Is It Safe To Mix Melatonin and Alcohol?
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You’ve been in bed for over an hour, tossing and turning, yet sleep remains elusive. Perhaps you poured yourself a glass of wine earlier in the evening, thinking that would do the trick, but you’re still wide awake. In an act of desperation, you head over to your medicine cabinet and dig out a bottle of melatonin. You’re about to take a supplement and head back to bed. However, the alarm bells ring in your mind and you pause for a second to wonder: “Can I take melatonin after drinking a glass of wine? And how long should I wait to take melatonin after drinking alcohol?” Let’s find out!
Melatonin (chemically known as N-acetyl-5-methoxy tryptamine) is a hormone synthesized in response to darkness by the pineal gland, a small endocrine gland in the brain. It plays a critical role in the body's circadian rhythm, the internal clock that tells our body when it's time to sleep or wake up.
Under normal conditions, melatonin levels in the body start rising in the evening, peak around midnight, and decrease by morning. This cycle is in tune with the natural day-night cycle, or the 24-hour light-dark cycle, known as the circadian rhythm. The increase in melatonin levels in the evening induces feelings of sleepiness and lowers body temperature, thereby preparing the body for sleep.
However, various factors can disrupt melatonin’s production and release:
Given the vital role of melatonin in promoting sleep, melatonin supplements have gained popularity as a sleep aid. However, the efficacy and safety of melatonin supplements are still being studied. Some research suggests that while melatonin supplements can help induce sleep, they may not improve sleep quality or duration. Additionally, we have limited knowledge on the long-term effects of melatonin supplementation. (Please consult a healthcare provider before starting any new supplement regimen.)
Can you take melatonin with alcohol? We might think that melatonin and alcohol could form an effective duo for a good night's rest. However, a deeper understanding of the science paints a more complex picture. Alcohol, while initially inducing sleep, can interfere with our sleep stages, particularly the restorative REM (rapid eye movement) stage. Combined with melatonin, alcohol’s sedative effects may be further amplified, potentially leading to an overwhelming sensation of grogginess upon waking.
The risks of mixing melatonin and alcohol extend beyond a disrupted sleep cycle. The combined sedative effects of both substances can lead to decreased motor control, impaired cognitive function, and potentially increase the risk of injuries from falls, especially in older adults. Such effects not only hamper our daily functioning but may also pose more significant threats to our overall well-being.
If you had a moderate amount of alcohol — for example, a drink or two — doctors recommend waiting at least 2-3 hours before taking melatonin. This way your body will have enough time to process the drinks. However, if you had more than that, it’s better to wait at least 4-6 hours to be sure. Always err on the side of safety!
That said, metabolism rates can vary significantly between people due to factors like age, weight, liver function, and overall health. If you are unsure about the appropriate waiting period, it is best to err on the side of caution and wait longer. And ask your doctor if you’re not sure!
Accidentally took melatonin after having a drink? Here’s how to stay safe:
Remember, if you experience severe dizziness, difficulty breathing, or extreme drowsiness, contact a healthcare professional immediately, especially if you have underlying conditions. It’s always better to be safe, so don’t hesitate to ask for help!
Though a good night’s sleep can feel out of reach, it’s important not to mix harmful substances in our quest to get some rest. Here are practical steps to create healthier sleep habits:
Our pursuit of a good night's sleep should not compromise our safety or our health. After all, a quality night's sleep involves not only the number of hours we sleep but also how restorative that sleep is. As we journey towards better sleep health, let's commit to making informed decisions and adopting healthier practices. The long-term benefits are well worth it!
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