Is Your Nightly Melatonin Habit Doing More Harm Than Good? Here’s What Doctors Want You to Know

From charlotteobserver.com

If melatonin has become a permanent part of your nightly routine, new research suggests it may be worth a second look. A large preliminary study presented at the American Heart Association’s Scientific Sessions 2025 reviewed five years of health records from more than 130,000 adults with chronic insomnia. Those who used melatonin for a year or more were nearly twice as likely to develop heart failure and roughly twice as likely to die from any cause compared to non-users. 

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The study hasn’t been peer-reviewed and doesn’t prove melatonin causes heart failure. Chronic insomnia itself is linked to poor cardiovascular outcomes, and U.S. over-the-counter users wouldn’t appear in prescription records. Still, a Columbia University sleep researcher noted that melatonin “should not be taken chronically without a proper indication.” If you’ve been taking it nightly for years, that’s a conversation worth having with your doctor. 

What Long-Term Use Actually Does 

Melatonin doesn’t create physical dependence like prescription sleep medications. What can develop is a psychological reliance where you believe you can’t sleep without it. There’s also a quality control issue. Because melatonin is sold as a supplement rather than a drug, the FDA doesn’t verify what’s in the bottle. Research published in PMC found melatonin content in some supplements varied significantly from what was on the label.

Natural Alternatives Worth Trying 

Talk to your doctor before making changes, but these options have real research behind them.

 Magnesium glycinate supports the GABA production that calms your nervous system and is also found in foods like pumpkin seeds, almonds and spinach 

L-theanine, found in green tea, promotes relaxation without sedation and works best if racing thoughts are the issue 

Tart cherry juice contains tryptophan, a natural melatonin precursor shown in PMC research to improve sleep quality in older adults with chronic insomnia 

Chamomile binds to GABA receptors for a mild sedative effect, making it a genuinely useful nightly ritual 

Valerian root has mixed evidence, but Mayo Clinic notes some studies show it helps with falling asleep faster 

The Option Doctors Recommend Most 

CBT-I, or Cognitive Behavioural Therapy for Insomnia, is the first-line treatment recommended by the American Academy of Sleep Medicine, ahead of any supplement or medication. It addresses the thought patterns and behaviours that keep insomnia going, and its benefits tend to last well beyond the treatment period.

Cutting screens an hour before bed, keeping your bedroom cool and dark, and sticking to a consistent sleep schedule are still the most effective tools available without a prescription.

https://www.charlotteobserver.com/living/article315421896.html