The Dark Side of Melatonin: What You Need to Know
By Dr. Erin Stokes
We have a sleeping problem. Many of us are constantly sleep deprived, impacting almost every aspect of our lives, from increasing our chances of catching a cold to making it harder to maintain a healthy weight. Data consistently shows that over one-third of Americans do not get the recommended 7+ hours of sleep each night. That means that over 100 million of us are not sleeping enough. To emphasize the impact of this growing issue, the Centers for Disease Control and Prevention (CDC) has actually declared insufficient sleep a public health epidemic, putting it on par with obesity and mental health.
In light of all of this, we’ve been naturally seeking solutions to sleep better. That’s how in recent years, melatonin became the darling of all sleep supplements. It seemed to help people fall asleep quickly. Many thought of it as the ultimate “sleep hack”, like flipping a switch. And that leads us to one important thing to remember. Melatonin is a hormone. It acts as a regulator of our circadian rhythms and is naturally secreted by our pineal gland in response to darkness. When darkness falls in the evening, the hormone melatonin should naturally increase as we move towards bedtime. Taking a melatonin supplement is not the same as supporting your own endogenous melatonin production by getting off of screens and dimming lights in the evening.
Even at the height of melatonin’s popularity, there were negative side effects reported, including daytime drowsiness, dizziness and nightmares. Melatonin received major public scrutiny in late 2025 when a large observational study suggested a link between long-term melatonin use and a higher risk of heart failure.. The findings were presented at the American Heart Association’s 2025 Scientific Session and highlighted the need for more research on this supplement. The results of this study were reported in every major news outlet. Suddenly, there was a lot of uncertainty around long-term melatonin use. People started asking questions and began looking for alternatives.
Our journey to a good night’s sleep actually begins from the moment we wake up. We can be proactive about sleeping better by getting outside in the morning light, exercising, setting limits on caffeine consumption (no caffeine after noon), and eating nutrient dense foods. In the area of nutrition, one nutrient of note is magnesium, commonly found in beans, greens and nuts. This essential mineral is often associated with sleep optimization since it supports muscle relaxation and is commonly deficient in modern diets.
To fall asleep, we have to calm both our body and our mind. This is the essential component of drifting off to sleep, and a big challenge for most people. A gentle and effective transition to sleep is where botanical medicine can truly shine. As humans, we innately understand the power of plants. People all over the world have used herbs for thousands of years to support better sleep, from ancient Greece to India to China. Modern science often validates the traditional use of these herbs. One well-known example of herbal support for sleep is hops. European herbalists used hops extensively to promote sleep and soothe nervousness. Today, research on hops demonstrates that a compound in the plant called humulone increases GABA receptor function, which leads to a sense of relaxation that can gently help people fall asleep easier. Another herb, passionflower, calms overstimulated minds which helps with easing into slumber. Scullcap, a plant in the mint family, has a long history of use for restful sleep. It’s also an excellent herb to support the nervous system, specifically indicated for the feeling of “frazzled nerves” that many of us experience on a daily basis. These time-honored herbs are available individually and as blends in both teas and tinctures. It’s essential when choosing your supplements to identify a trusted brand, which isn’t always easy to do. For me, WishGarden Herbs is my go-to for tincture blends, and it’s important to find the right fit for your individual needs.
Optimal sleep is essential to thrive in every area of our lives from the actual physical repair of our bodies to boosting cognitive function and mood. Instead of relying on a melatonin supplement, we can embark on a more sustainable and effective long-term approach to sleep. Integrated lifestyle changes, nutrition and herbal supplements empower us to get the restorative sleep we all need, and deserve.
Dr. Erin Stokes, ND believes that transformation begins when we reconnect with the healing power of nature. As a Naturopathic Doctor for 20+ years, Erin has dedicated her career to translating complex health concepts into actionable insights that empower individuals in their own healing.
Since earning her Naturopathic Medicine degree in 2001, Dr. Erin has remained true to the foundational principles that drew her to this field: honoring the body's innate healing capacity, treating the whole person rather than isolated symptoms, and serving as both doctor and teacher.
Her passion for education has shaped every aspect of her career. From her early days teaching at Southwest Acupuncture College to providing personalized health consultations as a Lead Practitioner at Pharmaca Integrative Pharmacy, she discovered her gift for making complex medical knowledge engaging, inspiring and practical.
Currently serving as Medical Director at WishGarden Herbs, Dr. Erin Stokes is at the forefront of innovative herbal education and is known for her engaging personal style and deep scientific knowledge that creates an environment where learning becomes both inspiring and actionable.