The Link Between Melatonin and Nightmares
Melatonin has recently become popular as a quick fix for better sleep. But is it really the dream solution?
Melatonin is a natural hormone produced by the body. It helps regulate your sleep-wake cycle. When your body produces melatonin, you start to feel sleepy. This usually happens at night. Taking melatonin in pill form can help you fall asleep faster. But it may come with some unwanted side effects—like nightmares.
Here’s why: Nightmares typically happen during REM sleep. That’s the phase when your brain is more active. REM sleep is also more intense during stressful periods.
Studies show that melatonin supplements can deepen or extend the REM phase. So while you may fall asleep quicker, you’re also more likely to have vivid, intense dreams—or even nightmares. This can lead to multiple awakenings throughout the night [1].
If you tend to be anxious, the promise of easy sleep may feel irresistible. But skipping the counting sheep might come at the cost of restless nights. There’s another concern: melatonin supplements aren’t regulated like medications. That means the dose and quality can vary from brand to brand.
You don’t always need a pill to boost melatonin. Certain foods are naturally rich in it.
Others help your body produce it by supplying tryptophan and serotonin.
Good natural sources include:
– Nuts (like walnuts)
– Whole grains
– Sprouted legumes and seeds
– Mushrooms
Balancing your diet and other solutions, for example drinking herbal teas might be a better long-term strategy than relying on sleep aids.
Sources:
Disturbed dreaming, posttraumatic stress disorder, and affect distress: a review and neurocognitive model – PubMed (nih.gov)
Melatonin in patients with reduced REM sleep duration: two randomized controlled trials – PubMed (nih.gov)
Dietary Sources and Bioactivities of Melatonin – PMC (nih.gov)
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