From the Research
Excessive melatonin metabolism can lead to lower than normal levels of this hormone in your body, potentially causing sleep disturbances and disrupting your circadian rhythm, and the most effective way to manage this condition is by taking supplemental melatonin (typically 0.5-5mg) about 30-60 minutes before bedtime, as supported by the most recent study 1. When your body breaks down melatonin too quickly, you may experience difficulty falling asleep, staying asleep, or maintaining regular sleep-wake cycles. Common symptoms include insomnia, daytime fatigue, mood changes, and reduced sleep quality. This accelerated metabolism can be caused by genetic factors, certain medications (particularly some antidepressants, beta-blockers, and NSAIDs), caffeine consumption, alcohol use, or exposure to bright light at night. Some key points to consider:
- Melatonin is naturally produced by the pineal gland in response to darkness and helps regulate our internal clock, so when its metabolism is accelerated, this natural timing system becomes disrupted, affecting both sleep and other bodily functions that follow circadian patterns 2.
- The optimal dosage of melatonin is unknown, and routinely used amounts vary substantially, but melatonin at low to moderate dosages (approximately 5-6 mg daily or less) appears safe 1.
- Long-term usage of melatonin appears to benefit certain patient populations, such as those with autism spectrum disorder, and studies investigating potential benefits in reducing cognitive decline and increased longevity are ongoing 1.
- Improving sleep hygiene practices, limiting screen time before bed, and creating a dark sleeping environment can also help manage excessive melatonin metabolism 3, 4, 5.