Key Findings of the Study
A recent preliminary study has uncovered a potential link between long-term use of melatonin supplements and an increased risk of heart failure, as well as other serious health outcomes. The research, set to be presented at the American Heart Association’s Scientific Sessions 2025, analyzed five years of health data for 130,828 adults with insomnia. Half of these individuals had used melatonin supplements for at least a year, while the other half had not been prescribed it.
The results showed that those using melatonin long-term had a 4.6% chance of developing heart failure over five years, compared to 2.7% in the non-melatonin group. This means that melatonin users had a 90% higher risk of heart failure than those who did not take the supplement. Additionally, they were three and a half times more likely to be hospitalized for heart failure and twice as likely to die from any cause during the same period.
However, the researchers emphasized that their findings show an association, not causation. They noted that people with insomnia may already have underlying health issues that could contribute to both the need for melatonin and the risk of heart problems.
Should You Be Concerned?
Dr. Fady Hannah-Shmouni, MD FRCPC, Medical Director at Eli Health, advised caution but not panic. He explained that the study does not prove that melatonin directly causes these health issues. Instead, he pointed out that insomnia itself can lead to hormonal changes, such as increased cortisol levels, which may affect cardiac health. He also noted that the study's limitations include the lack of information on the severity of insomnia and the possibility that some participants in the non-melatonin group may have taken over-the-counter melatonin.
Despite these uncertainties, Dr. Shmouni stressed the importance of consulting a healthcare provider before starting any new supplement, including melatonin.
Tips for Falling Asleep Without Melatonin
If you're looking for alternatives to melatonin, experts suggest several strategies to improve sleep quality:
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Keep Your Sleep Schedule Consistent
Maintaining a regular sleep and wake time helps regulate your circadian rhythm. This consistency ensures that your body releases the right hormones at the right times, promoting better sleep and alertness during the day. -
Practice a Nighttime Routine
A calming bedtime routine signals to your body that it's time to wind down. Activities like taking a bath with Epsom salts, drinking chamomile tea, or reading can help reduce stress and prepare you for sleep. Avoid screens before bed, or use night mode settings to minimize blue light exposure. -
Try Relaxation Exercises
Techniques such as deep breathing, yoga, progressive muscle relaxation, or meditation can lower cortisol levels and promote mental balance. Guided meditations or visualization exercises can also help ease you into a relaxed state. -
Stay Physically Active
Regular exercise can improve sleep quality by reducing stress and regulating cortisol levels. However, it's best to avoid strenuous workouts close to bedtime, as they may interfere with sleep onset and quality. -
Create the Ideal Sleep Environment
A cool, dark, and quiet bedroom supports better rest. Aim for a temperature between 65 to 70°F (18 to 21°C) and use tools like earplugs, white noise machines, or eye masks to block out disturbances.
