Melatonin and Alcohol: Is It Safe to Mix Them?

The misconception that alcohol helps you relax and sleep is rooted deep in the culture, and many still opt for a nightcap. Melatonin is also a popular and widely available sleep remedy, especially useful in cases where sleep patterns are disrupted. Many do not think twice about taking melatonin after a night out or even hope to reap the most benefits from combining the two. However, is it safe to do so?

In this article, I explore the concerns regarding combining alcohol with melatonin. Even though the studies were pretty scarce, I got some expert insights. I will also touch on sleep hygiene and when to see a doctor about your sleep issues.

What is melatonin, and how does it affect sleep?

Melatonin is a hormone that the body naturally makes in response to darkness and in alignment with your circadian rhythm. It is secreted by the pineal gland, a part of the brain that regulates sleep-wake cycles. Melatonin promotes sleep, so you naturally feel sleepier when its concentration in the blood increases. However, bright lights (especially blue), shift work, and changes in time zones can disrupt melatonin production and, thus, sleep.

Melatonin supplements are widely available without prescription and are often picked up by people to address irregular sleep issues such as:

• Jet lag
• Circadian rhythm disruptions due to shift work
• Delayed sleep-wake phase disorder
• Sleep issues due to stress or anxiety
• Insomnia

However, using melatonin for most of these issues lacks strong supporting evidence or has contradictory studies, working for some individuals but not others.

The tricky thing about melatonin is that in the U.S., it is considered a dietary supplement, meaning it is not as tightly regulated by the FDA as prescription or over-the-counter drugs. However, in some other countries, like the UK, it is classified as a drug and is prescribed for short-term sleep problems.

Furthermore, despite it being a naturally occurring compound in our bodies, melatonin comes with the following concerns:

• Interactions with medicines. If you are taking prescription medication and are considering taking melatonin supplements, it is best to consult your doctor.
• Possible allergic reactions.
• Lack of research on the safety of melatonin for pregnant and breastfeeding individuals.
• Possible cause of daytime drowsiness in older people and not recommended for individuals with dementia.

Natural melatonin production is essential for sleep, but it can get disrupted. In those cases, melatonin supplements may help address short-term sleep disturbances but come with side effects and safety concerns due to the lack of strict regulation and contradictory results of studies.

How does alcohol impact sleep?

Despite the common myth of having a drink before bed to relax and sleep better, alcohol actually does quite the opposite and negatively affects sleep.

A systematic review and meta-analysis of 27 studies looked at the effects of alcohol on sleep in healthy adults. The results showed that starting from 2–3 drinks, REM sleep was delayed by 18 minutes and shorter by 11 minutes. Larger quantities of alcohol (5 drinks or more) also increased the amount of time needed to fall asleep and the onset of deep sleep. Despite the different designs of the studies, the combined results strongly suggest that alcohol disrupts sleep. Also, some studies have noticed a REM sleep rebound later at night, resulting in intense dreams or nightmares and fragmented sleep.

Alcohol may further disrupt sleep by worsening sleep-related conditions. A systematic review and meta-analysis of 21 studies found that consuming larger amounts of alcohol is associated with increased sleep apnea risk.

So, despite some people thinking that alcohol may help them fall asleep faster, it is considered a sleep disruptor. You may fall asleep faster, but the sleep will be fragmented, so you will not wake up refreshed. Furthermore, after alcohol concentration in your blood comes close to zero, rebound arousal occurs and is heightened for 2–3 hours, which will likely result in you waking up and not being able to fall back asleep. Consuming alcohol before bed is also associated with increased daytime sleepiness, drowsiness, and difficulty concentrating.

What happens when you mix melatonin and alcohol?

After establishing that melatonin supports and promotes sleep while alcohol delays and disrupts sleep, what about mixing the two? Unfortunately, melatonin supplements do not counteract the sleep-disturbing effects of alcohol. In fact, this combination should be avoided altogether.

The main issue is that both alcohol and melatonin have side effects, causing drowsiness, sedation, and dizziness. The fear is that these side effects may compound when the substances are combined, resulting in harmful outcomes. However, there is a lack of studies looking into combining the two.

I asked Dr. Olalekan Otulana, a GP doctor of over 20 years, for some expert insights. Here’s what he said.

Mixing melatonin and alcohol can interfere with how both substances work in your body. Melatonin is a hormone that helps regulate your sleep-wake cycle, and alcohol is a central nervous system depressant that initially makes you feel sleepy but actually disrupts your sleep quality. When taken together, alcohol can reduce the effectiveness of melatonin and lead to increased drowsiness, dizziness, and even confusion in some people. You may also find it harder to fall or stay asleep properly.

Dr. Olalekan Otulana

While both melatonin and alcohol are common and relatively safe substances when consumed in moderation, this does not mean it is safe to combine them. When it comes to psychoactive substances, such as alcohol, it is always best to consult with your doctor or at least a pharmacist about any cross-reactions.

What are the potential side effects of combining melatonin and alcohol?

Dr. Otulana said that mixing alcohol with melatonin is generally not recommended. “Alcohol can interfere with how your body metabolizes melatonin, reducing its effectiveness. Combining the two can also intensify sedative effects, which might sound helpful for sleep but often lead to poor quality and fragmented sleep. There’s also a safety concern as this combo can increase your risk of impaired coordination, falls, and next-day grogginess. If someone already struggles with sleep or is using melatonin to help reset their sleep pattern, alcohol will likely make things worse.”

Unfortunately, there are few studies looking at the effects of this combination. Thus, I cannot give you a more precise answer to what would happen. Some people report grogginess, anxiety, and impaired coordination, while others do not notice anything too drastic.

When can you take melatonin after drinking alcohol?

While generally not advised, if you do decide to take melatonin after drinking alcohol, you should wait at least 2–3 hours. Dr. Otulana says, “This gives your body some time to start clearing the alcohol from your system and reduces the chance of interactions. Of course, this can vary depending on how much you’ve had to drink, your body size, and your metabolism. If you’ve consumed a large amount of alcohol, it’s often better to skip the melatonin altogether and focus on hydration and rest.”

The recommendations on melatonin-containing dietary supplement products state, “Do not mix with alcohol,” and you should stick to it. If, for some reason, you mix the two, do not panic — go to sleep and monitor how you feel the next day. If you feel extra drowsy, refrain from operating vehicles and prioritize rest and hydration until both substances are fully cleared away from your body. However, if you are experiencing severe symptoms or they are not going away, consult a doctor immediately.

Danielle Zito, a psychiatric nurse practitioner with over 18 years of experience, added:

Mixing melatonin and alcohol would only be seriously concerning for individuals at risk for abnormal liver functioning, such as someone with an alcohol use disorder or hepatitis, as both alcohol and melatonin are metabolized in the liver.

Danielle Zito

She also adds that “the reason the concern is not greater in individuals with a healthy liver is that [alcohol and melatonin] are metabolized by different enzyme pathways, so occasional moderate co-use would not be of great concern. If one were drinking alcohol and using melatonin together on a nightly basis, that may stress the liver over the long term and lead to impaired functioning.”

However, she still advises skipping melatonin after drinking as “alcohol disrupts normal sleep patterns. Most people are taking melatonin to help regulate their circadian rhythms, and they may just be undoing any benefit of taking melatonin by drinking alcohol.”

Tips for achieving better sleep without substances

If you do not have medically diagnosed sleeping issues, you can try holistic approaches to improving sleep and reducing stress, often the culprit of poor sleep.

• Try to keep a consistent sleep schedule. Waking up and going to sleep around the same time helps the body establish and maintain a circadian rhythm, producing hormones that wake you up (cortisol) and make you fall asleep (melatonin) in time.
• Avoid bright lights before bed. Blue light from screens or bright overhead lights can disrupt melatonin production and promote wakefulness.
• Avoid eating before bed. Eating a big meal just before bed may make it difficult to fall asleep or disrupt sleep as your body needs to digest the food. Aim to have dinner a couple of hours before bed, but if a growling stomach keeps you awake, eat something light like yogurt and a banana.
• Use bright light exposure in the morning. Go outside or expose yourself to bright lights 30–60 minutes after waking up, even for 10 minutes. This signals to your body that it is morning and helps maintain a circadian rhythm.
• Improve your bedroom environment. Invest in blackout curtains, an eye mask, and earplugs to ensure you sleep in a dark, quiet place with minimal disturbance. Keep your bedroom cooler, as the body needs to cool down before falling asleep.
• Practice mindfulness before bed. Journaling or meditating before bed may help you relieve the day's stress and reduce running thoughts. Reading helps me best.

Establishing and maintaining good sleep hygiene and having an evening routine that helps you relax and wind down is an effective long-term solution to sleep troubles. The goal is to establish a routine that leaves no reason for sleep issues rather than using sleep aids to get through the night.

Of course, if you have been diagnosed with sleep disorders or are going through an intense period in life, sleep aids can help temporarily. Remember, however, that proper sleep hygiene alongside sleep aids may benefit you and may even help you wean off them eventually.

When should you see a doctor about sleep problems or alcohol use?

You may want to see a doctor if you have persistent sleep issues that do not go away with sleep hygiene or herbal remedies. Some things to look out for are:

• Difficulty falling or staying asleep for several nights per week for more than three months.
• Daytime fatigue, poor concentration, and irritability due to inadequate sleep, especially if it is taking a toll on your relationships, work, or daily tasks.
• Developing things like sleep paralysis, sleepwalking, or talking.
• Continuously waking up tired despite seemingly getting enough sleep.

Regarding alcohol consumption, although a bit of a taboo topic, see a doctor about your drinking if:

• You are concerned about your alcohol consumption
• You have tried to stop or cut it down, but you found it too difficult
• You use alcohol close to a daily basis to deal with stress, relax, or fall asleep
• You experience withdrawal symptoms and cravings
• Your drinking is affecting your relationships, work, and health

Getting help from a doctor for both sleep disorders and alcohol abuse is essential. Sleep disorders may indicate underlying health problems that need to be resolved, while alcohol consumption may cause health issues that are better addressed early on. Furthermore, professional help like therapy may help you address the underlying problem like stress or depression.

Final thoughts

While combining melatonin with alcohol may sound like a fast track to falling asleep, it can leave you with disrupted sleep and even next-day side effects. Alcohol disrupts the sleep cycle and stages and lowers melatonin levels in the body. However, taking melatonin after drinking is not advised as it results in severe drowsiness, grogginess, and possibly even impaired coordination.

You should not rely on alcohol for sleep and limit your intake altogether if you are experiencing ongoing sleep issues. It is best to see a doctor to address the underlying health issues rather than relying on sleep medications or, even worse, combining substances.