bedtime routine consistent, you'll help support your body's natural production of the hormone.

Waking up at the same time every morning and getting outside for some morning sun can also help keep your natural levels of the hormone regular. "Avoid changing up your bedtime and wake time," advises Christina Graham, a registered nurse and Noom coach. "Our internal clock craves consistency, so sticking to the same schedule, even on the weekends, is key for supporting consistent sleep."

Once getting into the groove of this routine, most people will find it a lot easier to both fall asleep quickly and stay asleep through the night. However, if you still feel like you're missing out on melatonin, the issue could be a psychological one. "It may take the person some time to uncouple the idea of 'taking a pill' with sleep," says Wermter.

In this case, Revée Barbour, N.D., M.S., naturopathic doctor and owner of Dr. Ray, N.D., notes that other forms of natural sleep support can be helpful. (Here are some other nonhormonal supplement options to look into.)