Alcohol & Health
Treatment
Helping Alcoholics
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Medically Reviewed by Dr P. E. Pancoast, MD
You should not take melatonin with alcohol in your system.
If you’ve had alcohol to drink, wait at least two hours to take this sleep aid.
Possible negative side effects of mixing melatonin and alcohol include:
In addition to these side effects, there is an additional risk of liver problems. Mixing melatonin and alcohol can affect your liver's ability to produce enzymes.
This can lead to serious adverse effects like breathing problems, swelling in your feet, rapid heartbeat, trouble focusing, and fainting.
Also, combining alcohol and melatonin can negate the effects of melatonin.
Alcohol decreases your body's ability to get REM sleep. This can essentially "cancel out" melatonin's benefits, which typically enhances the normal sleep cycle.
Melatonin is a naturally occurring hormone produced in the pineal gland. Melatonin regulates your sleeping pattern.
It typically starts to get released around 9 pm, and levels steadily rise until 1-3 am. Higher melatonin levels make you drowsy and also put you in a deeper state of sleep.
Melatonin supplements are available over-the-counter in the United States. In the UK and other countries, it is only available when prescribed by a doctor.
It is a natural sleep aid for insomnia and other sleep problems. It helps by regulating your circadian rhythm.
Melatonin supplements boost your sleep cycle, causing you to fall asleep faster and deeper.
Melatonin may help you if you have trouble falling asleep, wake up throughout the night, or suffer from a sleep disorder.
Doctors recommend taking 1 to 3 milligrams two hours before you go to bed.
Dimming the lights in your house helps to stimulate your natural melatonin production. Avoid blue light and bright screens before bedtime. During the day, be sure to get enough light by sitting near windows or taking walks outside.
Over 3 million adults in the U.S. use melatonin. It is typically recommended for people who:
Each brand of melatonin will have its own set of instructions on the label, and you should use it as suggested.
The Food and Drug Administration (FDA) considers melatonin a dietary supplement. This means it is not strictly regulated, and the medical benefits are not officially FDA-approved.
It’s best to speak with your healthcare provider to determine whether melatonin is right for you.
You should not use melatonin, or speak with your doctor if you:
If melatonin does not help your sleep-wake cycle after a week of use, stop taking it and speak to your doctor.
Melatonin is generally considered a safe sleep aid. Most people who use melatonin will not experience adverse side effects.
It has not been shown to cause addiction or withdrawal symptoms. However, it should still be used with caution.
Common side effects of melatonin include:
There have been other concerns that melatonin can increase adverse effects of:
Research is limited on these potential side effects. Consult your doctor before taking melatonin if you’re taking any other medications.
In addition to interacting with melatonin, drinking alcohol has negative impacts on your sleep patterns.
Having a drink or two before bed may help you fall asleep faster. But even moderate alcohol use can reduce your REM (rapid eye movement) sleep.
REM sleep is the deepest sleep you can reach and is the most rejuvenating sleep you can get.
Alcohol’s interference with REM sleep time can cause daytime drowsiness, focus problems, and irritability the next day.
Prolonged use of alcohol to induce sleep may lead to an alcohol use disorder.
Alcohol also decreases the amount of melatonin your body produces naturally.
Poor sleep can have negative effects on your brain function, hormone production, and physical performance. It can also increase your risk of diseases and cause weight gain. Getting a good night's sleep is a crucial component of becoming healthier or losing weight.
Your body has a natural circadian rhythm. Establishing a routine for your sleep and wake cycle can improve your long-term sleep quality.
Natural sunlight and blue light exposure throughout the day help regulate your circadian rhythm. This increases your daytime energy and the quality of your sleep.
Blue light exposure in the evening can interfere with your body's natural melatonin production. Reducing screen time can help regulate your melatonin production and sleep quality.
Most people in the U.S. consume caffeine. Small amounts can be beneficial, or are at least rarely harmful. However, consuming any amount 6 hours before bed can decrease the quality of your sleep significantly.
Alcohol disrupts natural melatonin production and disrupts your sleep patterns. Alcohol abstinence is the best way to ensure it does not affect sleep quality.
Eating late at night can cause poor sleep and disrupt hormone production.
Exercise improves your overall health, including your sleep quality. However, some people may find that exercising later in the day may keep them up at night. This is due to the production of adrenaline and epinephrine.
Yes, it is safe to take melatonin every night. However, this should only be done short-term. There is little research available on the long-term effects of daily melatonin use.
Yes, research indicates that moderate alcohol consumption can reduce melatonin production by 15% to 19%.
You will not die from mixing melatonin and alcohol. However, negative side effects can occur if you mix melatonin and alcohol.
In summary:
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