Catching a flight across the country or Zero AIjust having some trouble sleeping? Many people turn to melatonin supplements in these instances for extra help catching some Z’s.

While melatonin does not have huge risk factors tied to it, every supplement can bring side effects if too high of a dose is taken or if used instead of prescribed medicines, according to the National Institutes of Health Office of Dietary Supplements. 

Whether you are using the supplement to avoid jet lag or fight insomnia, or just want to sleep better, these are the side effects of melatonin and what to watch out for.

Melatonin side effects

Side effects from melatonin are rare, but there is more risk involved when taking higher doses, explained Dr. Hal Alpert, telemedicine consultant for Blue Sleep. Here are some of the side effects to be aware of:

• Headache
• Nausea
• Dizziness
• Vivid dreams (sometimes nightmares)
• Dry mouth
• Itchy skin

If a person were to take much too high of a dosage, the following could occur, according to Alpert:

• Rebound insomnia
• Irritability
• Depression
• Sedation that lasts into the next day

Additionally, melatonin can interact with other drugs, so it is important to know when to avoid melatonin depending on any other conditions, said Alpert.

“Melatonin can decrease the effectiveness of drugs for epilepsy and immune suppressive drugs,” said Alpert. “You should avoid using melatonin in pregnant women, breastfeeding women, seizure disorders [and] depression.”

Melatonin can sometimes either raise or lower your blood pressure and make bleeding more likely if you’re on blood thinners, according to Alpert.

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