Does Melatonin Stop Working Over Time?
Quick Answer
No. Unlike sleep drugs, melatonin doesn't cause tolerance. You don't need higher doses over time. If melatonin seems less effective, the cause is usually: wrong dose (often too high), changed sleep hygiene, new stressors, or expectations exceeding what melatonin can do. It's not tolerance.
Key Points
- Melatonin does not cause tolerance
- If "stopped working," dose is often too high
- Check sleep hygiene and stress factors
- Lower doses often work better than high doses
- It's a sleep signal, not a sedative
Detailed Answer
The "melatonin stopped working" complaint is common but usually misattributed to tolerance.
Why melatonin doesn't cause tolerance:
• Different mechanism than sleep drugs (benzodiazepines, Z-drugs) • Melatonin signals your circadian clock, not directly sedating • No receptor downregulation occurs like with GABA-affecting drugs • Long-term studies (4+ years) show consistent effects without dose escalation
Why it might feel less effective:
• Dose too high: More melatonin isn't better. High doses (5mg+) can cause grogginess and fragmented sleep. Try LOWERING to 0.5-1mg. • Changed sleep hygiene: Blue light exposure, irregular schedule, caffeine creep can override melatonin's signal. • Stress/anxiety: New stressors create physiological arousal that melatonin can't overcome. • Expectations: Melatonin isn't Ambien. It helps you fall asleep, not knockout. • Wrong timing: Taking too early or too late reduces effectiveness.
What to try:
• Lower your dose first (this sounds backwards but often works) • Take 30-60 minutes before desired sleep time • Dim lights and avoid screens in the hour before bed • Check for caffeine or stimulant timing issues • Consider if anxiety is the real problem
Evidence Quality
Multiple high-quality studies support this
Key Sources:
- studyLong-term Melatonin Safety and Efficacy: 4-Year Study
- reviewMelatonin Tolerance Development: Review of Evidence
- reviewOptimal Melatonin Dosing for Sleep
Related Questions
You probably don't. This is almost always a sleep hygiene issue, not tolerance. Try dropping to 0.5mg. If that doesn't work, the problem isn't melatonin.
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