In an era of high-stress careers and constant digital connectivity, a good night’s sleep has become a luxury. This desperation has fuelled a massive surge in melatonin gummies — brightly coloured, sweet-tasting supplements marketed as a harmless, natural way to drift off. But Indian medical experts are sounding the alarm: melatonin is no simple vitamin; it’s a potent neuro-hormone, and unregulated use is disrupting the very systems it’s meant to help. Ahead of World Sleep Day on March 13, leading pulmonologists are raising red flags about the growing misuse of these popular gummy supplements.
The hormone myth: Understanding the biology of sleep
The first step in understanding the risk is correcting a common misconception: melatonin is not a vitamin. As Dr Salil Bendre, director of pulmonology at Nanavati Max Super Speciality Hospital, Mumbai, explains, “Melatonin is commonly marketed and purchased easily over the counter as a natural supplement, akin to multivitamin tablets, but clinically, melatonin is not a vitamin. It is a neuro-hormone, produced by the brain, to help regulate the circadian rhythm of the body.”
“Essentially, melatonin sets the body’s internal clock that guides the extremely essential sleep–wake cycle. Produced by the pineal gland in the centre of the brain, melatonin acts as a chronobiotic. Its production is governed strictly by light. When the sun sets and darkness falls, the brain increases melatonin levels to signal that it is time to rest. Conversely, morning light triggers a decrease,” says Dr Bendre.
By introducing synthetic melatonin without supervision, users are essentially hacking a delicate hormonal feedback loop.
The lazy-brain effect: The cost of outsourcing sleep
One of the most significant risks of daily melatonin use is the development of a biological dependency. Dr Sunil Kumar K, lead consultant, pulmonology and sleep medicine at Aster CMI Hospital, Bengaluru, describes this phenomenon as the ‘lazy-brain’ effect.
“A long-term daily use of melatonin in a healthy adult or child can cause the body to rely on it rather than producing it naturally through the brain. If you keep doing someone’s work, they can become lazy. This is sometimes referred to as a lazy-brain effect, or that the pineal gland will not be able to respond properly to the body getting melatonin from its source when taken from an outside source,” says Dr Kumar.
Over time, this creates a cycle where the body can forget how to naturally manage sleep. This leads to the need for higher doses because the body has become so accustomed to the external supply, ultimately fracturing the normal sleep-wake pattern.
The stealth dosing danger: A game of chemical roulette
As the brain becomes ‘lazy’ and the user feels the need for stronger doses, they enter the most dangerous phase of the trend: the inconsistency of the products themselves. Dr Bendre highlights the challenge of stealth dosing—the stark difference between the actual dosage and what is written on the pack.
“Stealth dosing is the stark difference between the actual amount of melatonin dosage as opposed to what`s written on the pack. Global studies have shown that some unregistered imported gummies contained 112 per cent to 417 per cent of the stated dose, while a few others contained less than advertised. This wide-scale difference matters because the most common morning-after effects—sleepiness, daytime drowsiness, headache, and dizziness—are consistently reported with melatonin use,” Dr Bendre notes.
This unpredictability is risky because more is not better in hormonal medication. Evidence shows that individuals using 10 mg or higher have reported a 40 per cent increase in adverse events. Dr Bendre warns, “If you’re taking a 5 mg gummy and still not sleeping well, doubling the dose can be one of the riskiest moves. It will not only worsen next-day symptoms but also overlook the real cause of insomnia.”
Protecting the next generation: Paediatric risks
The trend of parents using melatonin to manage their child`s bedtime is particularly troubling to experts. Children are in a critical stage of brain and hormonal development. Dr Kumar points out that melatonin has a direct relationship with other hormones, including those involved in puberty.
According to Dr Kumar, long-term use in children can:
- Upset natural hormone levels: Potentially altering the timing of puberty.
- Create dependency: Training a developing brain to require a supplement to fall asleep.
- Lifestyle masking: Most sleep issues affecting children are due to lifestyle factors: inappropriate screen time, inconsistent bedtimes, eating sugary foods at night, or unresolved anxiety from school.
Dr Kumar advises that a healthy child, who takes 30 to 60 minutes to fall asleep typically, has a routine issue rather than a hormonal one. Parents should seek medical evaluation if they notice loud snoring (potential sleep apnoea) or restless leg movements during sleep.
The exit ramp: How to safely reset your internal clock
If you have become dependent on sleep aids, doctors advise against stopping abruptly. Instead, a gradual taper over one to two weeks is recommended, combined with a three-step natural protocol suggested by Dr Kumar:
- Morning light exposure: Wake up and get into sunlight within 15 to 20 minutes of waking. This sends a signal to the brain that it’s time to get up and begins to reset the clock in your body naturally.
- Nighttime light and screen exposure: Limit mobile devices, TV, and laptops at least one hour prior to bed. Dark helps your body produce melatonin naturally.
- Pre-sleep body temperature: When your body cools slightly, you have better sleep. Take a warm shower prior to bed or keep the bedroom cool. Avoid heavy exercise within an hour of bedtime.
Sleep is a function, not a pill
The consensus among experts is clear: while melatonin may have value in treating certain medical conditions, it should not be treated like candy.
“We should not rely on a bottle of melatonin to help our brain remember how to fall asleep naturally. Sleep is a natural function of our body, which needs our support to do so appropriately,” reminds Dr Kumar.
Dr Bendre adds that relying on gummies often masks underlying causes such as stress or circadian disruption.
“Whenever the sleep issues persist, the safest step is expert consultation to confirm the cause, timing, and dosage rather than purchasing or using gummies on your own,” he advises.
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