Is It Safe to Mix Melatonin and Alcohol?

It's late, and you've been out drinking with friends. As the night winds down, you decide to stay at your friend's place. After a final sip of red wine, she offers you a melatonin supplement. She takes one too, and you both say goodnight. You don't think much of it—after all, it's just a supplement, right?

But as you lie down in bed, you start to feel strange. The next morning, you wake up nauseous. Is it just a hangover, or something more? Let's explore the facts about mixing melatonin and alcohol.

What Is Melatonin?

Melatonin is a hormone naturally produced by your brain in response to darkness. It helps regulate your circadian rhythm—your body's internal clock—and sleep patterns. Bright light at night can interfere with melatonin production, which is why blackout curtains help many people sleep better.

The Science Behind Melatonin

Your pineal gland, located in the middle of your brain, produces melatonin. This gland is controlled by the suprachiasmatic nucleus (SCN), a group of nerve cells that manage your body clock.

During the day, light entering your eyes signals the SCN to suppress melatonin production, keeping you awake. At night, darkness triggers melatonin release to help you sleep. Melatonin supplements are often used for:

• Jet lag
• Delayed sleep-wake phase disorder
• Sleep disorders
• Pre- and post-surgery anxiety
• Insomnia
• Shift work disorder

What Are the Side Effects of Melatonin?

Even without alcohol, melatonin can cause side effects:

• Nausea or upset stomach: Common and dose-dependent
• Strange dreams or nightmares: Vivid dreams that may disrupt sleep
• Daytime sleepiness or grogginess: Especially if taken too late

To minimize side effects, take melatonin early in the evening at the recommended dose. It can remain in your system for 4–5 hours.

Can I Mix Melatonin and Alcohol?

Alcohol is a depressant that slows brain-body communication. Combined with melatonin, it can be dangerous. Risks include:

• Excessive drowsiness
• Impaired thinking
• Worsened depression or anxiety
• Disrupted sleep
• Increased substance dependence

This combination also strains your liver and may cause:

• Facial flushing
• Swollen feet/ankles
• Rapid heartbeat
• Confusion
• Chills or shivering
• Breathing difficulties
• Fainting

If you experience severe symptoms, seek medical help immediately.

Can I Take Melatonin After One Drink?

It's possible, but not recommended. If you do:

• Stick to the recommended melatonin dose
• Wait at least an hour after drinking
• Drink plenty of water
• Consider non-alcoholic alternatives like herbal tea or mocktails

Remember, many melatonin supplements are time-released. Alcohol can interfere with their effectiveness and increase side effects.

Other Health Risks of Melatonin

Additional considerations include:

• Drug interactions: Consult a doctor if taking blood thinners, antidepressants, or birth control
• Special populations: Safety for pregnant/breastfeeding women, older adults, and those with dementia is not well-established
• Regulation: In the U.S., melatonin is a dietary supplement with less strict FDA oversight than drugs

Conclusion

It's best to avoid alcohol when taking melatonin. Opt for a mocktail or other non-alcoholic drink instead. Stay informed and prioritize your health and safety.