The pineal gland in the brain releases melatonin into the bloodstream, regulating many body functions including the sleep-wake cycle. Many people take additional dietary supplements of melatonin to help with sleep related issues, such as jet lag and shift-work related insomnia. However, melatonin is not a regulated substance, and physicians warn against taking the substance for an extended time. While generally regarded as safe, many do experience mild side effects when taking this sleep aid.
Daytime sleepiness
Melatonin supplements promote sleepiness, and if taken at night, can reduce the time it takes to get to sleep. However, melatonin can have the adverse effect of increasing sleepiness the day afterward as well, warns Brent A. Bauer, M.D., a physician associated with the Mayo Clinic. In addition, travelers who take melatonin for jet lag may also encounter daytime grogginess and difficulty waking up.
Abdominal Discomfort
One of the most common side effects of melatonin is abdominal distress. This may include nausea, vomiting or cramping, according to the National Institutes of Health. Do not take melatonin on an empty stomach to lessen the severity of these symptoms. In fact, eating a carbohydrate snack can also help with falling asleep.
Headaches
A minority of people report headache symptoms, but melatonin may trigger cluster headaches and migraines for those who are susceptible. However, the University of Michigan Health Center's report on melatonin admits that little is known as to the cause for these symptoms, as they may also result from sleep deprivation or jet lag rather than the melatonin.
Changes in Sexual Health
Repeated use of this supplement is associated with decreased sperm count in men, reports the National Institutes of Health (NIH). A minority of women might also notice changes in their menstrual cycle, due to changes in progesterone. The NIH also reports that women attempting to get pregnant should avoid using melatonin.
Nightmares
Some users report increasingly vivid dreams and nightmares, according to the University of Maryland Medical Center. This effect most likely results because of disruptions of the sleep-wake cycle. Some people take melatonin purposefully to increase weird dreams. A 2000 article in "Sleep and Hypnosis" supports this popular trend. In a two-week study of college students, melatonin increased dream bizarreness, especially for women.
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