Melatonin is a hormone your body naturally makes to help control your sleep-wake cycle. It’s often sold as a supplement to help people fall asleep, especially those with jet lag or trouble sleeping. But should you take melatonin every night? The answer isn’t simple, and it depends on your health, why you’re taking it, and what experts know—and don’t know—about long-term use.
## What Is Melatonin and How Does It Work?
Melatonin is made by a small gland in your brain called the pineal gland. When it gets dark, your body releases more melatonin, which signals that it’s time to sleep. Light, especially blue light from screens, can block melatonin production, making it harder to fall asleep. Melatonin supplements try to copy this natural process, helping some people fall asleep faster.
## Short-Term Use: Generally Safe for Most Adults
For most healthy adults, taking melatonin for a short time—like a few days or weeks—is usually safe and doesn’t cause serious side effects[1]. The most common side effects are mild, such as feeling sleepy during the day or having a headache[3]. Compared to prescription sleep medicines, melatonin has fewer risks and side effects[3]. This is one reason it’s become very popular—millions of adults in the U.S. now use it[1].
## Long-Term Use: Not Enough Evidence
Even though melatonin is widely used, there isn’t enough research to say it’s completely safe to take every night for months or years[1]. The U.S. Food and Drug Administration (FDA) does not regulate melatonin supplements the way it regulates prescription drugs. This means the quality, strength, and purity of melatonin products can vary, and some might contain ingredients not listed on the label[1]. Because of this, it’s hard to know exactly what you’re getting when you buy melatonin.
## Who Should Be Cautious?
Some people should be especially careful with melatonin:
– **Pregnant or breastfeeding women**: There isn’t enough research to know if melatonin is safe for unborn babies or nursing infants, so it’s best to avoid it unless a doctor says it’s okay[1].
– **People with dementia**: Melatonin might stay in the body longer in people with dementia, leading to daytime sleepiness and a higher risk of falls[1].
– **People who drink alcohol**: Mixing melatonin and alcohol isn’t safe and can increase side effects[1].
– **People with certain medical conditions**: If you have Parkinson’s disease, depression, anxiety, or other health problems, melatonin might affect you differently. Some studies show it can help with sleep and other symptoms in Parkinson’s patients, but the right dose isn’t clear, and more research is needed[2]. Always talk to your doctor before starting melatonin if you have a medical condition.
## Dosage: How Much Is Safe?
There’s no agreed-upon “best” dose of melatonin. Studies have used doses from 0.5 mg to 10 mg or more, but higher doses don’t always work better and might increase side effects[2]. Most experts suggest starting with the lowest dose that helps you sleep, usually between 0.5 mg and 3 mg. Taking more doesn’t necessarily mean you’ll sleep better, and it could make you feel groggy the next day.
## Does Melatonin Really Improve Sleep?
Melatonin can help some people fall asleep faster, especially if their sleep problems are related to their internal clock, like jet lag or shift work. However, it doesn’t work for everyone, and it might not help you stay asleep through the night. Some research even suggests that other sleep aids, like certain GABA formulations, might help people spend more time in deep sleep compared to melatonin[4]. But more studies are needed to compare these options fairly.
## What Are the Alternatives?
Before reaching for melatonin every night, consider other ways to improve your sleep:
– **Keep a regular sleep schedule**: Go to bed and wake up at the same time every day, even on weekends.
– **Limit screen time before bed**: The blue light from phones, tablets, and computers can block melatonin production.
– **Create a relaxing bedtime routine**: Reading, taking a warm bath, or listening to calming music can help signal your body that it’s time to sleep.
– **Avoid caffeine and large meals late in the day**: These can make it harder to fall asleep.
– **Make your bedroom comfortable**: Keep it cool, dark, and quiet.
If you’ve tried these steps and still have trouble sleeping, talk to your doctor. They can help figure out if there’s an underlying problem, like sleep apnea or anxiety, that needs treatment.
## The Bottom Line
Melatonin is generally safe for short-term use in most healthy adults, but there isn’t enough evidence to say it’s safe to take every night for a long time[1]. The supplement isn’t tightly regulated, so quality can vary[1]. Some people, like pregnant women, those with dementia, or people with certain medical conditions, should be especially cautious[1][2]. If you’re thinking about taking melatonin regularly, talk to your doctor first. They can help you weigh the benefits and risks based on your health and needs.
Always remember: Good sleep habits are the foundation of healthy sleep. Supplements like melatonin might help in some cases, but they’re not a substitute for a healthy lifestyle.
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