Unlock the Secrets of Melatonin and Dreams
Melatonin: The Sleep Hormone
Melatonin is a hormone produced by our bodies to regulate our sleep-wake cycles. It’s influenced by light exposure, and our brains produce more melatonin when it gets dark to help us wind down for sleep. Taking a melatonin supplement close to bedtime can kick off sleepy vibes when our own melatonin production is off, such as when we’re jet-lagged or work night shifts.
The Connection Between Melatonin and Dreams
While there’s no solid evidence that melatonin supplements cause particularly weird or bad dreams, taking melatonin may help us sleep more, giving us more opportunities to dream or have nightmares. Taking too much melatonin has also been linked to side effects like nightmares and vivid dreams, but the exact cause is unknown.
Why Do We Dream?
Dreams are still a mystery, but some theories suggest they act like a cognitive housekeeper, sorting and connecting images from real life, solving problems, and packing things away for long-term storage. If you notice you’re having weird, vivid dreams while taking melatonin, there are a few possible explanations.
Melatonin Improves Sleep Quality
Melatonin helps improve sleep quality, total sleep time, and the time it takes to fall asleep. This means we have more opportunities to dream, which could lead to wild imaginary nightlife.
Melatonin Boosts Memory Processing
During REM sleep, melatonin naturally helps release vasotocin, which helps our brains erase memories while we’re dreaming. This may lead to longer stretches of REM sleep, resulting in weird, vivid dreams.
Taking Too Much Melatonin
There’s no official dosage of melatonin that’s considered an “overdose” amount, but taking too much can lead to weird, sometimes dangerous side effects, including nightmares or vivid dreams.
Why Do We Have Nightmares?
Nightmares are essentially dreams that cause fear, anger, shame, or sadness. While there’s no research supporting claims that melatonin causes nightmares, there may be some potential connections. Nightmares could be born from a combo of hyperarousal and the brain’s inability to remove or process fearful thoughts.
Other Side Effects of Taking Melatonin
Taking melatonin is generally considered safe, but there are some side effects to look out for, including headaches, sleepiness, dizziness, frequent urination, stomach discomfort, and nausea. Less common side effects include cramps, irritability, low blood pressure, confusion, depression, and anxiety.
Tips to Stop Vivid, Bad Dreams
If you’re convinced melatonin is the cause of your vivid dreams or nightmares, try these tips:
- Take melatonin 1 hour before bed to help you relax and destress before sleep.
- Unwind before bed with meditation, yoga, journaling, or reading.
- Keep a dream journal to track your dreams and nightmares.
- Try therapy if you’re dealing with anxiety or trauma.
The Bottom Line
Melatonin is a natural hormone that helps our bodies wind down for sleep. While taking melatonin supplements can improve sleep quality, it’s possible that increased sleep can lead to more opportunities for dreams or nightmares. If you experience disturbing nightmares or vivid dreams while taking melatonin, it’s worth exploring other factors that might be contributing to these experiences.
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