Can Melatonin Supplements Cause Panic Attacks? Tips to Use Melatonin Safely

Can Melatonin Cause Panic Attacks?

Melatonin is a popular over-the-counter sleep aid that many people take to help them fall asleep faster and get better quality sleep. However, some people have reported experiencing side effects like panic attacks after taking melatonin.

In this comprehensive guide, we'll explore the connection between melatonin and panic attacks, discuss why they may occur, and provide tips on how to use melatonin safely and effectively.

What is Melatonin?

Melatonin is a hormone produced naturally by the body that helps regulate your sleep-wake cycle. It is produced by the pineal gland in the brain in response to darkness, signaling to your body that it is nighttime and time to sleep.

Melatonin levels begin to rise in the evening around 9 pm, peaking in the middle of the night between 2am and 4am. Levels then drop back down as morning approaches and light exposure inhibits melatonin production.

Many people choose to take melatonin supplements to help boost falling asleep faster, stay asleep longer, and improve sleep quality. It’s available as an over-the-counter oral supplement, usually in doses between 1-10 mg.

How Does Melatonin Work?

When taken as a supplement, the exogenous melatonin acts similarly to the melatonin your body produces naturally. It binds to melatonin receptors in the brain, signaling to your body that it is nighttime.

This helps regulate the sleep-wake cycle, allowing you to feel drowsier at bedtime. It also acts as a mild sedative, inducing calming effects that make it easier to fall asleep.

For many people, melatonin is an effective sleep aid with minimal side effects. However, others may experience unintended effects like next-day drowsiness or anxious side effects like panic attacks.

Can Melatonin Cause Panic Attacks?

Although not extremely common, some research indicates that melatonin may cause panic attacks in sensitive individuals.

One study published in the Journal of Pineal Research looked at a case of a 41-year old woman who experienced panic attacks after taking melatonin supplements nightly for three years.

When she discontinued the melatonin usage, the panic attacks ceased as well. However, when she resumed taking the supplement, the anxiety and panic returned.

Researchers attributed this effect to melatonin’s impact on circadian rhythms and its possible interactions with the endocrine system. However, the exact mechanism behind melatonin potentially inducing panic attacks requires further research.

Anecdotal reports online also describe people experiencing anxiety, panic attacks, heart palpitations, and next-day drowsiness and brain fog after taking melatonin supplements.

Why Might Melatonin Cause Panic Attacks?

While more research is still needed, a few hypotheses may explain why melatonin could potentially cause panic attacks in some individuals:

1. Melatonin May Impact Neurotransmitter Levels

Melatonin interacts with receptors for GABA and glutamate, which are neurotransmitters involved in anxiety and excitatory responses. Some research indicates melatonin may inhibit GABA receptors, while also stimulating glutamate receptors.

Theoretically, this could create an excitation-inhibition imbalance in the brain that leads to increased anxiety and panic attacks in predisposed individuals.

2. Withdrawal Effects

Some research indicates that abruptly stopping melatonin supplementation after long-term regular use may cause withdrawal-like symptoms. These can include rebound insomnia, anxiety, irritability, and panic attacks.

This may be more likely when taking higher doses of melatonin regularly over months or years.

3. Sensitivity to Melatonin

Some people may simply be extra sensitive to the effects of melatonin, even at lower doses. Reasons for this individual sensitivity are unclear but could involve differences in melatonin metabolism rates and clearance.

Similar to other supplements and medications, side effects seem more likely in sensitive people.

4. Underlying Anxiety or Panic Disorders

Those with existing anxiety disorders, panic disorders, PTSD, or a history of panic attacks may be more susceptible to experiencing panic attacks and heighted anxiety from melatonin use.

Even at normal doses, melatonin could exacerbate underlying anxiety problems in predisposed individuals.

Tips to Prevent Melatonin-Induced Panic Attacks

While melatonin-induced panic attacks seem to be relatively uncommon, there are some precautions you can take to minimize your risk:

Start with a Low Dose

Only take the smallest effective dose of melatonin needed to improve your sleep. Standard doses range from 0.5 mg up to 5 mg.

Sensitive people may only need .5-3 mg, while less sensitive individuals may require 5-10 mg. Start low and slowly increase the dosage if needed.

Avoid Long-Term Daily Use

Try to avoid taking melatonin supplements every night for months on end. Prolonged daily use could make withdrawal effects and sensitivity reactions more likely.

Reserve melatonin for occasional short-term use instead of nightly long-term supplementation.

Watch for Side Effects

Pay attention to how you feel after taking melatonin. Some people may only experience issues like anxiety or panic attacks with higher doses.

If you notice any side effects, consider reducing your dosage or stopping supplementation altogether.

Talk to Your Doctor

Discuss melatonin with your healthcare provider if you have issues with anxiety, panic attacks, or other medical conditions. They can help assess whether melatonin is appropriate for you.

Tell your doctor if you experience any side effects like panic attacks so they can adjust treatment if needed.

Other Tips for Panic and Anxiety Relief

If stopping melatonin does not eliminate your panic attacks, here are some other evidence-based ways to help calm anxiety and prevent panic:

Cognitive Behavioral Therapy (CBT)

CBT is an effective therapeutic approach focusing on changing negative thought and behavior patterns contributing to anxiety. It can help alter exaggerated anxious thoughts that trigger panic attacks.

Relaxation Techniques

Methods like deep breathing, meditation, yoga, and progressive muscle relaxation activate the body’s natural relaxation response to alleviate panic symptoms.

Regular Exercise

Aerobic exercise and strength training have anti-anxiety effects and can reduce panic attack frequency. Aim for at least 30 mins of moderate exercise daily.

Limit Caffeine

Consuming large amounts of caffeine can induce anxious jittery feelings and sensations. Limit coffee, tea, energy drinks and soft drinks, especially later in the day.

Healthy Sleep Habits

Getting sufficient quality sleep consistently can improve anxiety resilience. Target 7-9 hours per night by sticking to a regular sleep-wake schedule.

Talk to your doctor if lifestyle changes are not enough to manage panic attacks or anxiety. Medications and additional therapy options may provide relief.

The Bottom Line

Melatonin can potentially induce feelings of anxiety or trigger panic attacks in some sensitive individuals, especially at higher doses. However, this side effect seems relatively uncommon.

Using the lowest effective dose, avoiding prolonged daily usage, and being cautious if you have underlying anxiety issues can help minimize risks. Speak to a healthcare professional if melatonin causes side effects.

While more research is still needed, melatonin remains a useful sleep aid when used safely and appropriately for short-term sleep issues.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.