Does Melatonin Help With Anxiety? How To Use To Reduce Anxiety 2024
If you’ve ever found yourself tossing and turning during the night because of anxiety or just felt overwhelmed with stress in general; you might be wondering what you could take to help you feel better that isn’t a drug. Now, research is being done on all-natural nutritional and hormonal supplements to decrease anxiety symptoms, and the results are impressive.
At the moment, melatonin is mostly known as the sleep hormone. It helps you fall asleep quicker and have a better quality of sleep throughout the night. Thanks to it being a hormone we already naturally produce, it’s become the go-to over-the-counter supplement for people with sleep disorders who want to avoid drugs.
Since it helps you get a proper night’s rest, your body could have an easier time regulating anxiety and stress hormones. Read on to learn does melatonin help with anxiety and how it might work for you, including other anxiety-reducing tips.
Does Melatonin Help With Anxiety?
Melatonin is a hormone[1] we naturally produce in our brain’s pineal gland when it gets dark outside. It regulates our circadian rhythm, otherwise known as our 24-hour internal clock, and helps us get sleepy when it’s dark. If we’re exposed to light instead of darkness, we may not produce melatonin, thus preventing us from feeling tired.
Since not getting enough sleep[2] can lead to anxiety, research for melatonin to help people sleep, thereby reducing anxiety, is growing. Animal studies show it can prevent sleep deprivation and may work as an anti-anxiety therapy. It can reverse anxiety[3] in rats that are injected to be made sick, for example.
As for human studies, most randomized controlled trials show positive results[4] using melatonin for anxiety with medical issues like surgery, cancer, or post-acute coronary syndrome. A meta-analysis showed that melatonin is more effective[5] than a placebo for preoperative anxiety and possibly also more so than benzodiazepines,[6] a sedative, to treat anxiety related to surgery. The study results on melatonin for postoperative anxiety are mixed but may also be helpful.
Does Melatonin Help With Anxiety At Night?
Overall, melatonin has been clinically validated to help with insomnia[7] and the normalization of circadian rhythm[8] sleep disorders, meaning it may inadvertently help with anxiety at night. This may especially be the case for people who often get panic attacks during the night. However, cognitive behavioral therapy,[9] or CBT, is still recommended as the initial treatment[10] for any chronic insomnia sleep disorder, mood disorders, and for generalized anxiety disorder or GAD.
How To Use Melatonin For Anxiety?
Methods for using melatonin specifically for anxiety are still under investigation. Some clinical studies recommend anywhere from 3 milligrams to 10 milligrams before bed. It’s often best to start with smaller amounts and slowly increase the dosage after observing how your body reacts.
Oral melatonin supplements can be taken in tablet form to swallow whole or placed under the tongue to dissolve. Try to find a brand that is known to offer high-quality ingredients and has been verified by the United States Pharmacopeia,[11] or USP. This verification ensures that the product is free of contaminants and contains what is listed on the label.
Potential Side Effects
Even though melatonin is a naturally occurring hormone, that doesn’t mean it’s entirely safe to take in a synthetic form. Since it’s regarded as a supplement and not a drug, it’s not regulated by the Food and Drug Administration, either. It is, however, considered the best pharmacologic therapy for insomnia,[12] along with cognitive behavioral therapy (more commonly referred to as CBT), by the American Academy of Family Physicians.
It’s also still a relatively new treatment for sleep problems and anxiety disorders, so it’s best to start slow with a small dosage to observe its effects. Different brands and dosages may have varying side effects,[13] such as:
Emotional Side Effects
- Nightmares or vivid dreams.
- Short-term depression.
- Mood swings.
- Irritability.
Physical Side Effects
- Headaches.
- Dizziness.
- Daytime sleepiness.
- Drowsiness.
- Skin irritation.
- Palpitations.
- Gastrointestinal distress.
- Confusion, disorientation, or reduced alertness.
Overall, it’s regarded as a safe supplement with mild side effects that can resolve within a few days[14] of taking melatonin. Others, however, won’t go away unless you stop taking the supplement.
Remember to avoid alcohol when taking melatonin and any other depressants, such as benzodiazepines. Many other medications can interact with melatonin;[15] speak with your doctor before taking any dosage.
Other Vitamins & Supplements For Anxiety
There are a variety of vitamins, herbs, and supplements[16] that can reduce symptoms of anxiety and depression. Most importantly, a diet rich in whole foods[17] with fiber, pre and probiotics, and omega-3s boosts overall mental and physical health. If you’re unable to get enough nutrients from food, specific supplements may help to reduce anxiety; these include:
Supplements
- Vitamin B complex
- Vitamin D
- Omega-3s
- Probiotics
- Tryptophan
- Theanine
- Inositol
Botanicals
There are several botanical all-natural ingredients that may help to reduce anxiety, with the most common clinically recommended one as kava for mild to moderate anxiety. Most herbal remedies,[18] however, are still not thoroughly researched and validated as effective treatments for anxiety symptoms but may be helpful; these include:
- Kava extract.
- Lavender oil.
- Passionflower.
- St. John’s wort.
- Valerian.
Common side effects of many of these supplements and botanicals include headaches, gastrointestinal distress, nausea, dizziness, and more. Alcohol or other medicines may interfere with these supplements and herbs, so it’s essential to speak to your doctor or registered dietitian before adding any of these to your diet.
Other Treatment Options
Besides vitamins and other supplements, there are many other actions you can take to help improve your mental health, such as:
Talk-Therapy
While many people view therapy as a nice to have rather than a must-have, it’s proven as the best treatment plan for anxiety and any related sleep issues. CBT, in particular, has the most favorable evidence for improving GAD[19] and panic disorder. Mindfulness-based stress reduction therapy[20] has also been shown to be helpful, with programs becoming more and more available in clinics and public programs.
For those unable to pay for individual therapy, support groups[21] are another helpful option. You can find a group online or in person and gain new tools to manage stress and anxiety.
Self-Care
On top of psychotherapy, self-care is one of the most underrated practices you can do to improve your mental health, such as:
Create A Sleep Routine
Giving yourself the gift of a sleep routine[22] can dramatically improve anxiety and insomnia. Your brain needs darkness to produce melatonin to help you feel sleepy. Try setting an alarm to remind yourself to shut off electronic screens at least two hours before bed. You can also install a red filter on your computer and phone and buy blue light-blocking glasses.
Make sure your bedroom is dark, comfortable, and quiet. Invest in a good pair of earplugs or a sound machine and an eye mask to help you sleep better. Try to wind down before bed with calming music, candlelight, or a good book. How you spend the last hour of your day can greatly affect your quality of sleep and how quickly you fall asleep. Getting sunlight first thing in the morning can also help regulate your circadian rhythm and calm anxiety.
Exercise Regularly
Exercise[23] can help reduce anxiety, especially when done regularly throughout the week. If adrenaline is extra high, intense cardio can help. On other days, a quiet walk after dinner can help to calm your hormones before bed. Try not to exercise too intensely within a few hours before bed to allow your body time to wind down before sleep.
Add Nutrient-Dense Foods
Food greatly affects your hormones, stress levels, and brain functioning. Try to add more whole foods to your day, like an extra serving of vegetables with every dinner or fruit for a snack. By slowly adding more fiber, probiotics, vitamins, and minerals, you will improve your digestion, sleep, and mental health. If you struggle with falling asleep, aim to eat a nutritious meal at least 2 to 3 hours before bed[24] so that your stomach is empty prior to bedtime, making falling and staying asleep easier.
Go To Nature Regularly
Time in nature helps to boost mental and physical health, especially anxiety and depression. If you take a break from work to walk in the park or go after dinner, you’ll be getting a minimum of 10 minutes a day,[25] which helps reduce cortisol, the stress hormone. Try getting friends or family together, or go solo for a day trip to nature for a hike or picnic. Fresh air and greenery go a long way toward calming our nervous systems.
Practice Mindfulness
Meditation[26] routines and mindfulness[27] leads to a decrease in overall psychological distress. Even short amounts of mindfulness, about 5 minutes, can boost mental health. This practice includes taking a moment to take a step back and observe your emotions and attitude without judgment toward yourself or others. You can start your day with a short guided meditation to create a daily routine. A few minutes before bed can also help you fall asleep more easily, making it well worth a try.
Express Your Emotions
Part of our stress and anxiety comes from bottling our emotions rather than expressing our true needs and desires. Even if you’re not ready to talk to anyone or express yourself openly, journaling for about 20 minutes a day[28] can greatly reduce negative emotions and create a sense of calm. You can also try other activities that help you release emotions, like dancing, singing, painting, or even cathartic breathing exercises with movement, like yoga. Check out some classes near you that you can sign up for to make it part of your weekly or daily practice.
Medication
If talk therapy and self-care still aren’t helping, a visit to the doctor for a check-up can help to rule out any potential illnesses or nutritional deficiencies that may affect your sleep and anxiety. Doctors often prescribe a selective serotonin reuptake inhibitor for GAD[19] and depression. Benzodiazepines combined with antidepressants may also speed up the recovery from anxiety symptoms but don’t necessarily improve long-term outcomes.
Overall, medication is meant to offer temporary relief as you continuously work with a psychotherapist to get to the root issue of your anxiety while learning effective coping tools and improving self-care routines.
The Takeaway
Melatonin is a naturally occurring hormone produced in the brain that improves your quality of sleep. Since anxiety often interferes with a good night’s rest, melatonin may help you sleep better, regulate your stress hormones, and decrease symptoms of anxiety.
If you struggle with insomnia or sleep disorders, mental health professionals recommend melatonin as the best pharmacological treatment. However, the first line of treatment is talk therapy, where CBT is proven to be the most effective at reducing anxiety disorders. Getting to the root of the issue and learning how to cope with stress better is your best bet to improving your symptoms long-term.
Finally, always speak to your doctor before taking any supplement, start with a small dosage, and watch out for side effects.
+ 28 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- NCCIH. (2014). Melatonin: What You Need To Know. [online] Available at: https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
- Zhang, L., Guo, H.-L., Zhang, H.-Q., Xu, T.-Q., He, B., Wang, Z.-H., Yang, Y.-P., Tang, X.-D., Zhang, P. and Liu, F.-E. (2017). Melatonin prevents sleep deprivation-associated anxiety-like behavior in rats: role of oxidative stress and balance between GABAergic and glutamatergic transmission. American Journal of Translational Research, [online] 9(5), pp.2231–2242. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5446506/.
- Nava, F. and Carta, G. (2001). Melatonin reduces anxiety induced by lipopolysaccharide in the rat. Neuroscience Letters, [online] 307(1), pp.57–60. doi:10.1016/s0304-3940(01)01930-9.
- Comai, S. and Gobbi, G. (2014). Unveiling the role of melatonin MT2 receptors in sleep, anxiety and other neuropsychiatric diseases: a novel target in psychopharmacology. Journal of Psychiatry & Neuroscience, [online] 39(1), pp.6–21. doi:10.1503/jpn.130009.
- Hansen, M.V., Halladin, N.L., Rosenberg, J., Gögenur, I. and Møller, A.M. (2015). Melatonin for pre- and postoperative anxiety in adults. Cochrane Database of Systematic Reviews. doi:10.1002/14651858.cd009861.pub2.
- Benzodiazepines WHAT ARE BENZODIAZEPINES? (n.d.). [online] Available at: https://www.dea.gov/sites/default/files/2020-06/Benzodiazepenes-2020_1.pdf.
- Madsen, M.T., Isbrand, A., Andersen, U.O., Andersen, L.J., Taskiran, M., Simonsen, E. and Gögenur, I. (2017). The effect of MElatonin on Depressive symptoms, Anxiety, CIrcadian and Sleep disturbances in patients after acute coronary syndrome (MEDACIS): study protocol for a randomized controlled trial. Trials, 18(1). doi:10.1186/s13063-017-1806-x.
- Auld, F., Maschauer, E.L., Morrison, I., Skene, D.J. and Riha, R.L. (2017). Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders. Sleep Medicine Reviews, [online] 34, pp.10–22. doi:10.1016/j.smrv.2016.06.005.
- Qaseem, A., Kansagara, D., Forciea, M.A., Cooke, M. and Denberg, T.D. (2016). Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the American College of Physicians. Annals of Internal Medicine, [online] 165(2), p.125. doi:10.7326/m15-2175.
- Sateia, M.J., Buysse, D.J., Krystal, A.D., Neubauer, D.N. and Heald, J.L. (2017). Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice Guideline. Journal of Clinical Sleep Medicine, [online] 13(02), pp.307–349. doi:10.5664/jcsm.6470.
- www.usp.org. (n.d.). US Pharmacopeia (USP). [online] Available at: https://www.usp.org/?gclid=CjwKCAiAzp6eBhByEiwA_gGq5FJT8HPcvJ82xATsg29sI7R1QfeModM6m8gvwbln8pJW0hXtsktVwxoCS78QAvD_BwE
- Savage, R.A., Sangita Basnet and Miller, J.-M.M. (2019). Melatonin. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534823/.
- Mayo Clinic. (2022). Pros and cons of melatonin. [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874
- Besag, F.M.C., Vasey, M.J., Lao, K.S.J. and Wong, I.C.K. (2019). Adverse Events Associated with Melatonin for the Treatment of Primary or Secondary Sleep Disorders: A Systematic Review. CNS Drugs, [online] 33(12), pp.1167–1186. doi:10.1007/s40263-019-00680-w.
- Mayo Clinic. (2021). Melatonin. [online] Available at: https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071
- LOCKE, A.B., KIRST, N. and SHULTZ, C.G. (2015). Diagnosis and Management of Generalized Anxiety Disorder and Panic Disorder in Adults. American Family Physician, [online] 91(9), pp.617–624. Available at: https://www.aafp.org/pubs/afp/issues/2015/0501/p617.html?utm_medium=referral&utm_source=r360#afp20150501p617-b38
- Nutritional Neuroscience. (2020). A review of dietary and microbial connections to depression, anxiety, and stress. [online] Available at: https://www.tandfonline.com/doi/abs/10.1080/1028415X.2018.1493808
- Yeung, K.S., Hernandez, M., Mao, J.J., Haviland, I. and Gubili, J. (2018). Herbal medicine for depression and anxiety: A systematic review with assessment of potential psycho-oncologic relevance. Phytotherapy Research, [online] 32(5), pp.865–891. doi:10.1002/ptr.6033.
- LOCKE, A.B., KIRST, N. and SHULTZ, C.G. (2015). Diagnosis and Management of Generalized Anxiety Disorder and Panic Disorder in Adults. American Family Physician, [online] 91(9), pp.617–624. Available at: https://www.aafp.org/pubs/afp/issues/2015/0501/p617.html?utm_medium=referral&utm_source=r360
- Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., Chapleau, M.-A., Paquin, K. and Hofmann, S.G. (2013). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, [online] 33(6), pp.763–771. doi:10.1016/j.cpr.2013.05.005.
- Mental Health America (2020). Find Support Groups | Mental Health America. [online] Mhanational.org. Available at: https://www.mhanational.org/find-support-groups.
- Chou, T.-L., Chang, L.-I. and Chung, M.-H. (2015). The mediating and moderating effects of sleep hygiene practice on anxiety and insomnia in hospital nurses. International Journal of Nursing Practice, [online] 21, pp.9–18. doi:10.1111/ijn.12164.
- Aylett, E., Small, N. and Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1). doi:10.1186/s12913-018-3313-5.
- Cleveland Clinic. (2022). Is It Bad to Eat Before Bed? [online] Available at: https://health.clevelandclinic.org/is-eating-before-bed-bad-for-you/
- Meredith, G.R., Rakow, D.A., Eldermire, E.R.B., Madsen, C.G., Shelley, S.P. and Sachs, N.A. (2020). Minimum Time Dose in Nature to Positively Impact the Mental Health of College-Aged Students, and How to Measure It: A Scoping Review. Frontiers in Psychology, [online] 10. doi:10.3389/fpsyg.2019.02942.
- Goyal, M., Singh, S., Sibinga, E.M.S., Gould, N.F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D.D., Shihab, H.M., Ranasinghe, P.D., Linn, S., Saha, S., Bass, E.B. and Haythornthwaite, J.A. (2014). Meditation Programs for Psychological Stress and Well-being. JAMA Internal Medicine, [online] 174(3), p.357. doi:10.1001/jamainternmed.2013.13018.
- Strohmaier, S., Jones, F.W. and Cane, J.E. (2020). Effects of Length of Mindfulness Practice on Mindfulness, Depression, Anxiety, and Stress: a Randomized Controlled Experiment. Mindfulness, [online] 12(1), pp.198–214. doi:10.1007/s12671-020-01512-5.
- Niles, A.N., Haltom, K.E.B., Mulvenna, C.M., Lieberman, M.D. and Stanton, A.L. (2013). Randomized controlled trial of expressive writing for psychological and physical health: the moderating role of emotional expressivity. Anxiety, Stress, & Coping, [online] 27(1), pp.1–17. doi:10.1080/10615806.2013.802308.