Melatonin

Melatonin is produced by the pineal gland in the brain and released in response to darkness. It signals your body that it’s time to sleep and helps coordinate your internal clock.

Melatonin supplements are synthetic versions of this hormone and are available as:

• Tablets or capsules
• Gummies
• Liquids
• Extended-release products

In the U.S., melatonin is classified as a dietary supplement, not a drug. This means it is not FDA-approved to treat insomnia or any sleep disorder, and product quality or dosing may vary between brands.

Melatonin appears to work best for sleep problems caused by a disrupted body clock, such as jet lag or delayed sleep-wake phase disorder (when you naturally fall asleep and wake up much later than desired). It may also help some people with insomnia fall asleep a little faster, but the benefits are generally modest.

Common uses include:

• Jet lag from travel across time zones
• Shift work sleep disorder
• Delayed sleep-wake phase disorder
• Non-24-hour sleep-wake disorder (common in blindness)
• Short-term sleep difficulty (chronic insomnia / trouble sleeping)

Melatonin may also be used in certain conditions like REM sleep behavior disorder, but evidence varies.

The American Academy of Sleep Medicine suggests that clinicians not routinely recommend melatonin for chronic sleep-onset or sleep-maintenance insomnia in adults because the available evidence does not consistently support its effectiveness.

Melatonin helps regulate your body's sleep-wake cycle, but it does not force you to fall asleep.

It works by:

• Increasing sleepiness in the evening
• Reducing alertness at night
• Helping align your body's internal clock with the natural light-dark cycle

Because of this, when you take melatonin is often more important than how much you take. Taking it too early or too late may make it less effective or shift your sleep schedule in the wrong direction.

There is no standard melatonin dose that works for everyone. For occasional sleep difficulty, many adults start with 0.5 mg to 1 mg about 30 minutes to 2 hours before bedtime. The best timing may be different for jet lag or a circadian-rhythm sleep disorder, so ask a healthcare provider when to take it.

Use the lowest dose that helps. Higher doses may increase next-day drowsiness, headache, or vivid dreams and do not necessarily work better.

Melatonin may cause drowsiness. Avoid use with alcohol and do not drive or use machinery if you are drowsy.

Melatonin may help some children fall asleep sooner, particularly children with certain neurodevelopmental or sleep disorders. However, behavioral approaches and consistent bedtime habits are usually tried first. Always speak with a pediatrician before giving melatonin to a child.

The best dose, timing, and long-term safety in children are not well established, and possible effects on puberty and hormonal development remain uncertain.

Keep melatonin, especially gummy products, out of children's reach and sight. The CDC estimated that nearly 11,000 emergency department visits occurred from 2019 through 2022 after children 5 years or younger took melatonin without adult supervision. Most cases involved gummy products, and hospitalization was not required for the majority of children.

Before taking melatonin for sleep, make sure it is safe for you. Do not use melatonin if you are allergic to it.

Talk to your doctor before taking melatonin if you:

• Have diabetes or problems with blood sugar control
• Have depression or mood disorders
• Have a bleeding disorder or take blood thinners like warfarin
• Have high or low blood pressure
• Have epilepsy or seizure disorders
• Have dementia
• Have an autoimmune disease
• Take sedatives, tranquilizers, or sleep medications
• Have sleep apnea
• Use medicines that suppress the immune system (such as after an organ transplant)

Important safety information

Children: Do not give melatonin or other dietary supplements to a child without medical advice. Children may be more sensitive, and accidental ingestion—especially with gummies—has increased.

Pregnancy and breastfeeding: It is not known if melatonin is safe. Do not use it without medical advice if you are pregnant or nursing.

Older adults: Older adults may be more sensitive to side effects like dizziness or drowsiness. The American Academy of Sleep Medicine does not recommend melatonin for treating sleep problems in people with dementia. Melatonin may remain in the body longer in older adults, which can increase the risk of next-day drowsiness.

Melatonin is generally well tolerated for short-term use, but side effects can occur.

Most common:

• Daytime drowsiness
• Headache
• Dizziness
• Nausea
• Vivid dreams

Other possible effects:

• Irritability or mood changes
• Stomach discomfort
• Temporary grogginess (“melatonin hangover”)

Side effects are more likely at higher doses or with extended-release products.

Melatonin appears to be safe for short-term use in most adults, but there is limited information about the safety of taking it every night for long periods. If you take melatonin regularly, review your ongoing use with your healthcare provider, especially if you are an older adult or take other medicines.

If your sleep problems continue for more than a few weeks, talk with your healthcare provider to look for an underlying cause and discuss other treatment options.

Because melatonin is sold as a dietary supplement, the quality and amount of melatonin can vary between products.

Studies have found that some melatonin supplements, especially gummy products, contain much more or much less melatonin than the amount listed on the label. In one study, the actual melatonin content ranged from 74% to 347% of the labeled amount, and 22 of 25 products (88%) were inaccurately labeled.

To help choose a higher-quality product:

• Look for products that have been independently tested or certified by organizations such as USP, NSF, or ConsumerLab.
• Buy from reputable manufacturers.
• Start with the lowest effective dose.
• Pay attention to how the supplement affects you.
• Talk with your healthcare provider or pharmacist if you have questions about choosing a product.

Third-party testing does not prove that a supplement is effective, but it can provide greater assurance that it contains the ingredients and amount listed on the label.

There is no universally established maximum dose, but most experts recommend using the lowest effective amount.

Typical dosing:

• Start with 0.5 mg to 1 mg
• Most people benefit from 0.5 mg to 3 mg
• Doses above 5–10 mg rarely improve effectiveness and may increase side effects

When to take it:

• Usually 30 to 60 minutes before bedtime
• For circadian rhythm disorders, timing may differ based on your condition

For occasional sleep difficulty, many adults start with 0.5 mg to 1 mg about 30 minutes to 2 hours before bedtime. The best timing may be different for jet lag or a circadian-rhythm sleep disorder, so ask a healthcare provider when to take it.

Higher doses (such as 10 mg or more) are not typically more effective and can increase risks like next-day drowsiness, headaches or vivid dreams.

Melatonin can be helpful when your sleep cycle is out of sync.

Potential benefits:

• Falling asleep faster
• Adjusting to new time zones
• Help some shift workers sleep during the day (study results are inconsistent)
• Supporting more consistent sleep patterns

However, melatonin is not consistently effective for chronic insomnia and works best when combined with healthy sleep habits.

Melatonin can interact with many medications. Always check with a healthcare provider if you take prescription medications. Common drug interactions are listed below.

• Alcohol, opioids, antihistamines, sleeping pills, or other sedatives: may increase drowsiness, dizziness, and impaired alertness.
• Anticoagulants and antiplatelet medicines, including warfarin: may increase bleeding risk.
• Blood-pressure medicines: melatonin may affect blood pressure or alter the response to treatment.
• Diabetes medicines: melatonin may affect blood glucose control.
• Anticonvulsants: melatonin may alter seizure control or the effects of seizure medicines.
• Immunosuppressants: melatonin may stimulate immune activity and could interfere with treatment.
• Fluvoxamine: can substantially increase melatonin exposure and adverse effects.
• Hormonal contraceptives: may increase naturally occurring or supplemental melatonin levels.
• Caffeine: may alter melatonin levels or make it harder to assess whether melatonin is helping.

For more information, see our article, Does Melatonin Interact with Any Drugs?

Melatonin may not be appropriate for everyone.

Talk to your healthcare provider before use if you:

• Are pregnant or breastfeeding
• Have depression or mood disorders
• Have an autoimmune disease
• Have liver disease
• Take medications affecting bleeding or sedation

Children:

• Should only use melatonin under medical supervision
• Accidental ingestion has increased, especially with gummy forms

To use melatonin safely and effectively:

• Start with a low dose (0.5–1 mg)
• Take it at the same time each night
• Avoid alcohol or other sedatives
• Do not drive if you feel drowsy
• Combine with good sleep habits (dark room, consistent schedule)

If it doesn’t help after a few weeks, increasing the dose is usually not the answer—address underlying sleep issues instead.

Melatonin works differently from prescription sleep medications. Instead of acting as a sedative, it helps regulate your body’s natural sleep–wake cycle, making it most useful for sleep timing issues like jet lag or circadian rhythm disorders. Prescription sleep aids, in contrast, have a stronger sedative effect and are typically used to help people fall asleep or stay asleep, especially in moderate to severe insomnia.

Key differences:

• How they work:Melatonin supports your internal clock, while prescription sleep aids act as sedatives to induce sleep
• Best use:Melatonin is ideal for jet lag and circadian rhythm disorders; prescription medications are used for chronic or severe insomnia
• Availability:Melatonin is available over the counter; prescription sleep aids require a doctor’s approval.
• Dependence risk:Melatonin has a low risk of dependence, while some prescription sleep medications carry a higher risk with long-term use
• Side effects:Melatonin may cause mild drowsiness or headaches; prescription sleep aids are more likely to cause next-day grogginess, dizziness, or dependence

Melatonin is often a first option for short-term sleep support, but it may not be strong enough for chronic insomnia. Prescription sleep medications are typically reserved for more persistent or severe sleep problems when other approaches have not been effective.

Rozerem (ramelteon), a prescription melatonin agonist, has been approved by the FDA to treat insomnia characterized by difficulty with falling asleep in adults. It works by affecting certain substances in your body that help regulate your "sleep-wake cycle."

Talk with your healthcare provider if your sleep problems last more than a few weeks, regularly affect your daytime functioning, or do not improve with healthy sleep habits.

Seek medical advice before using melatonin if you have loud snoring, pauses in breathing during sleep, severe daytime sleepiness, restless legs syndrome, depression, bipolar disorder, seizures, or symptoms of another sleep disorder.

Melatonin can be a helpful, low-risk option for improving sleep timing—but it’s not a cure-all.

Key takeaways:

• Best for jet lag and circadian rhythm issues
• Start low (0.5–3 mg)
• Higher doses usually don’t work better
• Not FDA-approved and product quality varies
• Long-term use should be approached cautiously

If sleep problems persist, addressing sleep habits or underlying medical conditions is often more effective than relying on supplements alone.

• Jet Lag Health Guide
• Melatonin Support Group
• Sleep Disorders Support Group