Neuroscientist warns against excessive melatonin use, shares tips for better sleep

Neuroscientist Kumaar Bagrodia has cautioned against excessive melatonin supplementation, saying high doses could interfere with the body's natural production of the hormone and lead to dependence.

Speaking at the HealthWealth Summit, Bagrodia said melatonin is often mistaken for a natural sleep supplement, although it is a hormone produced by the brain.

Bagrodia claimed the brain needs around 0.3 to 0.5 mg of melatonin, while many commercially available pills contain 5 mg or 10 mg.

"So the day you take a 5 mg pill, which is 10 to 15 times more than what your brain needs, your brain stops producing melatonin. It just stops because it's being flooded. So that's why the dependency happens because now it stopped," he said.

"You take it for a few days, and now you can't sleep without it," he added.

Bagrodia said sleep difficulties should not be treated as an isolated problem. "Sleep is not a problem by itself. Sleep is a symptom of an underlying problem," he said, pointing to overthinking and anxiety as possible causes.

He also stressed that there is no single remedy for sleep problems. Herbal options such as chamomile and ashwagandha may support the nervous system, but their use should be personalised.

Among his recommendations were maintaining a consistent bedtime, getting early morning sunlight, staying physically active and avoiding caffeine and alcohol. He suggested dimming lights before bed, keeping phones away and ensuring the bedroom is dark, cool and quiet.

For people troubled by thoughts about the next day's tasks, he recommended writing them down before bedtime. He also suggested a breathing exercise involving a five-second inhale and a 10-second exhale for five minutes.