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Reviewed by Sleep deprivation is an overlooked public health issue linked to various health problems such as hypertension, obesity, depression, type-2 diabetes, cardiovascular diseases, and weakened immune function.
Melatonin supplements are commonly used to treat sleep disorders, jet lag, and shift work-related sleep issues. They help regulate the sleep-wake cycle and enhance sleep quality. However, caution is advised when using them, especially with alcohol.
Can you take melatonin after drinking? Continue reading to learn the answer, potential risks of mixing melatonin and alcohol and best practices for sleep health.
Table Of Contents:
What Is Melatonin?
Often called the “sleep hormone,” melatonin is a neurohormone mainly produced in the human pineal gland. It regulates the sleep-wake cycle and mediates biological functions in a 24-hour rhythm.
Melatonin is secreted at night, and its production is suppressed by exposure to light, which affects our body’s internal clock. As people age, their melatonin production tends to decrease, leading to poorer sleep quality. This decrease has sparked interest in using oral melatonin supplements as a treatment for sleep issues such as insomnia.
Synthetic melatonin, available in gummies, pills or liquid OTC, is usually considered safe and non-addictive. However, there are potential risks, particularly when combined with other substances (i.e., melatonin and Zoloft or melatonin and alcohol).
Side effects of melatonin may include:
- Daytime drowsiness
- Headaches
- Dizziness
- Nausea and digestive discomfort
- Mood changes
- Changes in blood pressure
- Allergic reactions (rare)
Research shows that the risk of melatonin addiction or dependency could come not directly from the consumption of the supplements itself but rather from its habit-forming side effects.
Can You Take Melatonin with Alcohol?
If you come back home from sharing drinks with friends and you wonder: Can I take melatonin after drinking? We advise you to avoid doing so.
Alcohol and melatonin shouldn’t mix as it can potentially amplify their sedative effects and lead to adverse reactions such as:
Excessive Drowsiness
The combination of melatonin and alcohol can significantly impair cognitive function and motor skills due to enhanced sedative effects.
Since both substances are central nervous system depressants, when combined, they can lead to extreme difficulty in staying awake, persistent drowsiness and impaired cognitive functions. These include slowed reaction times and diminished decision-making abilities, leading to risks of falls and injuries.
Poor Sleep Quality
A study shows alcohol intake reduces melatonin secretion by 15% and 19% in healthy individuals and chronic drinkers 140 and 190 minutes after drinking.
This alteration may reduce secretion or affect circadian rhythm, even causing daytime secretion in some individuals with alcohol addiction, interrupting the sleep cycle. Taking melatonin after drinking may not fully counteract this production decline and you may still wake up feeling groggy or unrested.
Difficulty Breathing
The combination of melatonin and alcohol can cause the throat muscles to relax. This relaxation can make breathing difficult as the throat may collapse into itself when the muscles loosen.
Over time, breathing difficulties can lead to other health problems.
Cardiac Dysfunction
Combining alcohol and melatonin can lead to a dangerous reduction in heart rate, especially for those with pre-existing cardiovascular issues.
Both substances act as central nervous system depressants and can affect cardiac function in a dose-dependent manner. This can result in symptoms such as dizziness, lightheadedness, fainting, and, in severe cases, cardiac arrhythmias or heart failure.
Liver Strain
The liver breaks down both melatonin and alcohol. While healthy livers can handle the occasional use of a glass of wine and melatonin, for example, combining them might put additional strain on the liver, especially if you have underlying liver problems or consume large amounts of either substance.
Complications of Mixing Melatonin with Alcohol
If you accidentally took melatonin after drinking or if this has become a recent habit, it’s crucial to consider both the potential short-term and long-term health implications of combining these substances.
The potential health risks of chronic alcohol use and melatonin may include:
- Feeling cold and shivering
- Increased heart rate
- Nightmares
- Nausea
- Headaches
- Fatigue
- Reduced attention span
- Difficulty focusing
- Rashes in the face
- Sudden unconsciousness
Safety Tips for Melatonin Supplements
Melatonin supplements are popular for people seeking to improve their sleep, but it’s essential to be aware of some key safety considerations. Here’s what to keep in mind:
Consider the Source
Melatonin supplements are not FDA-approved, so the FDA doesn’t regulate their manufacturing or claims. However, you can still find high-quality supplements. Look for USP (United States Pharmacopeia) verified or NSF International certified brands.
Talk to your Doctor First
If you have health issues, take medication, or are pregnant or breastfeeding, it’s essential to consult your doctor before taking melatonin. Melatonin can interact with some medications, so get your doctor’s guidance on safety and dosage. The recommended dosage of melatonin ranges from 0.5mg to 10mg.
While taking melatonin:
- If needed, begin with a lower dose and gradually increase it under your doctor’s guidance.
- Ideally, take melatonin 30-60 minutes before bedtime.
- Avoid electronic screens at least an hour before bed to prevent melatonin suppression from blue light.
- Use it only when needed, like when experiencing occasional sleeplessness or jet lag.
- Discontinue use and consult your doctor if you experience heightened side effects.
- Don’t mix it with alcohol or other drugs.
- Avoid driving or operating machinery after taking melatonin.
- Don’t take melatonin if you are pregnant or breastfeeding.
- Keep melatonin supplements in a cool, dry place, out of reach of children and pets.
Alcohol Dependence and Insomnia
Since chronic alcohol use reduces melatonin secretion, sleep-related complaints are 36 to 91% prevalent in those with alcohol dependence. However, chronic sleep problems due to other health conditions may also lead to alcohol dependence. To break the cycle:
- Address the root cause of either alcohol dependence or sleep disorder.
- Seek professional help to develop a safe and effective treatment plan.
- Establish healthy sleep habits and an optimized sleep environment (cool, dark and quiet).
- Cognitive behavioral therapy (CBT) identifies and changes behaviors that contribute to both conditions.
- Find support groups such as AA for encouragement and guidance.
Can I Take Melatonin with Alcohol? − Key Takeaways
While melatonin offers various physiological benefits, including antioxidant actions and protection against various health conditions, it’s crucial not to mix it with alcohol.
Combining melatonin with alcohol can disrupt sleep patterns and increase the risk of adverse reactions. To promote healthy sleep, establish good sleeping habits and address any underlying issues that may lead to alcohol or substance misuse. If you are struggling with alcohol dependency or sleep disorders, seek medical help for personalized treatment and support in achieving restful sleep.
People Also Ask
Can you mix melatonin and alcohol?
No, avoid mixing melatonin and alcohol. Both increase drowsiness and can strain your liver. Talk to your doctor for safe sleep aids.
Can you take melatonin with Zoloft?
Combining Zoloft (sertraline) with melatonin may heighten side effects like dizziness, drowsiness, confusion and impaired concentration. Elderly individuals may experience further impairment in thinking, judgment and motor skills.
How long after taking supplements can I drink alcohol?
Wait until alcohol is metabolized, typically a few hours, before taking supplements like melatonin. However, consult a professional for personalized advice, considering the drugs’ kinetics and effective doses.
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