The hard truth behind mixing melatonin and alcohol

Melatonin is an important hormone your body secretes. It helps control your sleep cycles every day. It can also be purchased as a supplement without a prescription from any drug store.

If you are like many Americans, you might have a glass of beer or wine before bed to help you relax. However, if you are taking melatonin supplements, you are probably wondering, “Is it safe to mix alcohol and melatonin?

How Alcohol Consumption at Bedtime Affects Sleep

Alcohol is paradoxical in the sense that it causes you to feel drowsy, yet it is also the cause for poor sleep quality. There are several reasons for this:

  • Alcohol causes the brain to experience deep sleep patterns while simultaneously triggering wakefulness.
  • Alcohol interrupts your circadian rhythms by quickly falling asleep while waking you up during the night.
  • Alcohol blocks REM sleep and will definitely interfere with achieving deep sleep.
  • Alcohol does not allow for relaxation in the throat muscles, which results in difficulty breathing throughout the night.
  • Alcohol activates your bladder more often. You will likely be getting out of bed to use the bathroom.

Is It Safe to Mix Melatonin and Alcohol?

The short answer? No; not at all. Let’s take a look at the longer answer by exploring the physiological science behind our answer.

The Negative Side Effects:

When mixing alcohol and melatonin, you might experience side effects such as nervousness, faintness and lethargy. Mixing the two ingredients may increase high blood pressure as well.


Blending melatonin and alcohol might impact how your liver produces enzymes, which can lead to breathing issues, irregular heartbeat, swelling of the feet and other issues.

Natural Production:

Using alcohol and melatonin might likewise minimize your body’s ability to naturally produce melatonin


Alcohol can make it more difficult for you to breathe during sleep. Mixing alcohol and melatonin makes this issue even worse

Can Melatonin Treat A Hangover?

Utilizing melatonin and alcohol produces a terrible hangover effect. It’s not your run-of-the-mill hangover– it’s more of a foggy-groggy hangover that lasts all day long.

Here’s how it works: A single dose of melatonin (typically 5 mg) combined with alcohol increases your body’s melatonin levels, which means that you won’t be able to “wake up your mind” the  next day. Even with extra coffee.

Final Thoughts and Considerations: Mixing Melatonin and Alcohol

A good night’s sleep assists both our brains and our bodies in recovering from long days. Going any prolonged period of time without high-quality sleep is most likely to tax both.

We’re fortunate to have access to non-prescription supplements like melatonin, but keep in mind that melatonin is best used to reset your sleep clock after traveling or too many late nights.

Melatonin should not be used as an everyday sleep aid, and it’s definitely not designed for blending with alcohol. As always, if you have concerns about melatonin or other sleep issues, you should check with your doctor and get his or her guidance on the best ways to achieve a better night’s sleep, whether alcohol is involved or not.

If you want to read more about sleep, sleep advice, and product reviews, check out for your sleep information needs.

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