What Happens if You Take Melatonin With Alcohol?

Melatonin is a hormone produced by the human body that plays a role in controlling your sleep schedule Trusted Source National Center for Complementary and Integrative Health (NICCH) NCCIH funds and conducts research to help answer important scientific and public health questions about complementary health approaches. View Source . Melatonin is also available as a dietary supplement, and melatonin supplement usage by U.S. adults has grown more than fivefold in recent decades. 

Although experts generally consider melatonin supplements to be safe for short-term use by adults Trusted Source National Institutes of Health (NIH) The NIH, a part of the U.S. Department of Health and Human Services, is the nation’s medical research agency — making important discoveries that improve health and save lives. View Source , there are potential risks that may come when taking melatonin long-term, especially when taken alongside other substances, including alcohol .

Why You Shouldn’t Mix Melatonin and Alcohol

Experts recommend against drinking alcohol when taking melatonin Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . In fact, melatonin supplement labels may soon state that melatonin shouldn’t be taken with alcohol. The Council for Responsible Nutrition (CRN), a dietary supplement trade association, created a guideline suggesting this label change in April of 2024.

Risks of Mixing Melatonin and Alcohol

Researchers haven’t widely studied the potential interactions between melatonin supplements and alcohol. However, alcohol and melatonin both slow down activity in the central nervous system, so it’s logical to presume that taking them together may be unsafe.

“It’s concerning that alcohol and melatonin are both easily accessible. Many individuals assume combining these two readily available and seemingly ‘safe’ substances is harmless. However, since they create similar effects, using them together can lead to cumulative effects and unwanted reactions.”

Dr. Nilong Vyas

Pediatrician, MD

Some experts suggest that because both melatonin and alcohol can increase drowsiness, combining them can cause excessive tiredness, worsen breathing during sleep, or make it difficult to wake up Trusted Source Merck Manual First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers. View Source . 

In rare cases, certain people might be more sensitive to the effects of mixing alcohol and melatonin . A case study published in 2002 documented side effects a person experienced after consuming both melatonin and alcohol in the same evening. His symptoms included a rapid heartbeat, feelings of weakness, mild shaking in the arms and legs, flushed skin, sweating, dizziness, headache, disorientation, and hallucinations.

Melatonin, Alcohol, and Sleep Apnea

On its own, consuming alcohol has been found to worsen symptoms of obstructive sleep apnea Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source . When combined with melatonin supplements, alcohol may make it even harder to breathe during sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . If you have sleep apnea or suspect you may have sleep apnea, speak with your doctor before drinking alcohol or taking melatonin supplements.

In obstructive sleep apnea, a person’s breathing stops or slows down excessively during sleep because their airway becomes temporarily blocked Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source . The blockage occurs when muscles in the airway relax and tissues in the throat collapse onto one another. Alcohol is a central nervous system depressant, meaning it may worsen obstructive sleep apnea by further relaxing these muscles. In the long term, regularly drinking alcohol can also contribute to weight gain, which tends to worsen obstructive sleep apnea.

Why Alcohol Is Bad for Sleep

Many people consume alcohol believing it helps them sleep, but in actuality, alcohol can cause or worsen sleep problems. Drinking alcohol can lead to insomnia, restless sleep, short sleep, and excessive tiredness during the day. People with alcohol use disorder are much more likely to experience insomnia compared to the general public.

Alcohol appears to disrupt sleep in multiple ways. First, alcohol alters a person’s sleep cycle, disrupting the delicate balance of time spent in different sleep stages and causing nighttime awakenings. Second, alcohol also interferes with a person’s circadian rhythm, a mechanism that influences when a person feels tired and when they feel awake. Finally, alcohol can disrupt sleep by increasing snoring and lapses in breathing associated with sleep apnea.

“In essence, alcohol is a sleep disruptor, not a sleep promoter.”

Dr. Nilong Vyas

Pediatrician, MD

What Else Shouldn’t You Mix Melatonin With?

Most medications haven’t been studied to determine how they may interact with melatonin Trusted Source National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . That said, researchers believe that the following types of medications and drugs may interact with melatonin:

• Antidepressants, including selective serotonin reuptake inhibitors (SSRIs) 
• Blood pressure medications, including calcium channel blockers 
• Blood thinners
• Sedatives
• Caffeine

If you take any drugs or medications, particularly the ones on this list, talk to your doctor before beginning melatonin supplements.

Is Melatonin Safe?

Research suggests that taking melatonin for the short-term is safe for most adults. There isn’t enough research to say whether long-term use of melatonin is safe Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source . 

Experts have concerns about the safety of taking high doses of melatonin, a practice that is becoming more common. Doses over 5 mg are considered “high”. Experts suggest that doses 1 mg or smaller may be as effective as higher doses for people taking melatonin to help them fall asleep. Since melatonin supplements aren’t regulated, the melatonin content may vary from bottle to bottle and pill to pill, especially when taken in gummy form.

Studies that have looked at melatonin side effects have largely found these to be mild or short-lived, although more research is needed Trusted Source National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Known side effects of melatonin include nightmares, vivid dreams, daytime sleepiness, dizziness, headaches, low mood, irritation, nausea, and stomach pain.

There is a small risk that using melatonin may put extra strain on the liver, particularly for people who already experience impaired liver function, such as those with alcohol use disorder Trusted Source MSD Manuals First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers. View Source .

How to Properly Take Melatonin Supplements

If you are considering taking melatonin supplements to help you fall asleep, speak with your doctor first. They can make sure that melatonin supplements are a good choice for you, given your symptoms, illnesses, or any medications you’re on. 

If your doctor says that taking melatonin is acceptable for you, they may recommend starting with a 1 mg or smaller dose a few hours before your desired bedtime. Get in touch with your doctor immediately if you experience any side effects. Note that melatonin has been found to help people fall asleep but not to help people stay asleep throughout the night. 

“Many people taking melatonin experience a paradoxical waking associated with its use and end up waking up in the early AM hours and being unable to go back to sleep. Alcohol mixed with that can worsen that response.”

Dr. Nilong Vyas

Pediatrician, MD

When to See a Doctor

If you have ongoing sleep problems or suspect a sleep disorder, see your doctor. They can ask questions about your symptoms and history to help determine if you need further testing.

Also, see a doctor if you consume alcohol regularly and feel like you cannot stop or if it is negatively impacting your life, including your sleep. Your doctor can assess if you have an alcohol use disorder and determine if you may benefit from treatment Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source .