That’s because taking melatonin nightly—especially in doses higher than 0.5 to 1 milligram at a time—can potentially cause unpleasant side effects, downregulate your natural production of melatonin, interfere with certain medications, and, not to mention, prove ineffective at improving sleep quality. With that being said, most people should have no problem giving up melatonin in one fell swoop as there’s little evidence that it is habit forming. Others may have better luck gradually taking a lower and lower dose as the days go on—again, as overseen by a doctor. Either way, you’ll want to make sure your sleep hygiene is in good shape as you’re transitioning away from melatonin supplements. By keeping your bedtime routine consistent, you’ll help support your body’s natural production of the hormone. “The most important adjustments you can make include stopping all screens (TV, too!) two hours before bed, and dimming your household lights in the evening to help your pineal gland begin to release melatonin ahead of bedtime,” says Laura Erlich, LAc, FABORM, a fertility and obstetric specialist and founder of Mother Nurture Wellness. Once the lights are low, get into the habit of completing a relaxing, no-tech wind-down routine. It might include sipping herbal tea, taking a hot bath or shower, or reading a physical book. Once getting into the groove of this routine, most people will find it a lot easier to both fall asleep quickly and stay asleep through the night. However, if you still feel like you’re missing out on melatonin, the issue could be a psychological one. “It may take the person some time to uncouple the idea of ’taking a pill’ with sleep,” says Wermter. In this case, Revée Barbour, N.D., M.S., naturopathic doctor and owner of Dr. Ray, N.D., notes that other forms of natural sleep support can be helpful. (Here are some other nonhormonal supplement options to look into.) But at the end of the day, Barbour says, the best way to improve your sleep is to get to the root of what’s keeping you awake. Are you eating too close to bedtime? Consuming a lot of caffeine? Stressing too much and not moving enough during the day? These are all habits that will really disrupt your sleep quality but, on the other hand, can dramatically improve your sleep when addressed. Emma received her B.A. in Environmental Science & Policy with a specialty in environmental communications from Duke University. In addition to penning over 1,000 mbg articles on topics from the water crisis in California to the rise of urban beekeeping, her work has appeared on Grist, Bloomberg News, Bustle, and Forbes. She’s spoken about the intersection of self-care and sustainability on podcasts and live events alongside environmental thought leaders like Marci Zaroff, Gay Browne, and Summer Rayne Oakes.
