The Sleep Shortcut That’s Becoming a Habit

Across Indian cities, more and more people are quietly adding one tiny capsule to their bedtime routine - melatonin. It sits next to the alarm clock or phone charger, a small promise of peaceful sleep in a noisy, restless world.

But while melatonin feels simple and harmless, doctors are beginning to warn that its growing popularity also needs a dose of caution. What started as a short-term sleep helper is now being used like a nightly ritual and that’s where the questions about melatonin safety begin.

What Exactly Is Melatonin?

• Melatonin is a natural hormone produced by the brain’s pineal gland, mostly at night.
• It signals to the body that it’s time to rest, helping set your internal “biological clock.”
• Artificial melatonin supplements simply mimic this signal, helping people fall asleep sooner.

Doctors often describe it as a “sleep whisper,” not a sleeping pill.” It doesn’t knock you out - it gently nudges the body toward rest.

According to Dr Rohit Mehra, a Delhi-based sleep specialist, “It can work beautifully when your routine is disturbed for a few days. But relying on it too often can send your body mixed signals.”

He adds that good sleep isn’t just about hormones. It’s about habits - lights, timing, screens and what you tell your body before bedtime.

Why People Are Reaching for It

Modern life doesn’t make rest easy. Long office hours, binge-watching, endless scrolling, stress, and travel all push sleep patterns out of sync.

In this chaos, melatonin looks like a quick rescue - cheap, accessible, and “natural.”

People usually take it for:

• Jet lag or irregular travel schedules
• Late-night work shifts
• Stress-related insomnia
• Trouble adjusting to daylight changes

But experts say convenience can be misleading. When used without supervision, melatonin might mask unhealthy habits rather than solve them.

“Your body has a natural clock,” Dr Mehra says. “You don’t need to reset it every night - you just need to listen to it.”

Is Melatonin Safe for Regular Use?

This is the most common question doctors get - is melatonin safe for long-term, everyday use? The short answer: only sometimes.

For occasional use, it’s fine. A few nights a month, or during travel, is unlikely to cause trouble.

But when it becomes an everyday crutch, your body might start depending on it.

“It’s not chemically addictive,” says Dr Mehra. “But the belief that you can’t sleep without it - that’s its own trap.”

For children and teenagers, frequent use can interfere with natural hormone balance. Adults who take it daily for months might find their sleep patterns more fragile once they stop.

The Side Effects to Watch For

Though often marketed as harmless, the side effects of melatonin can vary from person to person. They’re usually mild but worth noting:

• Drowsiness or fatigue the next morning
• Odd, vivid dreams
• Mild headaches or dizziness
• Stomach discomfort or nausea
• Sudden mood swings or irritability

Doctors suggest starting low - around 1–3 mg, 30 minutes before bed and adjusting slowly if needed.

“People think doubling the dose helps them sleep faster,” says Dr Sushma Kumar, a Bengaluru-based pharmacologist. “In reality, the brain just gets confused. More is not better.”

What You Shouldn’t Mix It With

Melatonin may not get along with other medications.

Doctors say it can interact with:

• Blood thinners like warfarin
• Diabetes or thyroid medicines
• Antidepressants and certain blood pressure drugs

Combining melatonin with alcohol, caffeine, or heavy food before bed reduces its effect and can delay sleep further.

Experts advise avoiding bright lights and phone screens after taking it - the blue light from devices suppresses the hormone’s signal completely.

 Who Should Be Extra Careful

Melatonin isn’t meant for everyone, and there’s no “one size fits all.” Doctors suggest caution for:

• Children and teens: Only under strict medical advice
• Pregnant or nursing women: Avoid unless prescribed
• Older adults: Start with small doses and monitor response
• People with chronic conditions: Always consult your physician

“Melatonin should be seen as support, not a solution,” Dr Mehra says. “The aim should be to restore your body’s natural rhythm - not override it.”

 The Global Perspective

Regulations differ widely around the world:

• 🇺🇸 In the US, melatonin is sold freely as a dietary supplement.
• 🇪🇺 In Europe, it’s prescription-only in most countries.
• 🇮🇳 In India, it’s available in pharmacies but technically under drug regulation.

This middle path fits India’s reality accessible for short-term relief, but ideally guided by a doctor for long-term use.

 Small Changes That Work Better Than Pills

Before reaching for that capsule, doctors recommend fixing what’s broken in your routine first:

• Consistent timing: Go to bed and wake up at the same time daily.
• Screen discipline: Switch off devices an hour before bed.
• Right lighting: Dim lights signal your body to produce natural melatonin.
• Limit caffeine: Skip coffee, tea, or cola after evening.
• Morning sunlight: Early light exposure resets your internal clock naturally.

Dr Mehra sums it up neatly: “You can’t hack sleep. You have to earn it.”

What Indian Studies Show

An ICMR study in 2023 found that melatonin use in India had almost doubled in the last five years.

Most users were young professionals trying to manage long workdays and digital fatigue.

Interestingly, six out of ten had never discussed it with a doctor.

Researchers didn’t find major health risks but warned against unmonitored daily use.

The main issue wasn’t toxicity it was dependency and misinformation.

The Final Word

As The United Indian highlights, melatonin has earned its place as a gentle sleep aid but not as a nightly shortcut. It can help the occasional traveller or the overworked professional, but it cannot replace real rest habits. Before you reach for that familiar bottle, ask yourself: are you sleepless or just stuck in bad timing?

The answer often lies not in a capsule, but in a clock - and in how kindly you let your body follow it.