A major new analysis presented at the American Heart Association Scientific Sessions 2025 has raised serious questions about long-term melatonin use — and what it means for your sleep health.
Millions of Americans take melatonin nightly believing it’s harmless, natural, and safer than prescription sleep aids. But new research presented by the American Heart Association (AHA) suggests that long-term melatonin supplementation may be associated with increased risks of heart failure, hospitalization, and all-cause mortality in adults with chronic insomnia.
This emerging evidence doesn’t prove melatonin causes heart problems — but it raises enough concern to prompt doctors, wellness experts, and consumers to rethink nightly, long-term use.
📎 Source: American Heart Association News View the AHA research summary
📊 What the Study Found
Researchers analyzed five years of medical records from 130,000+ adults with chronic insomnia. Participants who used melatonin for at least a year were compared to those who never used it.
Key Findings:
- 💔 90% higher chance of developing heart failure
- 🏥 3.5× higher likelihood of hospitalization for heart failure
- ⚰️ Nearly double the risk of death from any cause over 5 years
The study controlled for age, gender, health history, blood pressure, medications, and other factors — strengthening the association.
Important: This does not prove melatonin causes heart failure. It shows a possible connection that demands deeper research.
“Melatonin supplements may not be as harmless as commonly assumed.” – Study author, SUNY Downstate/Kings County Medical Center
🧪 Why This Study Matters
Melatonin is often viewed like a bedtime vitamin — safe, harmless, good for everyone. But unlike most countries, the U.S. sells melatonin as an over-the-counter supplement, not a regulated sleep drug.
That means:
- Potency can vary dramatically between brands
- Products may contain more melatonin than labeled
- Long-term safety has barely been studied — until now
Many people take melatonin nightly for years. This study suggests that may not be wise — especially without medical guidance.
⚕️ What Experts Are Saying
Dr. Marie-Pierre St-Onge, chair of the AHA Sleep & Cardiometabolic Health committee, shared concern:
“Melatonin can be useful short-term, but it is not meant for chronic use in the U.S. and long-term safety data has been lacking.”
The medical takeaway: melatonin may be overused — and long-term cardiovascular safety cannot be assumed.
⛔ Why Daily, Long-Term Melatonin May Be Risky
Melatonin is a hormone — not an herb, vitamin, or mineral. Over-supplementing hormones can disrupt other systems, including:
- Cardiovascular function
- Circadian rhythm regulation
- Hormonal balance
- Stress-response systems
Plus, many melatonin products sold in stores contain 2–4x more melatonin than the label claims. That means heavy nightly hormone exposure for years without oversight.
Even without heart risks, studies already suggest melatonin can cause:
- Morning grogginess
- Hormonal disruption
- Dependence for sleep onset
- Vivid dreams or sleep paralysis
🌙 Should You Stop Melatonin?
Don't suddenly stop anything without guidance. But this research suggests melatonin should be used strategically, not indefinitely:
- Short-term travel or jet lag
- Temporary sleep disruption
- Occasional nights of restlessness
If you're relying on melatonin every night to sleep, speak with a doctor and consider gentler long-term strategies instead.
🌿 Gentle & Natural Alternatives for Better Sleep
Many adults prefer sleep-support options that don’t alter hormone levels. Research-supported approaches include:
✅ Nighttime Relaxation Rituals
- Warm bath before bed
- Aromatherapy (lavender, eucalyptus)
- Gentle stretching or yoga
- Breathing exercises
- Journaling to release thoughts
✅ Sleep Environment Upgrades
- Cool bedroom (65–68°F ideal)
- Blackout curtains
- No bright screens within 60 minutes of bed
- White noise or calming sounds
✅ Nutritional & Botanical Support
- Herbal teas (chamomile, lemon balm)
- Magnesium glycinate
- CBD + CBN nighttime formulas
🌙 Better Sleep With Plant-Based Support
If you want a natural nighttime option without hormones, many customers love:
- 🌙 CBD + CBN Sleep Gummies — bedtime relaxation support
- 🛁 CBD-infused Bath Bombs — create a warm pre-sleep reset ritual
- 💆♂️ CBD Topicals — evening muscle relief to unwind
Not medical advice — always speak to a healthcare provider about your sleep needs.
🧾 Key Takeaways
- Melatonin is a hormone — not a bedtime vitamin
- This new AHA study suggests possible heart risks with long-term use
- More research is needed — but it’s a serious signal
- Melatonin may be best reserved for occasional use
- Sleep habits + natural routines may be gentler long-term solutions
Staying informed means staying in control of your health and routines.
Frequently Asked Questions
Is melatonin dangerous?
This study does not prove harm, but shows potential increased cardiovascular risk with long-term use. Discuss concerns with your doctor.
Can I still take melatonin?
Short-term melatonin use may still be appropriate. Avoid chronic use without medical guidance.
How long is “too long” to take melatonin?
Experts suggest melatonin should generally be used short-term — weeks, not years — unless directed by a physician.
What can I use instead?
Consider sleep-hygiene routines, warm baths, herbal teas, and plant-based relaxation support.
