Melatonin is an increasingly popular dietary supplement used by people who want help getting to sleep.
Ironically, a gland in your brain already makes melatonin, a hormone that helps manage your sleep cycle or “circadian rhythm.”
The melatonin you get at a store is a dietary supplement most likely made in a laboratory. The synthetic melatonin can help people get to sleep if they’re not getting enough natural melatonin.
Melatonin is safe for most adults, although they should ultimately find solutions that don’t require lab-made melatonin, says the Sleep Foundation, which studies sleep and sleep products.
It’s also generally safe for teens and children older than 2, although authorities recommend you check first with a physician or pharmacist.
Because little is known about melatonin’s long-term effects, most experts recommend using it for no more than one to three months.
Pros, cons
Our bodies normally start to release our brain-made melatonin about one to three hours before bedtime.
“For some people, melatonin supplements have a hypnotic effect and help get them to sleep. It can increase your quality of sleep, how quickly you fall asleep and how long you sleep,’ the foundation said.
A health blog at the University of California-Davis recommends when to take the supplement:
“Evidence shows that depending on the purpose, you want to take melatonin at slightly different times each night. If you're looking for the hypnotic or sedating effect (such as a long flight), you can take it 30-45 minutes before the desired sleep time.
“To help with getting to sleep at night, take melatonin three to four hours before the desired sleep time. For example, if you want to be asleep at 11 p.m., take melatonin between 7-8 p.m.”
The blog also warned about melatonin’s possible interactions for pregnant and breastfeeding women and people who have epilepsy, other illnesses or are taking blood thinner medications.
A report at the National Library of Medicine said melatonin generally has few side effects – typically headaches, dizziness, nausea and drowsiness.
It warned against using too much at one time.
“Adverse effects of melatonin tend to occur with higher doses or with supplements designed to provide extended release of melatonin,” it said.
Long term
The Sleep Foundation said your ultimate goal should be to establish good sleep practices that don’t require supplements.
• Establish a consistent bedtime and wakeup time.
• Turn off televisions and screens two hours before you go to bed.
• Don’t drink caffeine and alcohol later in the day.
• Sleep in a dark room with temperatures on the cooler side – ideally low to mid-60s.
Two sources for more information on melatonin:
health.ucdavis.edu/blog/cultivating-health/melatonin-and-your-sleep-is-it-safe-what-are-the-side-effects-and-how-does-it-work/2025/02.
And
sleepfoundation.org/melatonin/melatonin-side-effects.
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