🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 135 (from laksa000)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa135.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.aarp.org/health/drugs-supplements/melatonin-and-sleep/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.aarp.org/health/drugs-supplements/melatonin-and-sleep/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/","crawl_time":1775048086,"first_indexed_time":1741963442,"http_code":200,"src_unparsed":"org,aarp!www,\/health\/drugs-supplements\/melatonin-and-sleep\/ s443","src_root_hash":"2223325636571181335","history_drop_reason":null,"meta_title":"Can Melatonin Help You Sleep? And Is It Safe?","meta_descriptions":["More people use the supplement as a sleep aid, but it doesn’t work the same for all and can come with risks including headaches, fatigue and fever."],"attrs_boilerpipe_text":"Filmstax \/ Getty Images\nA good night’s sleep is about more than beauty rest. It’s been linked to \nbetter brain\n, heart, and mental health, as well as a lower risk for certain cancers. Yet research suggests that an increasing number of Americans \nare struggling to get those all-important z’s\n.\nIn a 2022 study, researchers tracked a fivefold increase in melatonin use among U.S. adults in the past few decades. Published in \nJAMA\n, the study found that people take higher doses of the over-the-counter supplement than what’s typically recommended — despite scant evidence that melatonin works for your run-of-the-mill shut-eye issues, including insomnia.\n“We know that melatonin is often used as a sleep aid, but it’s actually misused as a sleep aid because it’s not a sleep aid,” says Naima Covassin, a coauthor of the study and a sleep disorder expert at Mayo Clinic.\nPopping a melatonin pill or gummy before bedtime may help you fall asleep a few minutes faster, Covassin says, but it won’t make much of a difference in the number of times you wake up at night or how many total hours you get. “There’s actually very little improvement in all of these parameters,” she says.\nWhen does melatonin work?\nTo understand when melatonin can be beneficial, it’s important to know more about its role in the sleep-wake cycle.\nMany consumers are familiar with the bottled version of melatonin — around 6 million U.S. adults reach for it. But melatonin is a naturally occurring hormone the brain produces in response to darkness to help our bodies know when it’s time to go to sleep and when it’s time to be awake.\nSide Effects of Melatonin\nShort-term use of melatonin may cause mild side effects, including:\nHeadaches\nDizziness\nNausea\nDrowsiness\nLess common side effects include:\nShort-term feelings of depression\nMild tremor\nMild anxiety\nAbdominal cramps\nIrritability\nReduced alertness\nConfusion or disorientation\nSource: Mayo Clinic\nWhen melatonin hits the bloodstream (typically a few hours before bedtime), it reduces alertness and “facilitates our ability to fall asleep,” explains Dr. David Neubauer, associate professor of psychiatry and behavioral sciences at Johns Hopkins Medicine. It also helps cool off the brain and the body, “which helps you sleep better,” says James K. Wyatt, director of the Section of Sleep Disorders and Sleep-Wake Research at Rush University in Chicago.  \nBecause melatonin doesn’t have the same \nsedating effect\n that many sleep aids provide, taking it in pill form is less helpful on those nights when you can’t seem to fall asleep or stay asleep.\nVideo: 5 Things to Know About Getting Better Sleep\nIt can work in instances when you want to adjust your biological sleep clock — say, to overcome\njet lag\nafter traveling through several time zones or to shift your schedule entirely so you’re going to bed a few hours earlier. \nMelatonin supplements can benefit shift workers who need to sleep during the day, when the body’s melatonin levels are naturally low. That’s when supplementing with melatonin is “actually quite effective,” Covassin says. \nIn older adults, it may be able to prolong sleep when taken for an extended period, though more research is needed. A \nsmall study\n from researchers at Brigham and Women’s Hospital in Boston found that when adults ages 55 to 78 took 5 milligrams of melatonin for two weeks, they increased their sleep time by at least 15 minutes, compared with those who took a placebo. \nIs melatonin safe?\n5 tips for getting a better night’s sleep\n  \nBe consistent: Go to bed at the same time each night, even on weekends.\nMake sure your bedroom is quiet, dark, relaxing and at a comfortable temperature.\nRemove electronic devices from the bedroom.\nAvoid large meals, caffeine and alcohol before bedtime.\nGet some exercise: Being active during the day can help you fall asleep at night.\nSource: Centers for Disease Control and Prevention \nMelatonin is generally safe and well-tolerated. But just because it’s available in the U.S. without a prescription and sold alongside multivitamins and probiotics doesn’t mean it’s risk-free. (In many countries it can be purchased only by prescription.)\n“We think since it’s available over the counter that it’s harmless, but it may not necessarily be true,” Covassin says. Short-term use of melatonin supplements can come with a list of side effects, especially when taken in high doses, including headaches, dizziness, nausea, fatigue and daytime sleepiness. Vivid dreams and nightmares have also been reported. “These are mild, but they can also affect your daytime function; think about if you have to drive or if you have to operate machinery,” Covassin points out. \nThe National Center for Complementary and Integrative Health (NCCIH) at the National Institutes of Health notes that melatonin may remain active in older adults for longer periods, which could lead to daytime drowsiness. \nMore serious, albeit rare, reactions have been linked to melatonin supplements, including changes in heart rate and \nblood pressure\n, temporary \nfeelings of depression,\n seizures and confusion or disorientation. A\nnew study\n, which has not yet been peer reviewed but is being presented at the American Heart Association’s Scientific Sessions 2025, found that long-term melatonin use was associated with a higher risk of heart failure diagnosis and heart failure hospitalization, though experts say more research is needed to better understand the possible link.\nMelatonin has also been shown to affect glucose tolerance, or the body’s ability to handle sugar. There are drug interactions to consider, too. Melatonin can increase bleeding risks among people taking anticoagulants and antiplatelet drugs; it can worsen blood pressure in those taking blood pressure medications, and it can stimulate immune function and interfere with immunosuppressive therapy, according to Mayo Clinic.\n“So, obviously, this should be taken with caution,” Covassin says. “And that’s my main recommendation. If you are thinking [about taking melatonin] or if you are already taking melatonin, talk with your provider to determine whether it’s actually appropriate for you.”\nIt’s important to know that, as with all dietary supplements in the U.S., federal regulations are less strict for melatonin than they are for over-the-counter medicines and prescription drugs. \nA 2017 study\n published in the \nJournal of Clinical Sleep Medicine\n found that the contents of the majority of melatonin products didn’t match what was listed on the label — their concentrations ranged, and so did the presence of other ingredients. \nAdding to the evidence, a\n study\n published in 2023 in\nJAMA\nlooked at melatonin quantities in 25 sleep \ngummy products\n, often marketed to children, and found that 22 of them contained different amounts of melatonin than what was declared on the label. The actual quantity of melatonin ranged from 74 percent to 347 percent of the labeled amount; only three products had melatonin levels within 10 percent of the declared quantity.\nThe American Academy of Sleep Medicine offers a tip: When comparing supplement labels, look for the “USP Verified” mark, which indicates that the formulation meets the requirements of the U.S. Pharmacopeial Convention.\nWhat can you do if you have trouble sleeping?\nInterested in making adjustments to your sleep schedule? Before you reach for a pill, Neubauer recommends trying natural methods. You can do this by getting outside and staying active during the day. “Just getting light makes your circadian rhythm more robust, and the more active you are in the daytime, the better chance you have of sleeping more at nighttime,” he says. Because light suppresses the production of melatonin, keep levels low at night — this means limiting the use of your phone, tablet, computer and TV an hour or two before bed.\nIf you have trouble sleeping more generally, talk with a doctor to figure out the cause, Wyatt says. “It’s rare when sleep goes bad just on its own and it’s not because of other things, like the side effects of a different medication or \nstress or anxiety or depression\n or a pain disorder that’s insufficiently treated — there are all sorts of things.”\nA third of U.S. adults report that they usually get less than the recommended amount of sleep (seven or more hours per night for adults), according to the Centers for Disease Control and Prevention. The good news: There are treatments for insomnia, \nand a successful one\n, cognitive behavioral therapy, doesn’t come in pill form.\n“We’re starting to realize treating insomnia is not just about getting a better night’s sleep,” Wyatt says. “It’s to significantly reduce risk for some of these negative health outcomes that could come years to decades later.”  \nMelatonin and Children \nMelatonin use isn’t just increasing among adults — more children are taking it as well.\nIn fact, the number of pediatric melatonin ingestions increased 530 percent from 2012 to 2021, with the largest yearly increase (about 38 percent) occurring from 2019 to 2020, \na recent report\n from the Centers for Disease Control and Prevention (CDC) finds. In 2020, the supplement became the most frequently ingested substance among children reported to national poison control centers — some of these cases required hospitalization. \nThe authors of the CDC report point out that melatonin has become widely available in the U.S. — some children’s varieties are even sold in “gummy” form. It’s considered a dietary supplement and is subject to less regulatory oversight than other over-the-counter (OTC) medications. \n“Increasing use of OTC melatonin in various formulations, lack of robust manufacturing regulations, and varied dosing recommendations can place children at risk for potential adverse events,” the authors write. They call for more research into the causes of increased melatonin ingestions among children and for public health initiatives to raise awareness. “Child-resistant packaging for this supplement should be considered, and health care providers should warn parents about potential toxic consequences of melatonin exposure,” they say.\nEditor’s note: This article, originally published June 6, 2022, has been updated to reflect new information.\nRachel Nania is an award-winning health editor and writer at AARP.org, who covers a range of topics including diseases and treatments. ","attrs_markdown":"Javascript is not enabled.\n\nJavascript must be enabled to use this site. Please enable Javascript in your browser and try again.\n\n[Skip to content](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/#aarp-u-end-of-header)\n\n[Get started with Staying Sharp. 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![]()](https:\/\/www.aarp.org\/money\/scams-fraud\/tracking-map\/ \"View and Report Scams in Your Area\")\n\nScams & Fraud\n\n[View and Report Scams in Your Area](https:\/\/www.aarp.org\/money\/scams-fraud\/tracking-map\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![top view montage of brightly colored donation coin collection containers that all read, \"Please Give Generously\"]()](https:\/\/www.aarp.org\/money\/personal-finance\/charitable-giving-quiz\/ \"Take the Charitable Giving Quiz\")\n\nGiving Back\n\n[Take the Charitable Giving Quiz](https:\/\/www.aarp.org\/money\/personal-finance\/charitable-giving-quiz\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/money\/retirement\/retirement-calculator\/ \"AARP Retirement Calculator\")\n\nRetirement\n\n[AARP Retirement Calculator](https:\/\/www.aarp.org\/money\/retirement\/retirement-calculator\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]() MEMBERS ONLY](https:\/\/www.aarp.org\/money\/personal-finance\/ways-to-save-at-the-supermarket\/ \"25 Ways to Save at the Grocery Store\")\n\nYour Money\n\n[25 Ways to Save at the Grocery Store](https:\/\/www.aarp.org\/money\/personal-finance\/ways-to-save-at-the-supermarket\/)\n\nMEMBERS ONLY\n\n[Back](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/)\n\n[Work & Jobs](https:\/\/www.aarp.org\/work\/ \"Link to work and jobs channel page\")\n\n[Close Menu](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/ \"link to close menu\")\n\n[Job Search](https:\/\/www.aarp.org\/work\/job-search\/ \"link to job search landing page\")\n\n[Careers](https:\/\/www.aarp.org\/work\/careers\/ \"link to the careers landing page\")\n\n[Small Business](https:\/\/www.aarp.org\/work\/small-business\/ \"link to small business landing page\")\n\n[Employers](https:\/\/www.aarp.org\/work\/employers\/ \"Link to the employers landing page\")\n\n[Age Discrimination](https:\/\/www.aarp.org\/work\/age-discrimination\/ \"Link to the age discrimination landing page\")\n\n[Member Benefits](https:\/\/www.aarp.org\/membership\/benefits\/finance\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/work\/job-search\/indeed-career-services\/ \"Job Search Help from AARP and Indeed\")\n\nFlexible Work\n\n[Job Search Help from AARP and Indeed](https:\/\/www.aarp.org\/work\/job-search\/indeed-career-services\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/work\/skills-builder\/ \"Online Courses to Boost Your Career\")\n\nAARP Skills Builder\n\n[Online Courses to Boost Your Career](https:\/\/www.aarp.org\/work\/skills-builder\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/work\/job-search\/retiree-part-time-jobs\/ \"Part-Time Jobs (No Degree Required!)\")\n\nFlexible Work\n\n[Part-Time Jobs (No Degree Required!)](https:\/\/www.aarp.org\/work\/job-search\/retiree-part-time-jobs\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![a person on a laptop screen with various icons around it]()](https:\/\/virtualevents.aarp.org\/workjobs-hub\/en\/home?utm_medium=dotorg&utm_source=aarp&utm_campaign=workjobs-turnkey-webinar-hubpage-2024&utm_content=evergreen-top-nav&cmp=OTH-IMM-WORKJOBS-WEBINAR-HOUSE_TOPNAV \"Tips to Enhance Your Job Search\")\n\nON-DEMAND WEBINARS\n\n[Tips to Enhance Your Job Search](https:\/\/virtualevents.aarp.org\/workjobs-hub\/en\/home?utm_medium=dotorg&utm_source=aarp&utm_campaign=workjobs-turnkey-webinar-hubpage-2024&utm_content=evergreen-top-nav&cmp=OTH-IMM-WORKJOBS-WEBINAR-HOUSE_TOPNAV)\n\n[Back](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/)\n\n[Advocacy](https:\/\/www.aarp.org\/advocacy\/ \"Link to advocacy channel page\")\n\n[Close Menu](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/ \"link to close menu\")\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/medicare\/more-medicare-drug-price-negotiations-2025\/ \"Saving You RX Dollars\")\n\nDrug Prices\n\n[Saving You RX Dollars](https:\/\/www.aarp.org\/medicare\/more-medicare-drug-price-negotiations-2025\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/advocacy\/call-on-congress-protect-social-security-2025\/ \"Fighting to Protect Social Security\")\n\nSocial Security\n\n[Fighting to Protect Social Security](https:\/\/www.aarp.org\/advocacy\/call-on-congress-protect-social-security-2025\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/advocacy\/safeguard-medicaid-2025\/ \"Advocating for Strong Programs\")\n\nMedicare & Medicaid\n\n[Advocating for Strong Programs](https:\/\/www.aarp.org\/advocacy\/safeguard-medicaid-2025\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/advocacy\/100-reasons-support-family-caregivers-2025\/ \"Supporting Family Caregivers\")\n\nCaregiving\n\n[Supporting Family Caregivers](https:\/\/www.aarp.org\/advocacy\/100-reasons-support-family-caregivers-2025\/)\n\n[Back](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/)\n\n[Social Security](https:\/\/www.aarp.org\/social-security\/)\n\n[Close Menu](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/ \"link to close menu\")\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/virtualevents.aarp.org\/socialsecurity-hub\/en\/home \"Navigating important Social Security decisions? We Can Help.\")\n\nWebinars\n\n[Navigating important Social Security decisions? We Can Help.](https:\/\/virtualevents.aarp.org\/socialsecurity-hub\/en\/home)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![ask a a r p on a red background]()](https:\/\/www.aarp.org\/ask-aarp\/ \"Ask AARP: AI-powered Tool to Get the Most Out of Social Security\")\n\nTool\n\n[Ask AARP: AI-powered Tool to Get the Most Out of Social Security](https:\/\/www.aarp.org\/ask-aarp\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/social-security\/retirement\/basics\/ \"10 Things You Need to Know About Social Security\")\n\nBasics\n\n[10 Things You Need to Know About Social Security](https:\/\/www.aarp.org\/social-security\/retirement\/basics\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/social-security\/benefits-calculator\/ \"Social Security Benefits Calculator: Maximize Your Benefits\")\n\nTools\n\n[Social Security Benefits Calculator: Maximize Your Benefits](https:\/\/www.aarp.org\/social-security\/benefits-calculator\/)\n\n[Back](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/)\n\n[Medicare](https:\/\/www.aarp.org\/medicare\/)\n\n[Close Menu](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/ \"link to close menu\")\n\n[Approaching Medicare](https:\/\/www.aarp.org\/medicare\/approaching-medicare\/ \"Link to approaching medicare pathway overview\")\n\n[Enrolling in Medicare](https:\/\/www.aarp.org\/medicare\/enrolling-medicare\/ \"link to parts of enrolling in medicare pathway overview\")\n\n[Managing Costs & Coverage](https:\/\/www.aarp.org\/medicare\/managing-costs-coverage\/ \"link to managing medicare costs pathway overview\")\n\n[Getting Help](https:\/\/www.aarp.org\/medicare\/getting-help\/ \"link to getting help with medicare series\")\n\n[Latest News](https:\/\/www.aarp.org\/medicare\/latest-news\/ \"link to the latest medicare news\")\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![Ask A A R P. A I powered help from trusted A A R P sources. Illustration of a man using a laptop]()](https:\/\/www.aarp.org\/ask-aarp\/ \"Ask AARP: AI-powered Tool to Get the Most Out of Medicare \")\n\nTool\n\n[Ask AARP: AI-powered Tool to Get the Most Out of Medicare](https:\/\/www.aarp.org\/ask-aarp\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![illustration of a clipboard with a checklist and medical cross on it]()](https:\/\/navigator.aarp.org\/en_gb\/courses\/course\/17 \"Take This Course to Feel Prepared About Enrolling in Medicare \")\n\nAARP Navigator\n\n[Take This Course to Feel Prepared About Enrolling in Medicare](https:\/\/navigator.aarp.org\/en_gb\/courses\/course\/17)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![a red and white illustration showing a woman in a monitor flanked by a word bubble and a calendar]()](https:\/\/virtualevents.aarp.org\/medicare-hub\/en\/home?cmp=OTH-CSN-LEARN-MULTI-MEDICARE \"Get Answers to Medicare Questions With Our On-demand Webinars \")\n\nOn-Demand Webinars\n\n[Get Answers to Medicare Questions With Our On-demand Webinars](https:\/\/virtualevents.aarp.org\/medicare-hub\/en\/home?cmp=OTH-CSN-LEARN-MULTI-MEDICARE)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![Medical stethoscope and US flag on a pink background signifying advocacy]()](https:\/\/www.aarp.org\/advocacy\/#medicare \"Learn How AARP is Fighting for Better Medicare\")\n\nAdvocacy\n\n[Learn How AARP is Fighting for Better Medicare](https:\/\/www.aarp.org\/advocacy\/#medicare)\n\n[Back](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/)\n\n[Caregiving](https:\/\/www.aarp.org\/caregiving\/ \"Link to caregiving channel page\")\n\n[Close Menu](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/ \"Link to close menu\")\n\n[Basics](https:\/\/www.aarp.org\/caregiving\/basics\/ \"Link to basics laning page\")\n\n[Care at Home](https:\/\/www.aarp.org\/caregiving\/home-care\/ \"Link to care at home landing page\")\n\n[Medical](https:\/\/www.aarp.org\/caregiving\/medical\/ \"Link to medical landing page\")\n\n[Financial & Legal](https:\/\/www.aarp.org\/caregiving\/financial-legal\/ \"Link to the finance and legal landing page\")\n\n[Life Balance](https:\/\/www.aarp.org\/caregiving\/life-balance\/ \"Link to life balance landing page\")\n\n[Local](https:\/\/www.aarp.org\/caregiving\/local\/ \"Link to the local landing page\")\n\n[Member Benefits](https:\/\/www.aarp.org\/membership\/benefits\/caregiving\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![person stands at a door marked with a first aid cross there are a series of many doors and the person is wondering which is the best choice]()](https:\/\/www.aarp.org\/caregiving\/financial-legal\/understanding-long-term-care-insurance\/ \"Understanding Basics of LTC Insurance\")\n\nLONG-TERM CARE\n\n[Understanding Basics of LTC Insurance](https:\/\/www.aarp.org\/caregiving\/financial-legal\/understanding-long-term-care-insurance\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![illustration of a map with an icon of a person helping another person with a cane navigate towards caregiving]()](https:\/\/www.aarp.org\/caregiving\/care-connect\/resources\/ \"Assistance and Services in Your Area\")\n\nState Guides\n\n[Assistance and Services in Your Area](https:\/\/www.aarp.org\/caregiving\/care-connect\/resources\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/caregiving\/prepare-to-care-planning-guide\/ \"How to Develop a Caregiving Plan\")\n\nPrepare to Care Guides\n\n[How to Develop a Caregiving Plan](https:\/\/www.aarp.org\/caregiving\/prepare-to-care-planning-guide\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![Close up of a hospice nurse holding the hands of one of her patients]()](https:\/\/www.aarp.org\/caregiving\/grief-loss-end-of-life\/ \"How to Cope With Grief, Loss\")\n\nEnd of Life\n\n[How to Cope With Grief, Loss](https:\/\/www.aarp.org\/caregiving\/grief-loss-end-of-life\/)\n\n[Back](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/)\n\n[Games](https:\/\/www.aarp.org\/games\/)\n\n[Close Menu](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/ \"Link to close menu\")\n\n[All](https:\/\/www.aarp.org\/games\/category\/all-games\/ \"Link to the AARP All Games landing page\")\n\n[Recently Played](https:\/\/games.aarp.org\/category\/recently-played \"Link to AARP recently played games\")\n\n[Word & Trivia](https:\/\/www.aarp.org\/games\/category\/word\/ \"Link to AARP Games Word and Trivia category landing page\")\n\n[Rewards](https:\/\/www.aarp.org\/games\/category\/rewards-games\/ \"Link to the AARP Games Rewards category landing age\")\n\n[Atari® & Retro](https:\/\/www.aarp.org\/games\/category\/atari-games\/ \"Link to the AARP Games Atari and Retro category landing page\")\n\n[Mahjongg](https:\/\/www.aarp.org\/games\/category\/mahjongg\/ \"Link to the AARP Games Mahjongg category landing page\")\n\n[Members Only](https:\/\/www.aarp.org\/games\/category\/members\/ \"Link to the AARP Games Members Only category landing page\")\n\n[Staying Sharp](https:\/\/www.aarp.org\/games\/category\/staying-sharp\/ \"Link to the AARP Games Staying Sharp category landing page\")\n\n[Solitare](https:\/\/www.aarp.org\/games\/category\/solitaire\/ \"Link to the AARP Games Solitare category landing page\")\n\n[New Games](https:\/\/www.aarp.org\/games\/category\/new\/ \"Link to new games webpage\")\n\n[Strategy](https:\/\/www.aarp.org\/games\/category\/strategy\/ \"Link to the AARP Games Strategy category landing page\")\n\n[Arcade](https:\/\/www.aarp.org\/games\/category\/arcade\/ \"Link to the AARP Games Arcade category landing page\")\n\n[Puzzles](https:\/\/www.aarp.org\/games\/category\/puzzles\/ \"Link to the AARP Games Puzzle category landing page\")\n\n[Card](https:\/\/www.aarp.org\/games\/category\/card\/ \"Link to the AARP Games Card category landing page\")\n\n[Juegos](https:\/\/www.aarp.org\/games\/category\/juegos-espanol\/ \"Link to the AARP Games Juegos category landing page\")\n\n[Daily](https:\/\/www.aarp.org\/games\/category\/daily-games\/ \"Link to the AARP Games Daily category landing page\")\n\n[Game Shows](https:\/\/www.aarp.org\/games\/category\/game-shows\/ \"Learn more about the game show\")\n\n[Multiplayer](https:\/\/www.aarp.org\/games\/category\/multiplayer-games\/ \"Learn more about the multiplayer games\")\n\n[More About Games](https:\/\/www.aarp.org\/games\/more-on-games\/ \"Learn more about A A R P games\")\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![AARP Right Again Trivia and AARP Rewards]()](https:\/\/games.aarp.org\/games\/right-again-trivia \"Right Again! Trivia\")\n\n[Right Again! Trivia](https:\/\/games.aarp.org\/games\/right-again-trivia)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![AARP Right Again Trivia Sports and AARP Rewards]()](https:\/\/games.aarp.org\/games\/right-again-trivia-sports \"Right Again! Trivia – Sports\")\n\n[Right Again! Trivia – Sports](https:\/\/games.aarp.org\/games\/right-again-trivia-sports)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![Atari, Centipede, Pong, Breakout, Missile Command Asteroids]()](https:\/\/www.aarp.org\/games\/category\/atari-games\/ \"Atari® Video Games\")\n\n[Atari® Video Games](https:\/\/www.aarp.org\/games\/category\/atari-games\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![Throwback Thursday Crossword and AARP Rewards]()](https:\/\/games.aarp.org\/games\/throwback-thursday-crossword \"Throwback Thursday Crossword\")\n\n[Throwback Thursday Crossword](https:\/\/games.aarp.org\/games\/throwback-thursday-crossword)\n\n[Back](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/)\n\n[Travel](https:\/\/www.aarp.org\/travel\/ \"Link to travel channel page\")\n\n[Close Menu](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/ \"Link to close menu\")\n\n[Travel Tips](https:\/\/www.aarp.org\/travel\/travel-tips\/ \"Link to travel tips page\")\n\n[Vacation Ideas](https:\/\/www.aarp.org\/travel\/vacation-ideas\/ \"Link to vacation ideas landing page\")\n\n[Destinations](https:\/\/www.aarp.org\/travel\/destinations\/ \"Link to destinations landing page\")\n\n[Travel Benefits](https:\/\/www.aarp.org\/membership\/benefits\/travel\/ \"AARP Travel Benefits\")\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/travel\/vacation-ideas\/affordable-off-peak-getaways\/ \"Budget-Friendly Locations\")\n\nOFF-PEAK TRAVEL\n\n[Budget-Friendly Locations](https:\/\/www.aarp.org\/travel\/vacation-ideas\/affordable-off-peak-getaways\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/travel\/travel-tips\/real-id-questions\/ \"No Real ID? $45 Fee Starts Feb. 1\")\n\nNEW TSA FEE\n\n[No Real ID? \\$45 Fee Starts Feb. 1](https:\/\/www.aarp.org\/travel\/travel-tips\/real-id-questions\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]() MEMBERS ONLY](https:\/\/www.aarp.org\/travel\/travel-tips\/luxury-travel-retirement-budget\/ \"How to Travel on a Retirement Budget\")\n\nLUXURY TRAVEL FOR LESS\n\n[How to Travel on a Retirement Budget](https:\/\/www.aarp.org\/travel\/travel-tips\/luxury-travel-retirement-budget\/)\n\nMEMBERS ONLY\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/travel\/travel-tips\/preserve-trip-memories\/ \"Ideas to Capture Vacation Moments\")\n\nPRESERVE TRIP MEMORIES\n\n[Ideas to Capture Vacation Moments](https:\/\/www.aarp.org\/travel\/travel-tips\/preserve-trip-memories\/)\n\n- Entertainment & Style\n- Family & Relationships\n- Personal Tech\n- AARP Smart Picks\n- Home & Living\n- Auto\n- Staying Sharp\n- Podcasts\n- Videos\n- Events\n- AARP Near You\n\n[Back](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/)\n\n[Entertainment & Style](https:\/\/www.aarp.org\/entertainment\/ \"Link to entertainment channel page\")\n\n[Close Menu](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/ \"link to close menu\")\n\n[Movies](https:\/\/www.aarp.org\/entertainment\/movies-for-grownups\/ \"Link to movies laning page\")\n\n[TV](https:\/\/www.aarp.org\/entertainment\/television\/ \"Link to television landing page\")\n\n[Music](https:\/\/www.aarp.org\/entertainment\/music\/ \"Link to the music landing page\")\n\n[Celebrities](https:\/\/www.aarp.org\/entertainment\/celebrities\/ \"Link to the celebrity landing page\")\n\n[Beauty & Style](https:\/\/www.aarp.org\/entertainment\/beauty-style\/ \"Link to beauty and style landing page\")\n\n[Books](https:\/\/www.aarp.org\/entertainment\/books\/ \"Link to books landing page\")\n\n[Member Benefits](https:\/\/www.aarp.org\/membership\/benefits\/entertainment\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/entertainment\/beauty-style\/winter-white-fashion-tips\/ \"Getting Winter White, Right!\")\n\nBeauty & Style\n\n[Getting Winter White, Right\\!](https:\/\/www.aarp.org\/entertainment\/beauty-style\/winter-white-fashion-tips\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/entertainment\/movies-for-grownups\/movie-preview-2026\/ \"2026 Movie Preview\")\n\nMovies for Grownups\n\n[2026 Movie Preview](https:\/\/www.aarp.org\/entertainment\/movies-for-grownups\/movie-preview-2026\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]() MEMBERS ONLY](https:\/\/www.aarp.org\/entertainment\/music\/essential-songs-for-gen-x\/ \"Essential Songs for Gen Xers\")\n\nMUSIC\n\n[Essential Songs for Gen Xers](https:\/\/www.aarp.org\/entertainment\/music\/essential-songs-for-gen-x\/)\n\nMEMBERS ONLY\n\n[Back](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/)\n\n[Family & Relationships](https:\/\/www.aarp.org\/family-relationships\/ \"Link to family and relationships landing page\")\n\n[Close Menu](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/ \"link to close menu\")\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![graphic of a man and a woman with a cherry in their mouths]()](https:\/\/www.aarp.org\/membership\/members-edition\/in-the-mood\/ \"Your Questions Answered\")\n\nSex & Dating\n\n[Your Questions Answered](https:\/\/www.aarp.org\/membership\/members-edition\/in-the-mood\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/caregiving\/grandparents\/ \"Everything You Need to Know\")\n\nGrandparenting\n\n[Everything You Need to Know](https:\/\/www.aarp.org\/caregiving\/grandparents\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]() MEMBERS ONLY](https:\/\/www.aarp.org\/family-relationships\/great-ways-to-bond-with-your-dog\/ \"Great Ways to Bond With Your Dog\")\n\nPets\n\n[Great Ways to Bond With Your Dog](https:\/\/www.aarp.org\/family-relationships\/great-ways-to-bond-with-your-dog\/)\n\nMEMBERS ONLY\n\n[Back](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/)\n\n[Personal Tech](https:\/\/www.aarp.org\/personal-technology\/ \"link to personal tech landing page\")\n\n[Close Menu](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/ \"link to close menu\")\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![a tablet displaying smart home controls in a living room]()](https:\/\/www.aarp.org\/personal-technology\/caregiving-smart-home-technology\/ \"Caregiver’s Guide to Smart Home Tech\")\n\nHome Technology\n\n[Caregiver’s Guide to Smart Home Tech](https:\/\/www.aarp.org\/personal-technology\/caregiving-smart-home-technology\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![]()](https:\/\/www.aarp.org\/social-connections\/ \"Creating Social Connections\")\n\nGet Happier\n\n[Creating Social Connections](https:\/\/www.aarp.org\/social-connections\/)\n\n[![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg) ![a hand is touching computer signals on a blue background]()](https:\/\/www.aarp.org\/personal-technology\/artificial-intelligence\/ \"Weighing the Perils and Positives\")\n\nPOSSIBILITIES OF AI\n\n[Weighing the Perils and Positives](https:\/\/www.aarp.org\/personal-technology\/artificial-intelligence\/)\n\n[Back](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/)\n\n[AARP Smart Picks](https:\/\/www.aarp.org\/product-reviews\/)\n\n[Close Menu](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/ 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A different privacy policy and terms of service will apply.\n\n[Continue](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/) [Cancel](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/)\n\nHealthy Sleep Advice\n\n[Go to Series Main Page](https:\/\/www.aarp.org\/health\/healthy-living\/better-sleep-for-better-health\/)\n\n- [![Article Image](https:\/\/aarp.widen.net\/content\/p4nub1pfjy\/png\/102433_ConditionsLinkedToPoorSleep.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Causes of Sleeplessness Health Conditions Linked to Poor Sleep Trouble sleeping can signal serious problems](https:\/\/www.aarp.org\/health\/conditions-treatments\/causes-of-sleeplessness\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/health\/healthy-living\/2022\/06\/1140-best-sleep-positions.jpg) Side or Back What’s the Best Sleeping Position for Your Health? How you snooze can affect sleep quality, plus brain, heart and stomach health](https:\/\/www.aarp.org\/health\/healthy-living\/best-sleeping-position\/)\n- [![Article Image](https:\/\/aarp.widen.net\/content\/ldzkhkjs7g\/png\/%2520100154_Natl-Napping-Day_hires.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Afternoon Rest 7 Napping Tips for a Refreshing Snooze Happy, healthy napping is just a few bits of advice away](https:\/\/www.aarp.org\/home-family\/your-home\/info-2024\/napping-tips.html)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/health\/drugs_supplements\/2023\/04\/1140-womantakingmelatoninpills.png) Sleep Aids Can Melatonin Help You Sleep? Plus, what you need to know about safety](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/health\/healthy-living\/2023\/12\/1140-woman-with-insomnia-sleep-deprivation.jpg) Deficit Woes Why Missing Sleep Is Worse for Women Than Men Not only do females get less sleep than males, their health suffers more from it](https:\/\/www.aarp.org\/health\/healthy-living\/why-sleep-matters-more-for-women\/)\n- [![Article Image](https:\/\/aarp.widen.net\/content\/ldzkhkjs7g\/png\/%2520100154_Natl-Napping-Day_hires.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Home & Living 7 Napping Tips for a Refreshing Snooze A power nap, a cat nap, an afternoon snooze. Whatever you call it, the concept of a nap is nothing new. But is a quick bit of shut-eye good for you? And when and how often should you take one? For National Napping Day, we talked to the experts to find out.](https:\/\/www.aarp.org\/home-living\/napping-tips\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/members-only\/member-benefits\/2022\/05\/1140-sg-sleep-NEW-promo.jpg) Health Smart Sleep Tips for a Refreshing Morning 43 tips to help you fight those restless, endless nights and get the slumber you need](https:\/\/www.aarp.org\/health\/healthy-living\/smart-guide-sleep\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/health\/conditions_treatments\/2019\/03\/1140-man-with-insomnia-in-bed.jpg) Tossing and Turning Suddenly Can’t Sleep? Here’s What May Be Causing Your Insomnia 14 surprising factors that can sabotage your shut-eye](https:\/\/www.aarp.org\/health\/conditions-treatments\/have-trouble-sleeping\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/health\/healthy-living\/2022\/04\/1140-woman-asleep-with-light.jpg) Hello Darkness Light Can Affect Your Sleep and Health You should not be able to see your hand in your bedroom, experts say](https:\/\/www.aarp.org\/health\/healthy-living\/light-affects-sleep-health\/)\n- [![Article Image](https:\/\/aarp.widen.net\/content\/joaqsbpnqf\/png\/96761_MedicationsEffectSleep.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Sleep Meds 10 Medications That Can Mess With Your Sleep Trouble sleeping? These drugs may be to blame](https:\/\/www.aarp.org\/health\/drugs-supplements\/medications-that-can-cause-insomnia\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/travel\/tips\/2023\/09\/1140-woman-wearing-sleep-mask.jpg) Shuteye on Trips 6 Tips for Getting Better Sleep While Traveling A good night’s sleep on vacation can start before you leave home](https:\/\/www.aarp.org\/travel\/travel-tips\/lodging\/info-2023\/tips-for-better-sleep-while-on-vacation.html)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/home-and-family\/experience-counts\/august-17-issue-9\/1140-sleep-items-blue.jpg) Sleep Hygiene How to Create a Sleep Sanctuary and Other Tips for a Good Night's Sleep 13 habits to give your body the rest it needs](https:\/\/www.aarp.org\/health\/healthy-living\/good-sleeping-habits\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/specialized-membership\/staying-sharp\/articles\/2015\/1020-exhausted-man-head-hands-office.jpg) Staying Sharp 3 Things to Know About Sleep and Your Brain Why a good night’s rest is good medicine](https:\/\/stayingsharp.aarp.org\/articles\/sleep-deprivation-loss\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/health\/healthy-living\/2023\/03\/1140-floating-bed-with-cloud.jpg) Stay Asleep 6 Simple Strategies for Sleeping Through the Night Tips for getting the deep sleep you need. Plus, how to get back to sleep if you wake in the wee hours](https:\/\/www.aarp.org\/health\/healthy-living\/how-to-sleep-through-the-night\/)\n- [![Article Image](https:\/\/aarp.widen.net\/content\/uq5cavnp9j\/png\/102328_SleepAndYourBrain.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Sweet Dreams What Goes On in the Brain When We Dream? Plus, when they happen during sleep and how they evolve as we age](https:\/\/www.aarp.org\/health\/healthy-living\/what-happens-when-we-dream\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/health\/healthy-living\/2022\/05\/1140-woman-sleeping.jpg) The Right Amount Can You Get Too Much Sleep? Researchers say seven hours per night is ideal](https:\/\/www.aarp.org\/health\/healthy-living\/healthy-sleeping-tips\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/health\/healthy-living\/2023\/03\/1140-sleeping-pill-couple.jpg) Side Effects 3 Reasons to Avoid Sleeping Pills Sleep medication use is on the rise, especially in older adults](https:\/\/www.aarp.org\/health\/conditions-treatments\/reasons-to-avoid-sleeping-pills\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/specialized-membership\/staying-sharp\/challenges-redesign\/sleep\/make-sleep-your-superpower-Rewards-2X.gif) Staying Sharp Make Sleep Your Superpower Learn how to overcome the barriers to a good night's rest with our new sleep challenge](https:\/\/stayingsharp.aarp.org\/themes\/sleep\/)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/specialized-membership\/staying-sharp\/articles\/2016\/1020-better-diet-choices.jpg) Staying Sharp A Healthy Diet May Be Linked to Better Sleep More fruits and veggies — and fewer sugary drinks — could help you catch your 40 winks](https:\/\/stayingsharp.aarp.org\/articles\/healthy-diet-better-sleep\/)\n- [![Article Image](https:\/\/aarp.widen.net\/content\/atcknlfsce\/png\/103362_AppleSleepApnea_A.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Sleep Technology Newer Smartwatches Can Alert on Symptoms of Sleep Apnea FDA OKs software that measures breathing interruptions](https:\/\/www.aarp.org\/home-family\/personal-technology\/info-2024\/sleep-apnea-smartwatch.html)\n- [![Article Image](https:\/\/cdn.aarp.net\/content\/dam\/specialized-membership\/staying-sharp\/articles\/2020\/03\/1020x600-man-stressed-sleeping.jpg) Staying Sharp Too Stressed for Sleep? Here's What May Help Studies suggest losing good slumber may take a toll on the brain and body](https:\/\/stayingsharp.aarp.org\/articles\/stressed-sleep\/)\n\n[Health](https:\/\/www.aarp.org\/health\/)\n\n# Melatonin for Sleep: Does It Work, and Is It Safe?\n## The popular supplement comes with side effects and questions about its effectiveness\n***\nBy\n\nRachel Nania,\n\nUpdated  November 05, 2025\n\nAARP\n\nComments\n\n[En español](https:\/\/www.aarp.org\/espanol\/salud\/farmacos-y-suplementos\/info-2022\/melatonina-para-dormir.html)\n\nPublished  June 05, 2022\n\n\/ Updated  November 05, 2025\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![a woman taking melatonin capsules with a glass of water in her bedroom at night](https:\/\/cdn.aarp.net\/content\/dam\/aarpe\/en\/home\/health\/drugs-supplements\/melatonin-and-sleep\/_jcr_content\/root\/container_main\/container_body_main\/container_body1\/container_body_cf\/container_image\/articlecontentfragment\/cfimage.coreimg.50.932.png\/content\/dam\/aarp\/health\/drugs_supplements\/2023\/04\/1140-womantakingmelatoninpills.png)\n\nFilmstax \/ Getty Images\n\n- [Facebook](http:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/)\n- [Twitter](http:\/\/twitter.com\/intent\/tweet?url=https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/&related=CreateTheGood&text=Melatonin%2520for%2520Sleep:%2520Does%2520It%2520Work,%2520and%2520Is%2520It%2520Safe?)\n- [LinkedIn](https:\/\/www.linkedin.com\/shareArticle?mini=true&url=https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/&title=Melatonin%2520for%2520Sleep:%2520Does%2520It%2520Work,%2520and%2520Is%2520It%2520Safe?)\n\nA good night’s sleep is about more than beauty rest. It’s been linked to [better brain](https:\/\/www.aarp.org\/health\/brain-health\/), heart, and mental health, as well as a lower risk for certain cancers. Yet research suggests that an increasing number of Americans [are struggling to get those all-important z’s](https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/2788539 \"americans trouble sleeping\").\n\nIn a 2022 study, researchers tracked a fivefold increase in melatonin use among U.S. adults in the past few decades. Published in *JAMA*, the study found that people take higher doses of the over-the-counter supplement than what’s typically recommended — despite scant evidence that melatonin works for your run-of-the-mill shut-eye issues, including insomnia.\n\n[aarp-membership\/member-benefits-and-discounts,taxonomy:money\/personal-finances\/discounts]()\n\n[Subscribe to AARP 'Hot Deals' Newsletter Save Money with these exclusive AARP discounts and deals.](https:\/\/secure.aarp.org\/applications\/user\/auth?promo=newlt-newsletters&referrer=https%3A%2F%2Fsecure.aarp.org%2Fapplications%2Fuser%2FsubscribeFromEmail%3Fpromo%3Dnewlt-newsletters%26id%3D35395)\n\nMembers only\n\n“We know that melatonin is often used as a sleep aid, but it’s actually misused as a sleep aid because it’s not a sleep aid,” says Naima Covassin, a coauthor of the study and a sleep disorder expert at Mayo Clinic.\n\nPopping a melatonin pill or gummy before bedtime may help you fall asleep a few minutes faster, Covassin says, but it won’t make much of a difference in the number of times you wake up at night or how many total hours you get. “There’s actually very little improvement in all of these parameters,” she says.\n\n### **When does melatonin work?**\nTo understand when melatonin can be beneficial, it’s important to know more about its role in the sleep-wake cycle.\n\nMany consumers are familiar with the bottled version of melatonin — around 6 million U.S. adults reach for it. But melatonin is a naturally occurring hormone the brain produces in response to darkness to help our bodies know when it’s time to go to sleep and when it’s time to be awake.\n\n#### **Side Effects of Melatonin**\nShort-term use of melatonin may cause mild side effects, including:\n\n- Headaches\n- Dizziness\n- Nausea\n- Drowsiness\n\nLess common side effects include:\n\n- Short-term feelings of depression\n- Mild tremor\n- Mild anxiety\n- Abdominal cramps\n- Irritability\n- Reduced alertness\n- Confusion or disorientation\n\n*Source: Mayo Clinic*\n\nWhen melatonin hits the bloodstream (typically a few hours before bedtime), it reduces alertness and “facilitates our ability to fall asleep,” explains Dr. David Neubauer, associate professor of psychiatry and behavioral sciences at Johns Hopkins Medicine. It also helps cool off the brain and the body, “which helps you sleep better,” says James K. Wyatt, director of the Section of Sleep Disorders and Sleep-Wake Research at Rush University in Chicago.\n\nBecause melatonin doesn’t have the same [sedating effect](https:\/\/www.aarp.org\/health\/conditions-treatments\/reasons-to-avoid-sleeping-pills\/) that many sleep aids provide, taking it in pill form is less helpful on those nights when you can’t seem to fall asleep or stay asleep.\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![newsletter-naw-tablet](https:\/\/cdn.aarp.net\/content\/dam\/experience-fragments\/uxdia-folder-structure\/en\/next-action-widgets\/newsletter_naw\/Newsletter_NAW\/health\/_jcr_content\/root\/responsivegrid\/container_copy\/articleimage.coreimg.75.1140.jpeg\/content\/dam\/aarp\/QA_bucket\/widgetimages\/newsletter_NAW_tablet.jpg)\n\nAARP NEWSLETTERS\n\n![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![Mujer leyendo tableta](https:\/\/cdn.aarp.net\/content\/dam\/experience-fragments\/uxdia-folder-structure\/en\/next-action-widgets\/newsletter_naw\/Newsletter_NAW\/health\/_jcr_content\/root\/responsivegrid\/container_copy\/container\/container\/articleimage.coreimg.75.1140.png\/content\/dam\/aarp\/QA_bucket\/widgetimages\/newsletter_NAW_desktop.png)\n\nGet the Your Health newsletter from AARP\n\n**Sign up for the latest health news, fitness and nutrition updates and more\\!**\n\n[See All Newsletters](https:\/\/www.aarp.org\/newsletters\/)\n\n[Privacy Hub](https:\/\/www.aarp.org\/privacy\/ \"privacy hub link\")\n\nARTICLE CONTINUES AFTER ADVERTISEMENT\n\n5 Things to Know About Getting Better Sleep\n\nSleep is vital for the overall health of older adults but it can get harder with age. Here are some tips to help your nighttime slumber.\n\nVideo Player is loading.\n\nPlay Video\n\nPlay\n\nMute\n\nCurrent Time 0:00\n\n\/\n\nDuration 0:00\n\nLoaded: 0%\n\n0:00\n\nStream Type LIVE\n\nSeek to live, currently behind liveLIVE\n\nRemaining Time \\-0:00\n\nDownload Transcript\n\n1x\n\nPlayback Rate\n\nChapters\n\n- Chapters\n\nDescriptions\n\n- descriptions off, selected\n\nCaptions\n\n- captions settings, opens captions settings dialog\n- captions off, selected\n\nAudio Track\n\nFullscreen\n\nThis is a modal window.\n\nBeginning of dialog window. Escape will cancel and close the window.\n\nText\n\nColor\n\nTransparency\n\nBackground\n\nColor\n\nTransparency\n\nWindow\n\nColor\n\nTransparency\n\nFont Size\n\nText Edge Style\n\nFont Family\n\nReset restore all settings to the default values\n\nDone\n\nClose Modal Dialog\n\nEnd of dialog window.\n\nClose Modal Dialog\n\nThis is a modal window. This modal can be closed by pressing the Escape key or activating the close button.\n\n![generic-video-poster](https:\/\/cdn.aarp.net\/content\/dam\/aarp\/video\/generic-video-poster.gif)\n\nVideo: 5 Things to Know About Getting Better Sleep\n\nIt can work in instances when you want to adjust your biological sleep clock — say, to overcome [jet lag](https:\/\/www.aarp.org\/travel\/travel-tips\/lodging\/tips-for-better-sleep-while-on-vacation\/ \"better sleep on vacation\") after traveling through several time zones or to shift your schedule entirely so you’re going to bed a few hours earlier. \n\nMelatonin supplements can benefit shift workers who need to sleep during the day, when the body’s melatonin levels are naturally low. That’s when supplementing with melatonin is “actually quite effective,” Covassin says. \n\n[Work & Finances]()\n\n[Indeed Job Board Find job listings that match your experience with help from AARP and Indeed](https:\/\/www.aarp.org\/membership\/benefits\/jobs\/job-board\/)\n\nMembers only\n\nIn older adults, it may be able to prolong sleep when taken for an extended period, though more research is needed. A [small study](https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/jpi.12801) from researchers at Brigham and Women’s Hospital in Boston found that when adults ages 55 to 78 took 5 milligrams of melatonin for two weeks, they increased their sleep time by at least 15 minutes, compared with those who took a placebo.\n\n### **Is melatonin safe?**\n#### **5 tips for getting a better night’s sleep**\n- Be consistent: Go to bed at the same time each night, even on weekends.\n- Make sure your bedroom is quiet, dark, relaxing and at a comfortable temperature.\n- Remove electronic devices from the bedroom.\n- Avoid large meals, caffeine and alcohol before bedtime.\n- Get some exercise: Being active during the day can help you fall asleep at night.\n\n*Source: Centers for Disease Control and Prevention *\n\nMelatonin is generally safe and well-tolerated. But just because it’s available in the U.S. without a prescription and sold alongside multivitamins and probiotics doesn’t mean it’s risk-free. (In many countries it can be purchased only by prescription.)\n\n“We think since it’s available over the counter that it’s harmless, but it may not necessarily be true,” Covassin says. Short-term use of melatonin supplements can come with a list of side effects, especially when taken in high doses, including headaches, dizziness, nausea, fatigue and daytime sleepiness. Vivid dreams and nightmares have also been reported. “These are mild, but they can also affect your daytime function; think about if you have to drive or if you have to operate machinery,” Covassin points out. \n\nThe National Center for Complementary and Integrative Health (NCCIH) at the National Institutes of Health notes that melatonin may remain active in older adults for longer periods, which could lead to daytime drowsiness.\n\nMore serious, albeit rare, reactions have been linked to melatonin supplements, including changes in heart rate and [blood pressure](https:\/\/www.aarp.org\/health\/conditions-treatments\/high-blood-pressure-symptoms-and-causes\/), temporary [feelings of depression,](https:\/\/www.aarp.org\/health\/conditions-treatments\/depression-facts\/) seizures and confusion or disorientation. A [new study](https:\/\/newsroom.heart.org\/news\/long-term-use-of-melatonin-supplements-to-support-sleep-may-have-negative-health-effects), which has not yet been peer reviewed but is being presented at the American Heart Association’s Scientific Sessions 2025, found that long-term melatonin use was associated with a higher risk of heart failure diagnosis and heart failure hospitalization, though experts say more research is needed to better understand the possible link.\n\nMelatonin has also been shown to affect glucose tolerance, or the body’s ability to handle sugar. There are drug interactions to consider, too. Melatonin can increase bleeding risks among people taking anticoagulants and antiplatelet drugs; it can worsen blood pressure in those taking blood pressure medications, and it can stimulate immune function and interfere with immunosuppressive therapy, according to Mayo Clinic.\n\nARTICLE CONTINUES AFTER ADVERTISEMENT\n\n“So, obviously, this should be taken with caution,” Covassin says. “And that’s my main recommendation. If you are thinking \\[about taking melatonin\\] or if you are already taking melatonin, talk with your provider to determine whether it’s actually appropriate for you.”\n\nIt’s important to know that, as with all dietary supplements in the U.S., federal regulations are less strict for melatonin than they are for over-the-counter medicines and prescription drugs. [A 2017 study](https:\/\/jcsm.aasm.org\/doi\/10.5664\/jcsm.6462) published in the *Journal of Clinical Sleep Medicine* found that the contents of the majority of melatonin products didn’t match what was listed on the label — their concentrations ranged, and so did the presence of other ingredients. \n\nAdding to the evidence, a [study](https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/2804077) published in 2023 in *JAMA* looked at melatonin quantities in 25 sleep [gummy products](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-gummies-may-have-dangerous-level-of-hormone\/), often marketed to children, and found that 22 of them contained different amounts of melatonin than what was declared on the label. The actual quantity of melatonin ranged from 74 percent to 347 percent of the labeled amount; only three products had melatonin levels within 10 percent of the declared quantity.\n\nThe American Academy of Sleep Medicine offers a tip: When comparing supplement labels, look for the “USP Verified” mark, which indicates that the formulation meets the requirements of the U.S. Pharmacopeial Convention.\n\n### **What can you do if you have trouble sleeping?**\nInterested in making adjustments to your sleep schedule? Before you reach for a pill, Neubauer recommends trying natural methods. You can do this by getting outside and staying active during the day. “Just getting light makes your circadian rhythm more robust, and the more active you are in the daytime, the better chance you have of sleeping more at nighttime,” he says. Because light suppresses the production of melatonin, keep levels low at night — this means limiting the use of your phone, tablet, computer and TV an hour or two before bed.\n\nIf you have trouble sleeping more generally, talk with a doctor to figure out the cause, Wyatt says. “It’s rare when sleep goes bad just on its own and it’s not because of other things, like the side effects of a different medication or [stress or anxiety or depression](https:\/\/www.aarp.org\/health\/brain-health\/anxiety-and-depression\/#anxiety-and-depression\/\/) or a pain disorder that’s insufficiently treated — there are all sorts of things.”\n\nA third of U.S. adults report that they usually get less than the recommended amount of sleep (seven or more hours per night for adults), according to the Centers for Disease Control and Prevention. The good news: There are treatments for insomnia, [and a successful one](https:\/\/www.aarp.org\/health\/conditions-treatments\/talk-therapy-for-insomnia\/), cognitive behavioral therapy, doesn’t come in pill form.\n\n“We’re starting to realize treating insomnia is not just about getting a better night’s sleep,” Wyatt says. “It’s to significantly reduce risk for some of these negative health outcomes that could come years to decades later.” \n\n#### **Melatonin and Children**\nMelatonin use isn’t just increasing among adults — more children are taking it as well.\n\nIn fact, the number of pediatric melatonin ingestions increased 530 percent from 2012 to 2021, with the largest yearly increase (about 38 percent) occurring from 2019 to 2020, [a recent report](https:\/\/www.cdc.gov\/mmwr\/volumes\/71\/wr\/mm7122a1.htm \"melatonin and poisonings\") from the Centers for Disease Control and Prevention (CDC) finds. In 2020, the supplement became the most frequently ingested substance among children reported to national poison control centers — some of these cases required hospitalization.\n\nThe authors of the CDC report point out that melatonin has become widely available in the U.S. — some children’s varieties are even sold in “gummy” form. It’s considered a dietary supplement and is subject to less regulatory oversight than other over-the-counter (OTC) medications.\n\n“Increasing use of OTC melatonin in various formulations, lack of robust manufacturing regulations, and varied dosing recommendations can place children at risk for potential adverse events,” the authors write. They call for more research into the causes of increased melatonin ingestions among children and for public health initiatives to raise awareness. “Child-resistant packaging for this supplement should be considered, and health care providers should warn parents about potential toxic consequences of melatonin exposure,” they say.\n\n*Editor’s note: This article, originally published June 6, 2022, has been updated to reflect new information.*\n\n[%{postComment}%](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-and-sleep\/#comments_widget_id)\n\n*Rachel Nania is an award-winning health editor and writer at AARP.org, who covers a range of topics including diseases and treatments.*\n\nUnlock Access to AARP Members Edition\n\n[Join AARP to Continue](https:\/\/appsec.aarp.org\/mem\/join?campaignID=UBJFMOA23&intcmp=MEM-ONLY-ACCESS)\n\nAlready a Member? 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Choices](https:\/\/www.aarp.org\/privacy\/?intcmp=GLOBAL-FTR-LNK-CLK-PRIVACYPOLICY-UXDIA#anchor-privacy \"DO NOT SELL MY PERSONAL INFORMATION Your California Privacy Rights\")\n\n- [Facebook](https:\/\/www.facebook.com\/AARP)\n- [Twitter](https:\/\/twitter.com\/AARP)\n- [Instagram](https:\/\/www.instagram.com\/aarp\/)\n- [LinkedIn](https:\/\/www.linkedin.com\/company\/aarp)","attrs_readable_markdown":"![](https:\/\/cdn.aarp.net\/etc\/uxdia\/images\/uxdia-spinner.svg)\n\n![a woman taking melatonin capsules with a glass of water in her bedroom at night](https:\/\/cdn.aarp.net\/content\/dam\/aarpe\/en\/home\/health\/drugs-supplements\/melatonin-and-sleep\/_jcr_content\/root\/container_main\/container_body_main\/container_body1\/container_body_cf\/container_image\/articlecontentfragment\/cfimage.coreimg.50.932.png\/content\/dam\/aarp\/health\/drugs_supplements\/2023\/04\/1140-womantakingmelatoninpills.png)\n\nFilmstax \/ Getty Images\n\nA good night’s sleep is about more than beauty rest. It’s been linked to [better brain](https:\/\/www.aarp.org\/health\/brain-health\/), heart, and mental health, as well as a lower risk for certain cancers. Yet research suggests that an increasing number of Americans [are struggling to get those all-important z’s](https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/2788539 \"americans trouble sleeping\").\n\nIn a 2022 study, researchers tracked a fivefold increase in melatonin use among U.S. adults in the past few decades. Published in *JAMA*, the study found that people take higher doses of the over-the-counter supplement than what’s typically recommended — despite scant evidence that melatonin works for your run-of-the-mill shut-eye issues, including insomnia.\n\n“We know that melatonin is often used as a sleep aid, but it’s actually misused as a sleep aid because it’s not a sleep aid,” says Naima Covassin, a coauthor of the study and a sleep disorder expert at Mayo Clinic.\n\nPopping a melatonin pill or gummy before bedtime may help you fall asleep a few minutes faster, Covassin says, but it won’t make much of a difference in the number of times you wake up at night or how many total hours you get. “There’s actually very little improvement in all of these parameters,” she says.\n\n### **When does melatonin work?**\nTo understand when melatonin can be beneficial, it’s important to know more about its role in the sleep-wake cycle.\n\nMany consumers are familiar with the bottled version of melatonin — around 6 million U.S. adults reach for it. But melatonin is a naturally occurring hormone the brain produces in response to darkness to help our bodies know when it’s time to go to sleep and when it’s time to be awake.\n\n#### **Side Effects of Melatonin**\nShort-term use of melatonin may cause mild side effects, including:\n\n- Headaches\n- Dizziness\n- Nausea\n- Drowsiness\n\nLess common side effects include:\n\n- Short-term feelings of depression\n- Mild tremor\n- Mild anxiety\n- Abdominal cramps\n- Irritability\n- Reduced alertness\n- Confusion or disorientation\n\n*Source: Mayo Clinic*\n\nWhen melatonin hits the bloodstream (typically a few hours before bedtime), it reduces alertness and “facilitates our ability to fall asleep,” explains Dr. David Neubauer, associate professor of psychiatry and behavioral sciences at Johns Hopkins Medicine. It also helps cool off the brain and the body, “which helps you sleep better,” says James K. Wyatt, director of the Section of Sleep Disorders and Sleep-Wake Research at Rush University in Chicago.\n\nBecause melatonin doesn’t have the same [sedating effect](https:\/\/www.aarp.org\/health\/conditions-treatments\/reasons-to-avoid-sleeping-pills\/) that many sleep aids provide, taking it in pill form is less helpful on those nights when you can’t seem to fall asleep or stay asleep.\n\nVideo: 5 Things to Know About Getting Better Sleep\n\nIt can work in instances when you want to adjust your biological sleep clock — say, to overcome [jet lag](https:\/\/www.aarp.org\/travel\/travel-tips\/lodging\/tips-for-better-sleep-while-on-vacation\/ \"better sleep on vacation\") after traveling through several time zones or to shift your schedule entirely so you’re going to bed a few hours earlier. \n\nMelatonin supplements can benefit shift workers who need to sleep during the day, when the body’s melatonin levels are naturally low. That’s when supplementing with melatonin is “actually quite effective,” Covassin says. \n\nIn older adults, it may be able to prolong sleep when taken for an extended period, though more research is needed. A [small study](https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/jpi.12801) from researchers at Brigham and Women’s Hospital in Boston found that when adults ages 55 to 78 took 5 milligrams of melatonin for two weeks, they increased their sleep time by at least 15 minutes, compared with those who took a placebo.\n\n### **Is melatonin safe?**\n#### **5 tips for getting a better night’s sleep**\n- Be consistent: Go to bed at the same time each night, even on weekends.\n- Make sure your bedroom is quiet, dark, relaxing and at a comfortable temperature.\n- Remove electronic devices from the bedroom.\n- Avoid large meals, caffeine and alcohol before bedtime.\n- Get some exercise: Being active during the day can help you fall asleep at night.\n\n*Source: Centers for Disease Control and Prevention *\n\nMelatonin is generally safe and well-tolerated. But just because it’s available in the U.S. without a prescription and sold alongside multivitamins and probiotics doesn’t mean it’s risk-free. (In many countries it can be purchased only by prescription.)\n\n“We think since it’s available over the counter that it’s harmless, but it may not necessarily be true,” Covassin says. Short-term use of melatonin supplements can come with a list of side effects, especially when taken in high doses, including headaches, dizziness, nausea, fatigue and daytime sleepiness. Vivid dreams and nightmares have also been reported. “These are mild, but they can also affect your daytime function; think about if you have to drive or if you have to operate machinery,” Covassin points out. \n\nThe National Center for Complementary and Integrative Health (NCCIH) at the National Institutes of Health notes that melatonin may remain active in older adults for longer periods, which could lead to daytime drowsiness.\n\nMore serious, albeit rare, reactions have been linked to melatonin supplements, including changes in heart rate and [blood pressure](https:\/\/www.aarp.org\/health\/conditions-treatments\/high-blood-pressure-symptoms-and-causes\/), temporary [feelings of depression,](https:\/\/www.aarp.org\/health\/conditions-treatments\/depression-facts\/) seizures and confusion or disorientation. A [new study](https:\/\/newsroom.heart.org\/news\/long-term-use-of-melatonin-supplements-to-support-sleep-may-have-negative-health-effects), which has not yet been peer reviewed but is being presented at the American Heart Association’s Scientific Sessions 2025, found that long-term melatonin use was associated with a higher risk of heart failure diagnosis and heart failure hospitalization, though experts say more research is needed to better understand the possible link.\n\nMelatonin has also been shown to affect glucose tolerance, or the body’s ability to handle sugar. There are drug interactions to consider, too. Melatonin can increase bleeding risks among people taking anticoagulants and antiplatelet drugs; it can worsen blood pressure in those taking blood pressure medications, and it can stimulate immune function and interfere with immunosuppressive therapy, according to Mayo Clinic.\n\n“So, obviously, this should be taken with caution,” Covassin says. “And that’s my main recommendation. If you are thinking \\[about taking melatonin\\] or if you are already taking melatonin, talk with your provider to determine whether it’s actually appropriate for you.”\n\nIt’s important to know that, as with all dietary supplements in the U.S., federal regulations are less strict for melatonin than they are for over-the-counter medicines and prescription drugs. [A 2017 study](https:\/\/jcsm.aasm.org\/doi\/10.5664\/jcsm.6462) published in the *Journal of Clinical Sleep Medicine* found that the contents of the majority of melatonin products didn’t match what was listed on the label — their concentrations ranged, and so did the presence of other ingredients. \n\nAdding to the evidence, a [study](https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/2804077) published in 2023 in *JAMA* looked at melatonin quantities in 25 sleep [gummy products](https:\/\/www.aarp.org\/health\/drugs-supplements\/melatonin-gummies-may-have-dangerous-level-of-hormone\/), often marketed to children, and found that 22 of them contained different amounts of melatonin than what was declared on the label. The actual quantity of melatonin ranged from 74 percent to 347 percent of the labeled amount; only three products had melatonin levels within 10 percent of the declared quantity.\n\nThe American Academy of Sleep Medicine offers a tip: When comparing supplement labels, look for the “USP Verified” mark, which indicates that the formulation meets the requirements of the U.S. Pharmacopeial Convention.\n\n### **What can you do if you have trouble sleeping?**\nInterested in making adjustments to your sleep schedule? Before you reach for a pill, Neubauer recommends trying natural methods. You can do this by getting outside and staying active during the day. “Just getting light makes your circadian rhythm more robust, and the more active you are in the daytime, the better chance you have of sleeping more at nighttime,” he says. Because light suppresses the production of melatonin, keep levels low at night — this means limiting the use of your phone, tablet, computer and TV an hour or two before bed.\n\nIf you have trouble sleeping more generally, talk with a doctor to figure out the cause, Wyatt says. “It’s rare when sleep goes bad just on its own and it’s not because of other things, like the side effects of a different medication or [stress or anxiety or depression](https:\/\/www.aarp.org\/health\/brain-health\/anxiety-and-depression\/#anxiety-and-depression\/\/) or a pain disorder that’s insufficiently treated — there are all sorts of things.”\n\nA third of U.S. adults report that they usually get less than the recommended amount of sleep (seven or more hours per night for adults), according to the Centers for Disease Control and Prevention. The good news: There are treatments for insomnia, [and a successful one](https:\/\/www.aarp.org\/health\/conditions-treatments\/talk-therapy-for-insomnia\/), cognitive behavioral therapy, doesn’t come in pill form.\n\n“We’re starting to realize treating insomnia is not just about getting a better night’s sleep,” Wyatt says. “It’s to significantly reduce risk for some of these negative health outcomes that could come years to decades later.” \n\n#### **Melatonin and Children**\nMelatonin use isn’t just increasing among adults — more children are taking it as well.\n\nIn fact, the number of pediatric melatonin ingestions increased 530 percent from 2012 to 2021, with the largest yearly increase (about 38 percent) occurring from 2019 to 2020, [a recent report](https:\/\/www.cdc.gov\/mmwr\/volumes\/71\/wr\/mm7122a1.htm \"melatonin and poisonings\") from the Centers for Disease Control and Prevention (CDC) finds. In 2020, the supplement became the most frequently ingested substance among children reported to national poison control centers — some of these cases required hospitalization.\n\nThe authors of the CDC report point out that melatonin has become widely available in the U.S. — some children’s varieties are even sold in “gummy” form. It’s considered a dietary supplement and is subject to less regulatory oversight than other over-the-counter (OTC) medications.\n\n“Increasing use of OTC melatonin in various formulations, lack of robust manufacturing regulations, and varied dosing recommendations can place children at risk for potential adverse events,” the authors write. They call for more research into the causes of increased melatonin ingestions among children and for public health initiatives to raise awareness. “Child-resistant packaging for this supplement should be considered, and health care providers should warn parents about potential toxic consequences of melatonin exposure,” they say.\n\n*Editor’s note: This article, originally published June 6, 2022, has been updated to reflect new information.*\n\n*Rachel Nania is an award-winning health editor and writer at AARP.org, who covers a range of topics including diseases and treatments.*","meta_canonical":null}

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Boilerpipe Text	Filmstax / Getty Images A good night’s sleep is about more than beauty rest. It’s been linked to better brain , heart, and mental health, as well as a lower risk for certain cancers. Yet research suggests that an increasing number of Americans are struggling to get those all-important z’s . In a 2022 study, researchers tracked a fivefold increase in melatonin use among U.S. adults in the past few decades. Published in JAMA , the study found that people take higher doses of the over-the-counter supplement than what’s typically recommended — despite scant evidence that melatonin works for your run-of-the-mill shut-eye issues, including insomnia. “We know that melatonin is often used as a sleep aid, but it’s actually misused as a sleep aid because it’s not a sleep aid,” says Naima Covassin, a coauthor of the study and a sleep disorder expert at Mayo Clinic. Popping a melatonin pill or gummy before bedtime may help you fall asleep a few minutes faster, Covassin says, but it won’t make much of a difference in the number of times you wake up at night or how many total hours you get. “There’s actually very little improvement in all of these parameters,” she says. When does melatonin work? To understand when melatonin can be beneficial, it’s important to know more about its role in the sleep-wake cycle. Many consumers are familiar with the bottled version of melatonin — around 6 million U.S. adults reach for it. But melatonin is a naturally occurring hormone the brain produces in response to darkness to help our bodies know when it’s time to go to sleep and when it’s time to be awake. Side Effects of Melatonin Short-term use of melatonin may cause mild side effects, including: Headaches Dizziness Nausea Drowsiness Less common side effects include: Short-term feelings of depression Mild tremor Mild anxiety Abdominal cramps Irritability Reduced alertness Confusion or disorientation Source: Mayo Clinic When melatonin hits the bloodstream (typically a few hours before bedtime), it reduces alertness and “facilitates our ability to fall asleep,” explains Dr. David Neubauer, associate professor of psychiatry and behavioral sciences at Johns Hopkins Medicine. It also helps cool off the brain and the body, “which helps you sleep better,” says James K. Wyatt, director of the Section of Sleep Disorders and Sleep-Wake Research at Rush University in Chicago. Because melatonin doesn’t have the same sedating effect that many sleep aids provide, taking it in pill form is less helpful on those nights when you can’t seem to fall asleep or stay asleep. Video: 5 Things to Know About Getting Better Sleep It can work in instances when you want to adjust your biological sleep clock — say, to overcome jet lag after traveling through several time zones or to shift your schedule entirely so you’re going to bed a few hours earlier. Melatonin supplements can benefit shift workers who need to sleep during the day, when the body’s melatonin levels are naturally low. That’s when supplementing with melatonin is “actually quite effective,” Covassin says. In older adults, it may be able to prolong sleep when taken for an extended period, though more research is needed. A small study from researchers at Brigham and Women’s Hospital in Boston found that when adults ages 55 to 78 took 5 milligrams of melatonin for two weeks, they increased their sleep time by at least 15 minutes, compared with those who took a placebo. Is melatonin safe? 5 tips for getting a better night’s sleep Be consistent: Go to bed at the same time each night, even on weekends. Make sure your bedroom is quiet, dark, relaxing and at a comfortable temperature. Remove electronic devices from the bedroom. Avoid large meals, caffeine and alcohol before bedtime. Get some exercise: Being active during the day can help you fall asleep at night. Source: Centers for Disease Control and Prevention Melatonin is generally safe and well-tolerated. But just because it’s available in the U.S. without a prescription and sold alongside multivitamins and probiotics doesn’t mean it’s risk-free. (In many countries it can be purchased only by prescription.) “We think since it’s available over the counter that it’s harmless, but it may not necessarily be true,” Covassin says. Short-term use of melatonin supplements can come with a list of side effects, especially when taken in high doses, including headaches, dizziness, nausea, fatigue and daytime sleepiness. Vivid dreams and nightmares have also been reported. “These are mild, but they can also affect your daytime function; think about if you have to drive or if you have to operate machinery,” Covassin points out. The National Center for Complementary and Integrative Health (NCCIH) at the National Institutes of Health notes that melatonin may remain active in older adults for longer periods, which could lead to daytime drowsiness. More serious, albeit rare, reactions have been linked to melatonin supplements, including changes in heart rate and blood pressure , temporary feelings of depression, seizures and confusion or disorientation. A new study , which has not yet been peer reviewed but is being presented at the American Heart Association’s Scientific Sessions 2025, found that long-term melatonin use was associated with a higher risk of heart failure diagnosis and heart failure hospitalization, though experts say more research is needed to better understand the possible link. Melatonin has also been shown to affect glucose tolerance, or the body’s ability to handle sugar. There are drug interactions to consider, too. Melatonin can increase bleeding risks among people taking anticoagulants and antiplatelet drugs; it can worsen blood pressure in those taking blood pressure medications, and it can stimulate immune function and interfere with immunosuppressive therapy, according to Mayo Clinic. “So, obviously, this should be taken with caution,” Covassin says. “And that’s my main recommendation. If you are thinking [about taking melatonin] or if you are already taking melatonin, talk with your provider to determine whether it’s actually appropriate for you.” It’s important to know that, as with all dietary supplements in the U.S., federal regulations are less strict for melatonin than they are for over-the-counter medicines and prescription drugs. A 2017 study published in the Journal of Clinical Sleep Medicine found that the contents of the majority of melatonin products didn’t match what was listed on the label — their concentrations ranged, and so did the presence of other ingredients. Adding to the evidence, a study published in 2023 in JAMA looked at melatonin quantities in 25 sleep gummy products , often marketed to children, and found that 22 of them contained different amounts of melatonin than what was declared on the label. The actual quantity of melatonin ranged from 74 percent to 347 percent of the labeled amount; only three products had melatonin levels within 10 percent of the declared quantity. The American Academy of Sleep Medicine offers a tip: When comparing supplement labels, look for the “USP Verified” mark, which indicates that the formulation meets the requirements of the U.S. Pharmacopeial Convention. What can you do if you have trouble sleeping? Interested in making adjustments to your sleep schedule? Before you reach for a pill, Neubauer recommends trying natural methods. You can do this by getting outside and staying active during the day. “Just getting light makes your circadian rhythm more robust, and the more active you are in the daytime, the better chance you have of sleeping more at nighttime,” he says. Because light suppresses the production of melatonin, keep levels low at night — this means limiting the use of your phone, tablet, computer and TV an hour or two before bed. If you have trouble sleeping more generally, talk with a doctor to figure out the cause, Wyatt says. “It’s rare when sleep goes bad just on its own and it’s not because of other things, like the side effects of a different medication or stress or anxiety or depression or a pain disorder that’s insufficiently treated — there are all sorts of things.” A third of U.S. adults report that they usually get less than the recommended amount of sleep (seven or more hours per night for adults), according to the Centers for Disease Control and Prevention. The good news: There are treatments for insomnia, and a successful one , cognitive behavioral therapy, doesn’t come in pill form. “We’re starting to realize treating insomnia is not just about getting a better night’s sleep,” Wyatt says. “It’s to significantly reduce risk for some of these negative health outcomes that could come years to decades later.” Melatonin and Children Melatonin use isn’t just increasing among adults — more children are taking it as well. In fact, the number of pediatric melatonin ingestions increased 530 percent from 2012 to 2021, with the largest yearly increase (about 38 percent) occurring from 2019 to 2020, a recent report from the Centers for Disease Control and Prevention (CDC) finds. In 2020, the supplement became the most frequently ingested substance among children reported to national poison control centers — some of these cases required hospitalization. The authors of the CDC report point out that melatonin has become widely available in the U.S. — some children’s varieties are even sold in “gummy” form. It’s considered a dietary supplement and is subject to less regulatory oversight than other over-the-counter (OTC) medications. “Increasing use of OTC melatonin in various formulations, lack of robust manufacturing regulations, and varied dosing recommendations can place children at risk for potential adverse events,” the authors write. They call for more research into the causes of increased melatonin ingestions among children and for public health initiatives to raise awareness. “Child-resistant packaging for this supplement should be considered, and health care providers should warn parents about potential toxic consequences of melatonin exposure,” they say. Editor’s note: This article, originally published June 6, 2022, has been updated to reflect new information. Rachel Nania is an award-winning health editor and writer at AARP.org, who covers a range of topics including diseases and treatments.
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[Find My City](https://www.aarp.org/states/local/) [![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![Wooden US States map on the wall with multicolored pins on it.]()](https://www.aarp.org/states/ " Events, News and Resources in Your State") STATE OFFICE [Events, News and Resources in Your State](https://www.aarp.org/states/) [Join](https://join.aarp.org/joinnav?intcmp=GLOBAL-HDR-BTN-CLK-MPROMO-JOIN-UXDIA) [Renew](https://join.aarp.org/rfrenew?intcmp=GLOBAL-HDR-BTN-CLK-MPROMO-RENEW-UXDIA) [Healthy Sleep Advice](https://www.aarp.org/health/healthy-living/better-sleep-for-better-health/) View Series Leaving AARP.org Website You are now leaving AARP.org and going to a website that is not operated by AARP. A different privacy policy and terms of service will apply. [Continue](https://www.aarp.org/health/drugs-supplements/melatonin-and-sleep/) [Cancel](https://www.aarp.org/health/drugs-supplements/melatonin-and-sleep/) Healthy Sleep Advice [Go to Series Main Page](https://www.aarp.org/health/healthy-living/better-sleep-for-better-health/) - [![Article Image](https://aarp.widen.net/content/p4nub1pfjy/png/102433_ConditionsLinkedToPoorSleep.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Causes of Sleeplessness Health Conditions Linked to Poor Sleep Trouble sleeping can signal serious problems](https://www.aarp.org/health/conditions-treatments/causes-of-sleeplessness/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/health/healthy-living/2022/06/1140-best-sleep-positions.jpg) Side or Back What’s the Best Sleeping Position for Your Health? How you snooze can affect sleep quality, plus brain, heart and stomach health](https://www.aarp.org/health/healthy-living/best-sleeping-position/) - [![Article Image](https://aarp.widen.net/content/ldzkhkjs7g/png/%2520100154_Natl-Napping-Day_hires.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Afternoon Rest 7 Napping Tips for a Refreshing Snooze Happy, healthy napping is just a few bits of advice away](https://www.aarp.org/home-family/your-home/info-2024/napping-tips.html) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/health/drugs_supplements/2023/04/1140-womantakingmelatoninpills.png) Sleep Aids Can Melatonin Help You Sleep? Plus, what you need to know about safety](https://www.aarp.org/health/drugs-supplements/melatonin-and-sleep/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/health/healthy-living/2023/12/1140-woman-with-insomnia-sleep-deprivation.jpg) Deficit Woes Why Missing Sleep Is Worse for Women Than Men Not only do females get less sleep than males, their health suffers more from it](https://www.aarp.org/health/healthy-living/why-sleep-matters-more-for-women/) - [![Article Image](https://aarp.widen.net/content/ldzkhkjs7g/png/%2520100154_Natl-Napping-Day_hires.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Home & Living 7 Napping Tips for a Refreshing Snooze A power nap, a cat nap, an afternoon snooze. Whatever you call it, the concept of a nap is nothing new. But is a quick bit of shut-eye good for you? And when and how often should you take one? For National Napping Day, we talked to the experts to find out.](https://www.aarp.org/home-living/napping-tips/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/members-only/member-benefits/2022/05/1140-sg-sleep-NEW-promo.jpg) Health Smart Sleep Tips for a Refreshing Morning 43 tips to help you fight those restless, endless nights and get the slumber you need](https://www.aarp.org/health/healthy-living/smart-guide-sleep/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/health/conditions_treatments/2019/03/1140-man-with-insomnia-in-bed.jpg) Tossing and Turning Suddenly Can’t Sleep? Here’s What May Be Causing Your Insomnia 14 surprising factors that can sabotage your shut-eye](https://www.aarp.org/health/conditions-treatments/have-trouble-sleeping/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/health/healthy-living/2022/04/1140-woman-asleep-with-light.jpg) Hello Darkness Light Can Affect Your Sleep and Health You should not be able to see your hand in your bedroom, experts say](https://www.aarp.org/health/healthy-living/light-affects-sleep-health/) - [![Article Image](https://aarp.widen.net/content/joaqsbpnqf/png/96761_MedicationsEffectSleep.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Sleep Meds 10 Medications That Can Mess With Your Sleep Trouble sleeping? These drugs may be to blame](https://www.aarp.org/health/drugs-supplements/medications-that-can-cause-insomnia/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/travel/tips/2023/09/1140-woman-wearing-sleep-mask.jpg) Shuteye on Trips 6 Tips for Getting Better Sleep While Traveling A good night’s sleep on vacation can start before you leave home](https://www.aarp.org/travel/travel-tips/lodging/info-2023/tips-for-better-sleep-while-on-vacation.html) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/home-and-family/experience-counts/august-17-issue-9/1140-sleep-items-blue.jpg) Sleep Hygiene How to Create a Sleep Sanctuary and Other Tips for a Good Night's Sleep 13 habits to give your body the rest it needs](https://www.aarp.org/health/healthy-living/good-sleeping-habits/) - [![Article Image](https://cdn.aarp.net/content/dam/specialized-membership/staying-sharp/articles/2015/1020-exhausted-man-head-hands-office.jpg) Staying Sharp 3 Things to Know About Sleep and Your Brain Why a good night’s rest is good medicine](https://stayingsharp.aarp.org/articles/sleep-deprivation-loss/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/health/healthy-living/2023/03/1140-floating-bed-with-cloud.jpg) Stay Asleep 6 Simple Strategies for Sleeping Through the Night Tips for getting the deep sleep you need. Plus, how to get back to sleep if you wake in the wee hours](https://www.aarp.org/health/healthy-living/how-to-sleep-through-the-night/) - [![Article Image](https://aarp.widen.net/content/uq5cavnp9j/png/102328_SleepAndYourBrain.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Sweet Dreams What Goes On in the Brain When We Dream? Plus, when they happen during sleep and how they evolve as we age](https://www.aarp.org/health/healthy-living/what-happens-when-we-dream/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/health/healthy-living/2022/05/1140-woman-sleeping.jpg) The Right Amount Can You Get Too Much Sleep? Researchers say seven hours per night is ideal](https://www.aarp.org/health/healthy-living/healthy-sleeping-tips/) - [![Article Image](https://cdn.aarp.net/content/dam/aarp/health/healthy-living/2023/03/1140-sleeping-pill-couple.jpg) Side Effects 3 Reasons to Avoid Sleeping Pills Sleep medication use is on the rise, especially in older adults](https://www.aarp.org/health/conditions-treatments/reasons-to-avoid-sleeping-pills/) - [![Article Image](https://cdn.aarp.net/content/dam/specialized-membership/staying-sharp/challenges-redesign/sleep/make-sleep-your-superpower-Rewards-2X.gif) Staying Sharp Make Sleep Your Superpower Learn how to overcome the barriers to a good night's rest with our new sleep challenge](https://stayingsharp.aarp.org/themes/sleep/) - [![Article Image](https://cdn.aarp.net/content/dam/specialized-membership/staying-sharp/articles/2016/1020-better-diet-choices.jpg) Staying Sharp A Healthy Diet May Be Linked to Better Sleep More fruits and veggies — and fewer sugary drinks — could help you catch your 40 winks](https://stayingsharp.aarp.org/articles/healthy-diet-better-sleep/) - [![Article Image](https://aarp.widen.net/content/atcknlfsce/png/103362_AppleSleepApnea_A.png?crop=true&anchor=0,0&color=ffffffff&u=mh5igy&w=1140&h=655) Sleep Technology Newer Smartwatches Can Alert on Symptoms of Sleep Apnea FDA OKs software that measures breathing interruptions](https://www.aarp.org/home-family/personal-technology/info-2024/sleep-apnea-smartwatch.html) - [![Article Image](https://cdn.aarp.net/content/dam/specialized-membership/staying-sharp/articles/2020/03/1020x600-man-stressed-sleeping.jpg) Staying Sharp Too Stressed for Sleep? Here's What May Help Studies suggest losing good slumber may take a toll on the brain and body](https://stayingsharp.aarp.org/articles/stressed-sleep/) [Health](https://www.aarp.org/health/) # Melatonin for Sleep: Does It Work, and Is It Safe? ## The popular supplement comes with side effects and questions about its effectiveness *** By Rachel Nania, Updated November 05, 2025 AARP Comments [En español](https://www.aarp.org/espanol/salud/farmacos-y-suplementos/info-2022/melatonina-para-dormir.html) Published June 05, 2022 / Updated November 05, 2025 ![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![a woman taking melatonin capsules with a glass of water in her bedroom at night](https://cdn.aarp.net/content/dam/aarpe/en/home/health/drugs-supplements/melatonin-and-sleep/_jcr_content/root/container_main/container_body_main/container_body1/container_body_cf/container_image/articlecontentfragment/cfimage.coreimg.50.932.png/content/dam/aarp/health/drugs_supplements/2023/04/1140-womantakingmelatoninpills.png) Filmstax / Getty Images - [Facebook](http://www.facebook.com/sharer/sharer.php?u=https://www.aarp.org/health/drugs-supplements/melatonin-and-sleep/) - [Twitter](http://twitter.com/intent/tweet?url=https://www.aarp.org/health/drugs-supplements/melatonin-and-sleep/&related=CreateTheGood&text=Melatonin%2520for%2520Sleep:%2520Does%2520It%2520Work,%2520and%2520Is%2520It%2520Safe?) - [LinkedIn](https://www.linkedin.com/shareArticle?mini=true&url=https://www.aarp.org/health/drugs-supplements/melatonin-and-sleep/&title=Melatonin%2520for%2520Sleep:%2520Does%2520It%2520Work,%2520and%2520Is%2520It%2520Safe?) A good night’s sleep is about more than beauty rest. It’s been linked to [better brain](https://www.aarp.org/health/brain-health/), heart, and mental health, as well as a lower risk for certain cancers. Yet research suggests that an increasing number of Americans [are struggling to get those all-important z’s](https://jamanetwork.com/journals/jama/fullarticle/2788539 "americans trouble sleeping"). In a 2022 study, researchers tracked a fivefold increase in melatonin use among U.S. adults in the past few decades. Published in JAMA, the study found that people take higher doses of the over-the-counter supplement than what’s typically recommended — despite scant evidence that melatonin works for your run-of-the-mill shut-eye issues, including insomnia. [aarp-membership/member-benefits-and-discounts,taxonomy:money/personal-finances/discounts]() [Subscribe to AARP 'Hot Deals' Newsletter Save Money with these exclusive AARP discounts and deals.](https://secure.aarp.org/applications/user/auth?promo=newlt-newsletters&referrer=https%3A%2F%2Fsecure.aarp.org%2Fapplications%2Fuser%2FsubscribeFromEmail%3Fpromo%3Dnewlt-newsletters%26id%3D35395) Members only “We know that melatonin is often used as a sleep aid, but it’s actually misused as a sleep aid because it’s not a sleep aid,” says Naima Covassin, a coauthor of the study and a sleep disorder expert at Mayo Clinic. Popping a melatonin pill or gummy before bedtime may help you fall asleep a few minutes faster, Covassin says, but it won’t make much of a difference in the number of times you wake up at night or how many total hours you get. “There’s actually very little improvement in all of these parameters,” she says. ### When does melatonin work? To understand when melatonin can be beneficial, it’s important to know more about its role in the sleep-wake cycle. Many consumers are familiar with the bottled version of melatonin — around 6 million U.S. adults reach for it. But melatonin is a naturally occurring hormone the brain produces in response to darkness to help our bodies know when it’s time to go to sleep and when it’s time to be awake. #### Side Effects of Melatonin Short-term use of melatonin may cause mild side effects, including: - Headaches - Dizziness - Nausea - Drowsiness Less common side effects include: - Short-term feelings of depression - Mild tremor - Mild anxiety - Abdominal cramps - Irritability - Reduced alertness - Confusion or disorientation Source: Mayo Clinic When melatonin hits the bloodstream (typically a few hours before bedtime), it reduces alertness and “facilitates our ability to fall asleep,” explains Dr. David Neubauer, associate professor of psychiatry and behavioral sciences at Johns Hopkins Medicine. It also helps cool off the brain and the body, “which helps you sleep better,” says James K. Wyatt, director of the Section of Sleep Disorders and Sleep-Wake Research at Rush University in Chicago. Because melatonin doesn’t have the same [sedating effect](https://www.aarp.org/health/conditions-treatments/reasons-to-avoid-sleeping-pills/) that many sleep aids provide, taking it in pill form is less helpful on those nights when you can’t seem to fall asleep or stay asleep. ![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![newsletter-naw-tablet](https://cdn.aarp.net/content/dam/experience-fragments/uxdia-folder-structure/en/next-action-widgets/newsletter_naw/Newsletter_NAW/health/_jcr_content/root/responsivegrid/container_copy/articleimage.coreimg.75.1140.jpeg/content/dam/aarp/QA_bucket/widgetimages/newsletter_NAW_tablet.jpg) AARP NEWSLETTERS ![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![Mujer leyendo tableta](https://cdn.aarp.net/content/dam/experience-fragments/uxdia-folder-structure/en/next-action-widgets/newsletter_naw/Newsletter_NAW/health/_jcr_content/root/responsivegrid/container_copy/container/container/articleimage.coreimg.75.1140.png/content/dam/aarp/QA_bucket/widgetimages/newsletter_NAW_desktop.png) Get the Your Health newsletter from AARP Sign up for the latest health news, fitness and nutrition updates and more\! [See All Newsletters](https://www.aarp.org/newsletters/) [Privacy Hub](https://www.aarp.org/privacy/ "privacy hub link") ARTICLE CONTINUES AFTER ADVERTISEMENT 5 Things to Know About Getting Better Sleep Sleep is vital for the overall health of older adults but it can get harder with age. Here are some tips to help your nighttime slumber. Video Player is loading. Play Video Play Mute Current Time 0:00 / Duration 0:00 Loaded: 0% 0:00 Stream Type LIVE Seek to live, currently behind liveLIVE Remaining Time \-0:00 Download Transcript 1x Playback Rate Chapters - Chapters Descriptions - descriptions off, selected Captions - captions settings, opens captions settings dialog - captions off, selected Audio Track Fullscreen This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color Transparency Background Color Transparency Window Color Transparency Font Size Text Edge Style Font Family Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. Close Modal Dialog This is a modal window. This modal can be closed by pressing the Escape key or activating the close button. ![generic-video-poster](https://cdn.aarp.net/content/dam/aarp/video/generic-video-poster.gif) Video: 5 Things to Know About Getting Better Sleep It can work in instances when you want to adjust your biological sleep clock — say, to overcome [jet lag](https://www.aarp.org/travel/travel-tips/lodging/tips-for-better-sleep-while-on-vacation/ "better sleep on vacation") after traveling through several time zones or to shift your schedule entirely so you’re going to bed a few hours earlier. Melatonin supplements can benefit shift workers who need to sleep during the day, when the body’s melatonin levels are naturally low. That’s when supplementing with melatonin is “actually quite effective,” Covassin says. [Work & Finances]() [Indeed Job Board Find job listings that match your experience with help from AARP and Indeed](https://www.aarp.org/membership/benefits/jobs/job-board/) Members only In older adults, it may be able to prolong sleep when taken for an extended period, though more research is needed. A [small study](https://onlinelibrary.wiley.com/doi/full/10.1111/jpi.12801) from researchers at Brigham and Women’s Hospital in Boston found that when adults ages 55 to 78 took 5 milligrams of melatonin for two weeks, they increased their sleep time by at least 15 minutes, compared with those who took a placebo. ### Is melatonin safe? #### 5 tips for getting a better night’s sleep - Be consistent: Go to bed at the same time each night, even on weekends. - Make sure your bedroom is quiet, dark, relaxing and at a comfortable temperature. - Remove electronic devices from the bedroom. - Avoid large meals, caffeine and alcohol before bedtime. - Get some exercise: Being active during the day can help you fall asleep at night. Source: Centers for Disease Control and Prevention Melatonin is generally safe and well-tolerated. But just because it’s available in the U.S. without a prescription and sold alongside multivitamins and probiotics doesn’t mean it’s risk-free. (In many countries it can be purchased only by prescription.) “We think since it’s available over the counter that it’s harmless, but it may not necessarily be true,” Covassin says. Short-term use of melatonin supplements can come with a list of side effects, especially when taken in high doses, including headaches, dizziness, nausea, fatigue and daytime sleepiness. Vivid dreams and nightmares have also been reported. “These are mild, but they can also affect your daytime function; think about if you have to drive or if you have to operate machinery,” Covassin points out. The National Center for Complementary and Integrative Health (NCCIH) at the National Institutes of Health notes that melatonin may remain active in older adults for longer periods, which could lead to daytime drowsiness. More serious, albeit rare, reactions have been linked to melatonin supplements, including changes in heart rate and [blood pressure](https://www.aarp.org/health/conditions-treatments/high-blood-pressure-symptoms-and-causes/), temporary [feelings of depression,](https://www.aarp.org/health/conditions-treatments/depression-facts/) seizures and confusion or disorientation. A [new study](https://newsroom.heart.org/news/long-term-use-of-melatonin-supplements-to-support-sleep-may-have-negative-health-effects), which has not yet been peer reviewed but is being presented at the American Heart Association’s Scientific Sessions 2025, found that long-term melatonin use was associated with a higher risk of heart failure diagnosis and heart failure hospitalization, though experts say more research is needed to better understand the possible link. Melatonin has also been shown to affect glucose tolerance, or the body’s ability to handle sugar. There are drug interactions to consider, too. Melatonin can increase bleeding risks among people taking anticoagulants and antiplatelet drugs; it can worsen blood pressure in those taking blood pressure medications, and it can stimulate immune function and interfere with immunosuppressive therapy, according to Mayo Clinic. ARTICLE CONTINUES AFTER ADVERTISEMENT “So, obviously, this should be taken with caution,” Covassin says. “And that’s my main recommendation. If you are thinking \[about taking melatonin\] or if you are already taking melatonin, talk with your provider to determine whether it’s actually appropriate for you.” It’s important to know that, as with all dietary supplements in the U.S., federal regulations are less strict for melatonin than they are for over-the-counter medicines and prescription drugs. [A 2017 study](https://jcsm.aasm.org/doi/10.5664/jcsm.6462) published in the Journal of Clinical Sleep Medicine found that the contents of the majority of melatonin products didn’t match what was listed on the label — their concentrations ranged, and so did the presence of other ingredients. Adding to the evidence, a [study](https://jamanetwork.com/journals/jama/fullarticle/2804077) published in 2023 in JAMA looked at melatonin quantities in 25 sleep [gummy products](https://www.aarp.org/health/drugs-supplements/melatonin-gummies-may-have-dangerous-level-of-hormone/), often marketed to children, and found that 22 of them contained different amounts of melatonin than what was declared on the label. The actual quantity of melatonin ranged from 74 percent to 347 percent of the labeled amount; only three products had melatonin levels within 10 percent of the declared quantity. The American Academy of Sleep Medicine offers a tip: When comparing supplement labels, look for the “USP Verified” mark, which indicates that the formulation meets the requirements of the U.S. Pharmacopeial Convention. ### What can you do if you have trouble sleeping? Interested in making adjustments to your sleep schedule? Before you reach for a pill, Neubauer recommends trying natural methods. You can do this by getting outside and staying active during the day. “Just getting light makes your circadian rhythm more robust, and the more active you are in the daytime, the better chance you have of sleeping more at nighttime,” he says. Because light suppresses the production of melatonin, keep levels low at night — this means limiting the use of your phone, tablet, computer and TV an hour or two before bed. If you have trouble sleeping more generally, talk with a doctor to figure out the cause, Wyatt says. “It’s rare when sleep goes bad just on its own and it’s not because of other things, like the side effects of a different medication or [stress or anxiety or depression](https://www.aarp.org/health/brain-health/anxiety-and-depression/#anxiety-and-depression//) or a pain disorder that’s insufficiently treated — there are all sorts of things.” A third of U.S. adults report that they usually get less than the recommended amount of sleep (seven or more hours per night for adults), according to the Centers for Disease Control and Prevention. The good news: There are treatments for insomnia, [and a successful one](https://www.aarp.org/health/conditions-treatments/talk-therapy-for-insomnia/), cognitive behavioral therapy, doesn’t come in pill form. “We’re starting to realize treating insomnia is not just about getting a better night’s sleep,” Wyatt says. “It’s to significantly reduce risk for some of these negative health outcomes that could come years to decades later.” #### Melatonin and Children Melatonin use isn’t just increasing among adults — more children are taking it as well. In fact, the number of pediatric melatonin ingestions increased 530 percent from 2012 to 2021, with the largest yearly increase (about 38 percent) occurring from 2019 to 2020, [a recent report](https://www.cdc.gov/mmwr/volumes/71/wr/mm7122a1.htm "melatonin and poisonings") from the Centers for Disease Control and Prevention (CDC) finds. In 2020, the supplement became the most frequently ingested substance among children reported to national poison control centers — some of these cases required hospitalization. The authors of the CDC report point out that melatonin has become widely available in the U.S. — some children’s varieties are even sold in “gummy” form. It’s considered a dietary supplement and is subject to less regulatory oversight than other over-the-counter (OTC) medications. “Increasing use of OTC melatonin in various formulations, lack of robust manufacturing regulations, and varied dosing recommendations can place children at risk for potential adverse events,” the authors write. They call for more research into the causes of increased melatonin ingestions among children and for public health initiatives to raise awareness. “Child-resistant packaging for this supplement should be considered, and health care providers should warn parents about potential toxic consequences of melatonin exposure,” they say. Editor’s note: This article, originally published June 6, 2022, has been updated to reflect new information. [%{postComment}%](https://www.aarp.org/health/drugs-supplements/melatonin-and-sleep/#comments_widget_id) Rachel Nania is an award-winning health editor and writer at AARP.org, who covers a range of topics including diseases and treatments. Unlock Access to AARP Members Edition [Join AARP to Continue](https://appsec.aarp.org/mem/join?campaignID=UBJFMOA23&intcmp=MEM-ONLY-ACCESS) Already a Member? 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Readable Markdown	![](https://cdn.aarp.net/etc/uxdia/images/uxdia-spinner.svg) ![a woman taking melatonin capsules with a glass of water in her bedroom at night](https://cdn.aarp.net/content/dam/aarpe/en/home/health/drugs-supplements/melatonin-and-sleep/_jcr_content/root/container_main/container_body_main/container_body1/container_body_cf/container_image/articlecontentfragment/cfimage.coreimg.50.932.png/content/dam/aarp/health/drugs_supplements/2023/04/1140-womantakingmelatoninpills.png) Filmstax / Getty Images A good night’s sleep is about more than beauty rest. It’s been linked to [better brain](https://www.aarp.org/health/brain-health/), heart, and mental health, as well as a lower risk for certain cancers. Yet research suggests that an increasing number of Americans [are struggling to get those all-important z’s](https://jamanetwork.com/journals/jama/fullarticle/2788539 "americans trouble sleeping"). In a 2022 study, researchers tracked a fivefold increase in melatonin use among U.S. adults in the past few decades. Published in JAMA, the study found that people take higher doses of the over-the-counter supplement than what’s typically recommended — despite scant evidence that melatonin works for your run-of-the-mill shut-eye issues, including insomnia. “We know that melatonin is often used as a sleep aid, but it’s actually misused as a sleep aid because it’s not a sleep aid,” says Naima Covassin, a coauthor of the study and a sleep disorder expert at Mayo Clinic. Popping a melatonin pill or gummy before bedtime may help you fall asleep a few minutes faster, Covassin says, but it won’t make much of a difference in the number of times you wake up at night or how many total hours you get. “There’s actually very little improvement in all of these parameters,” she says. ### When does melatonin work? To understand when melatonin can be beneficial, it’s important to know more about its role in the sleep-wake cycle. Many consumers are familiar with the bottled version of melatonin — around 6 million U.S. adults reach for it. But melatonin is a naturally occurring hormone the brain produces in response to darkness to help our bodies know when it’s time to go to sleep and when it’s time to be awake. #### Side Effects of Melatonin Short-term use of melatonin may cause mild side effects, including: - Headaches - Dizziness - Nausea - Drowsiness Less common side effects include: - Short-term feelings of depression - Mild tremor - Mild anxiety - Abdominal cramps - Irritability - Reduced alertness - Confusion or disorientation Source: Mayo Clinic When melatonin hits the bloodstream (typically a few hours before bedtime), it reduces alertness and “facilitates our ability to fall asleep,” explains Dr. David Neubauer, associate professor of psychiatry and behavioral sciences at Johns Hopkins Medicine. It also helps cool off the brain and the body, “which helps you sleep better,” says James K. Wyatt, director of the Section of Sleep Disorders and Sleep-Wake Research at Rush University in Chicago. Because melatonin doesn’t have the same [sedating effect](https://www.aarp.org/health/conditions-treatments/reasons-to-avoid-sleeping-pills/) that many sleep aids provide, taking it in pill form is less helpful on those nights when you can’t seem to fall asleep or stay asleep. Video: 5 Things to Know About Getting Better Sleep It can work in instances when you want to adjust your biological sleep clock — say, to overcome [jet lag](https://www.aarp.org/travel/travel-tips/lodging/tips-for-better-sleep-while-on-vacation/ "better sleep on vacation") after traveling through several time zones or to shift your schedule entirely so you’re going to bed a few hours earlier. Melatonin supplements can benefit shift workers who need to sleep during the day, when the body’s melatonin levels are naturally low. That’s when supplementing with melatonin is “actually quite effective,” Covassin says. In older adults, it may be able to prolong sleep when taken for an extended period, though more research is needed. A [small study](https://onlinelibrary.wiley.com/doi/full/10.1111/jpi.12801) from researchers at Brigham and Women’s Hospital in Boston found that when adults ages 55 to 78 took 5 milligrams of melatonin for two weeks, they increased their sleep time by at least 15 minutes, compared with those who took a placebo. ### Is melatonin safe? #### 5 tips for getting a better night’s sleep - Be consistent: Go to bed at the same time each night, even on weekends. - Make sure your bedroom is quiet, dark, relaxing and at a comfortable temperature. - Remove electronic devices from the bedroom. - Avoid large meals, caffeine and alcohol before bedtime. - Get some exercise: Being active during the day can help you fall asleep at night. Source: Centers for Disease Control and Prevention Melatonin is generally safe and well-tolerated. But just because it’s available in the U.S. without a prescription and sold alongside multivitamins and probiotics doesn’t mean it’s risk-free. (In many countries it can be purchased only by prescription.) “We think since it’s available over the counter that it’s harmless, but it may not necessarily be true,” Covassin says. Short-term use of melatonin supplements can come with a list of side effects, especially when taken in high doses, including headaches, dizziness, nausea, fatigue and daytime sleepiness. Vivid dreams and nightmares have also been reported. “These are mild, but they can also affect your daytime function; think about if you have to drive or if you have to operate machinery,” Covassin points out. The National Center for Complementary and Integrative Health (NCCIH) at the National Institutes of Health notes that melatonin may remain active in older adults for longer periods, which could lead to daytime drowsiness. More serious, albeit rare, reactions have been linked to melatonin supplements, including changes in heart rate and [blood pressure](https://www.aarp.org/health/conditions-treatments/high-blood-pressure-symptoms-and-causes/), temporary [feelings of depression,](https://www.aarp.org/health/conditions-treatments/depression-facts/) seizures and confusion or disorientation. A [new study](https://newsroom.heart.org/news/long-term-use-of-melatonin-supplements-to-support-sleep-may-have-negative-health-effects), which has not yet been peer reviewed but is being presented at the American Heart Association’s Scientific Sessions 2025, found that long-term melatonin use was associated with a higher risk of heart failure diagnosis and heart failure hospitalization, though experts say more research is needed to better understand the possible link. Melatonin has also been shown to affect glucose tolerance, or the body’s ability to handle sugar. There are drug interactions to consider, too. Melatonin can increase bleeding risks among people taking anticoagulants and antiplatelet drugs; it can worsen blood pressure in those taking blood pressure medications, and it can stimulate immune function and interfere with immunosuppressive therapy, according to Mayo Clinic. “So, obviously, this should be taken with caution,” Covassin says. “And that’s my main recommendation. If you are thinking \[about taking melatonin\] or if you are already taking melatonin, talk with your provider to determine whether it’s actually appropriate for you.” It’s important to know that, as with all dietary supplements in the U.S., federal regulations are less strict for melatonin than they are for over-the-counter medicines and prescription drugs. [A 2017 study](https://jcsm.aasm.org/doi/10.5664/jcsm.6462) published in the Journal of Clinical Sleep Medicine found that the contents of the majority of melatonin products didn’t match what was listed on the label — their concentrations ranged, and so did the presence of other ingredients. Adding to the evidence, a [study](https://jamanetwork.com/journals/jama/fullarticle/2804077) published in 2023 in JAMA looked at melatonin quantities in 25 sleep [gummy products](https://www.aarp.org/health/drugs-supplements/melatonin-gummies-may-have-dangerous-level-of-hormone/), often marketed to children, and found that 22 of them contained different amounts of melatonin than what was declared on the label. The actual quantity of melatonin ranged from 74 percent to 347 percent of the labeled amount; only three products had melatonin levels within 10 percent of the declared quantity. The American Academy of Sleep Medicine offers a tip: When comparing supplement labels, look for the “USP Verified” mark, which indicates that the formulation meets the requirements of the U.S. Pharmacopeial Convention. ### What can you do if you have trouble sleeping? Interested in making adjustments to your sleep schedule? Before you reach for a pill, Neubauer recommends trying natural methods. You can do this by getting outside and staying active during the day. “Just getting light makes your circadian rhythm more robust, and the more active you are in the daytime, the better chance you have of sleeping more at nighttime,” he says. Because light suppresses the production of melatonin, keep levels low at night — this means limiting the use of your phone, tablet, computer and TV an hour or two before bed. If you have trouble sleeping more generally, talk with a doctor to figure out the cause, Wyatt says. “It’s rare when sleep goes bad just on its own and it’s not because of other things, like the side effects of a different medication or [stress or anxiety or depression](https://www.aarp.org/health/brain-health/anxiety-and-depression/#anxiety-and-depression//) or a pain disorder that’s insufficiently treated — there are all sorts of things.” A third of U.S. adults report that they usually get less than the recommended amount of sleep (seven or more hours per night for adults), according to the Centers for Disease Control and Prevention. The good news: There are treatments for insomnia, [and a successful one](https://www.aarp.org/health/conditions-treatments/talk-therapy-for-insomnia/), cognitive behavioral therapy, doesn’t come in pill form. “We’re starting to realize treating insomnia is not just about getting a better night’s sleep,” Wyatt says. “It’s to significantly reduce risk for some of these negative health outcomes that could come years to decades later.” #### Melatonin and Children Melatonin use isn’t just increasing among adults — more children are taking it as well. In fact, the number of pediatric melatonin ingestions increased 530 percent from 2012 to 2021, with the largest yearly increase (about 38 percent) occurring from 2019 to 2020, [a recent report](https://www.cdc.gov/mmwr/volumes/71/wr/mm7122a1.htm "melatonin and poisonings") from the Centers for Disease Control and Prevention (CDC) finds. In 2020, the supplement became the most frequently ingested substance among children reported to national poison control centers — some of these cases required hospitalization. The authors of the CDC report point out that melatonin has become widely available in the U.S. — some children’s varieties are even sold in “gummy” form. It’s considered a dietary supplement and is subject to less regulatory oversight than other over-the-counter (OTC) medications. “Increasing use of OTC melatonin in various formulations, lack of robust manufacturing regulations, and varied dosing recommendations can place children at risk for potential adverse events,” the authors write. They call for more research into the causes of increased melatonin ingestions among children and for public health initiatives to raise awareness. “Child-resistant packaging for this supplement should be considered, and health care providers should warn parents about potential toxic consequences of melatonin exposure,” they say. Editor’s note: This article, originally published June 6, 2022, has been updated to reflect new information. Rachel Nania is an award-winning health editor and writer at AARP.org, who covers a range of topics including diseases and treatments.
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