Should You Take Melatonin Every Night — Is It Safe?
Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.
With up to 19 percent of U.S. adults reporting sleep problems, more and more are turning to natural insomnia aids like melatonin for help falling asleep.
But is it safe to take melatonin every night? And what dosages do experts recommend?
Short-term use (a few weeks) of melatonin supplements is generally safe for most people, according to the National Institutes of Health. Still, there’s little information on the safety of taking melatonin supplements every night over the long term (for months or years).
The typical daily dose of melatonin ranges between 1 and 5 milligrams (mg). “The dose can be tailored, but it should be kept as low as possible,” says Ofer Jacobowitz, MD, PhD, an otolaryngologist and sleep physician based in New York City.
That said, some people may need a higher dose. “Higher doses may be considered for those who have both sleep delay and additional psychiatric disorders, such as children with ADHD or adolescents with depression,” Dr. Jacobowitz says.
What time you take melatonin also matters, says Brandon Peters, MD, a board-certified neurologist and sleep medicine physician based in Seattle. “It’s often misused as a sleep aid taken at bedtime when it should be taken two to three hours before intended bedtime.” This is because our bodies normally start to release melatonin about one to three hours before bedtime, so supplementing at that time supports what the body does naturally.
Melatonin is a hormone (also known as a chemical messenger) released by the pineal gland in the brain when it senses nightfall. It helps regulate your sleep-wake cycle by telling your body it’s time to sleep.
While most people produce enough melatonin for restful sleep, those who have trouble getting to sleep, staying asleep, or adjusting to jet lag, among other issues, may benefit from melatonin supplements.
Melatonin supplements are made synthetically (in a lab) to create a version of the natural melatonin your body manufactures. “Melatonin is not extracted from the actual source, and what is available in the market is artificially manufactured,” says Muhammad A. Rishi, MD, MBBS, a sleep medicine specialist at Indiana University Health in Indianapolis.
”There are certain situations where melatonin can be helpful,” Dr. Rishi says. These include short-term issues, such as jet lag or insomnia. But some research suggests melatonin supplements may also treat delayed sleep-wake phase disorder. This circadian rhythm disorder typically occurs in children.
While melatonin may help with short-term sleep issues, more studies are needed to understand the long-term effects.
In addition, people with chronic insomnia (difficulty falling or staying asleep for at least three months) may benefit more from treatments that address the thoughts and behaviors affecting sleep. Cognitive behavioral therapy for insomnia (CBT-I) is a structured, provider-led treatment that teaches you how to identify and change beliefs that affect your ability to sleep, control worries that keep you awake, and develop sleep-promoting habits. Your healthcare provider may also prescribe medications to help you sleep.
Melatonin supplements carry a few potential risks and side effects. Because melatonin is considered a dietary supplement, not a drug, it’s not regulated like prescription or over-the-counter (OTC) medications. In other parts of the world, melatonin is a prescription-only drug. But in the United States, drugstore shelves are packed with melatonin supplements, many in dosages much higher than typically recommended.
Short-term melatonin use is generally safe at daily doses up to 10 mg. A higher dose can cause nightmares and vivid dreams, daytime fatigue and sleepiness, mood swings, headache, dizziness, and vomiting, Jacobowitz says.
But the authors of one research review concluded that any negative short-term effects of melatonin are minimal and resolve once you stop taking the supplement.
Melatonin supplements may interact with certain medicines, including those that slow blood clotting, prevent seizures, treat high blood pressure or diabetes, and some forms of birth control.
Research indicates that 5 to 6 mg of melatonin daily may be safe for kids and young adults. But more research is needed.
It’s best to consult a healthcare provider before taking melatonin supplements. “I always recommend that patients talk to their physician to get recommendations for the dose given their specific health concerns,” Rishi says.
Melatonin is a popular sleep aid that is generally safe and well-tolerated when taken in doses between 1 and 5 mg for short-term insomnia or jet lag.
Melatonin may also help treat chronic sleep issues like circadian rhythm disorders, but more research is needed on the safety of its long-term use.
High doses of melatonin can cause nightmares and vivid dreams, daytime fatigue and sleepiness, mood swings, headache, dizziness, and vomiting.
Consult your physician before taking melatonin supplements.
