For those experiencing insomnia or jet lag, a recent popular remedy has been melatonin supplements. These over-the-counter pills or ‘sleep gummies’ are widely available online and offline, and promise ‘blissful sleep’ and ‘restful nights’, but experts are now sounding the caution over their unregulated use.
What is melatonin?
Melatonin is a naturally-occurring hormone in human beings that controls sleep and wake cycles in our daily lives. Melatonin levels rise in the evening, helping to promote sleep. Most people’s bodies produce enough melatonin for them to sleep on their own, but among people whose sleep is not optimal and for those who travel frequently across time zones, melatonin sleeping aids have become increasingly popular.
With their rapid rise in popularity, their marketing by lifestyle brands as “harmless and natural” and their availability on 10-minute delivery platforms with no need for a prescription, concerns have been raised by doctors about their being taken by a large number of people with no medical supervision. Doctors have warned that overuse could cause lasting damage to natural sleep patterns.
Doctors emphasise caution
Ayan Basak, consultant psychiatrist at Charnock Hospital, Kolkata explains, “Clinically, melatonin should only be taken under medical supervision and for short-term, targeted treatment. I usually recommend a low bedtime dose (2–5 mg) alongside good sleep hygiene and addressing underlying stressors.” He added that since melatonin is classified by the U.S. Food and Drug Administration (FDA) as a food supplement rather than a drug, it remains easily available over the counter in multiple forms, including tablets, gummies, sprays, and syrups, which often encourages self-medication, raising medical concerns.
Overuse of melatonin, Dr. Basak said, may cause headaches, hormonal changes, or mood swings, disturbing the very rhythm and sleep cycle it aims to restore. “Melatonin may help a person rest; but without guidance, it could rob the body of its natural rhythm,” Dr Basak pointed out.
Psychiatrists also noted that many young people who take melatonin supplements without medical advice are at risk of suppressing underlying health issues, posing larger risk to their long-term well-being.
“Sleep problems can be symptoms of deeper mental health issues such as anxiety or depression. When people self-medicate, they may mask these issues instead of addressing them. Over time, people also start believing they cannot sleep without aids,” said Deboshila Bose, counselling psychologist at Fortis Hospital, Anandapur, Kolkata.
This is the case for instance, with a 29-year-old school teacher struggling with sleep due to depression. “I saw melatonin stores available online. I know it is not ideal, but the pills helps me escape my thoughts and get some sleep so I can go to work the next day,” she said.
Fix natural cycles
While melatonin is generally safe for short-term use and does not usually cause dependency issues, doctors said that over time, the mind begins to associate pill consumption with sleep, forming conditioned behaviour.
For some, this is already the case. A marketing professional in his 30s said that he started buying melatonin after a friend recommended it. He was struggling with long work hours and night shifts that had disturbed his sleep cycle. “Now I cannot sleep without it. I started with once a week supplements, but now it has become a daily dose,” he said.
“Excessive or mistimed melatonin can blunt natural sleep regulation, leading to grogginess, fatigue, and even worsening insomnia when skipped,” said Devdeep Roy Chowdhury, senior clinical psychologist at Monoshij, a platform for mental health services.
Dr. Chowdhury also noted that the use of melatonin was part of a growing culture of seeking “quick fixes” rather than opting for a slow but effective way of regulating sleep cycles. “People who take melatonin at night often also rely on caffeine in the morning or may use alcohol in the evening to unwind,” Dr. Chowdhury pointed out. “This cycle of external dependency replaces the body’s natural self-regulation mechanisms and can eventually erode one’s confidence in the ability to sleep naturally.”
Experts said that while melatonin usage is not bad, moderation and awareness are crucial. Doctors also emphasised that melatonin use must be complemented with behavioural changes such as following a consistent sleep schedule, minimal screen time before bed, regular physical activity, and other relaxation techniques to help the body and its circadian rhythms.
Published – November 02, 2025 06:00 pm IST
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