🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 98 (from laksa080)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa098.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.healthline.com/nutrition/melatonin-and-sleep\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/nutrition/melatonin-and-sleep\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep","crawl_time":1769200387,"first_indexed_time":1507130025,"http_code":200,"src_unparsed":"com,healthline!www,\/nutrition\/melatonin-and-sleep s443","src_root_hash":"11478817528691466898","history_drop_reason":null,"meta_title":"Melatonin for Sleep: Uses, Dosage, Side Effects, and More","meta_descriptions":["Learn about the effectiveness of melatonin for sleep. Discover whether supplements are safe, melatonin's role in pregnancy and for kids, and more."],"attrs_boilerpipe_text":"There is strong evidence that melatonin has benefits for sleep. It may increase the duration and quality of your sleep and help with insomnia. Dosage determines how it will affect your sleep.\nMelatonin is a hormone that your body\nmakes naturally\n. It’s often called the sleep hormone, as high levels can help you fall asleep.\nHowever, melatonin itself won’t put you to sleep. It\nlets your body know\nthat it’s time for bed so that you can fall asleep more easily.\nKeep reading to learn more about its benefits, as well as potential side effects and risks for certain populations.\nIt lets you know when it’s time to sleep, wake up, and more.\nMelatonin also\nhelps\nregulate:\nblood pressure\nblood glucose\nbody weight\nhormone levels\nbody temperature\nBecause melatonin helps your body prepare for sleep, people who don’t make enough of it at night can have trouble falling asleep.\nMany factors\nmay cause\nlow melatonin levels at night, such as:\nalcohol consumption\nsmoking\ncaffeine consumption\nshift work\naging\ncertain medications\nblue light\nexposure\nTaking a melatonin supplement may help counter low levels and normalize your internal clock.\nIt is important to speak with a doctor first to determine if taking melatonin is the best option for you.\nA\n2019 review\nof 11 studies demonstrated that taking melatonin before bed decreased sleep latency by almost 3 minutes and increased total sleep time by about 30 minutes, compared with a placebo.\nA\n2021 review\nof 23 studies involving people with disease-related sleep disorders found that melatonin significantly reduced sleep disturbances and sleep latency while increasing sleep duration and quality.\nAdditionally, melatonin may\ncounteract jet lag\nby\nsyncing your internal clock\nwith the time change. Shift workers\nmay\nexperience jet lag symptoms because they work during hours that are normally used for sleep.\nestablishing a consistent sleep schedule\nlimiting alcohol and caffeine consumption\nrefraining from using electronic devices before bed\nIn addition to improving sleep, melatonin may help manage other health conditions.\nEye health:\nA\n2019 study\nfound that melatonin supplements may reduce age-related macular degeneration by neutralizing free radicals and decreasing inflammation due to its antioxidant effects in the body.\nAcid reflux and GERD:\nMelatonin\nmay help\nalleviate acid reflux and gastroesophageal reflux (GERD) by protecting the lining of your esophagus against irritants such as acid, alcohol, and nonsteroidal anti-inflammatory drugs.\nTinnitus:\nResearchers\nsuggest that taking melatonin may reduce significant tinnitus symptoms.\nMigraine attacks:\nMelatonin may\noffer relief\ndue to its ability to inhibit pain sensations.\nBrain health:\nStudies\nsuggest that melatonin improves sleep quality and morning alertness in individuals with Alzheimer’s disease. However, more research is needed to understand melatonin’s effect on the brain.\nIf you’re considering trying melatonin for insomnia, start with a low dose supplement.\nFor instance, start with 0.5 to 1 milligrams (mg) 30 minutes before going to bed. If that doesn’t seem to help you fall asleep, try increasing your dose to 3 to 5 mg.\nTaking melatonin in excess of 5 mg is unlikely to help you fall asleep faster. The goal is to find the lowest dose that helps you sleep.\nIt’s best to follow the supplement instructions. Talk with your doctor before adding over-the-counter melatonin to your routine.\nResearch\nsuggests that melatonin supplements are safe, nontoxic, and not addictive for either children or adults.\nStudies\nhave found no significant adverse events associated with daily melatonin intake in dosages of 2 to 10 mg for up to 3.5 years. No evidence suggests that taking melatonin affects your body’s natural ability to make its own.\ndaytime sleepiness\nfatigue\ndizziness\nheadaches\nnausea\na cold feeling\nMelatonin may interact with a variety of medications by either altering their effectiveness or increasing the risk of side effects.\nMedications that melatonin may interact with include:\nsleep aids or sedatives\nblood thinners\nanticonvulsants\nblood pressure medications\nantidepressants\noral contraceptives\ndiabetes medications\nimmunosuppressants\nIf you take any of the above medications, talk with your doctor before starting melatonin.\nMelatonin may also interact with alcohol. Some\nresearch from 2024\nsuggests that moderate to heavy alcohol use reduces melatonin levels and disrupts sleep quality, but results are mixed.\nDuring pregnancy\n, melatonin\ntransfers\nto your developing baby. Melatonin contributes to the development of circadian rhythms and both the nervous and endocrine systems.\nMelatonin may also\nprotect\nthe fetal nervous system by safeguarding the baby’s developing nervous system from\noxidative stress\n.\nHowever, few studies have examined melatonin supplementation during pregnancy, so taking melatonin supplements during pregnancy is\nnot recommended\n.\nAdditionally, no data exists on the safety of melatonin supplementation during breastfeeding. For this reason, using melatonin supplements while nursing is\nalso not recommended\n.\nA\n2019 review\non melatonin use in children and adolescents found that children receiving melatonin as a short-term treatment fell asleep faster and slept longer than children receiving a placebo.\nA\n2018 study\nfollowed 69 people who had been using melatonin since childhood, for about 11 years. It found that sleep quality wasn’t notably different from those who hadn’t used melatonin.\nTolerance, dosage, and precautions\nWhile\nsome research\nsuggests that long-term melatonin use may delay puberty — as a natural decline in evening melatonin levels is associated with the onset of puberty — more research is needed.\nBecause researchers don’t yet understand the long-term effects of melatonin use in children, it may be best to help your kids\nimplement good sleep practices\nfirst before trying melatonin.\nTalk to your child’s pediatrician before starting them on melatonin. They will be able to take your child’s individual needs into account and inform you about appropriate dosage if melatonin is an appropriate option for your child.\nMelatonin is a supplement that may help you fall asleep, especially if you have\ninsomnia\nor jet lag. It may also offer other health benefits.\nIf you’re considering melatonin, talk with a doctor or pharmacist first to find out whether it’s right for you and whether it might interact with any medications you’re taking.\nThen, you can start with a low dose of 0.5 to 1 mg 30 minutes before bed. If that doesn’t help, try increasing your dose to 3 to 5 mg.\nMelatonin is generally well tolerated, although\nmild side effects\nare possible.","attrs_markdown":"- Health Conditions\n  ### Health Conditions\n  [All](https:\/\/www.healthline.com\/directory\/topics)\n  \n  - [Breast Cancer](https:\/\/www.healthline.com\/breast-cancer)\n  - [Cancer Care](https:\/\/www.healthline.com\/cancer-care)\n  - [Caregiving for Alzheimer's Disease](https:\/\/www.healthline.com\/alzheimers-disease)\n  - [Chronic Kidney Disease](https:\/\/www.healthline.com\/ckd)\n  - [Chronic Obstructive Pulmonary Disease (COPD)](https:\/\/www.healthline.com\/copd)\n  - [Digestive Health](https:\/\/www.healthline.com\/digestive-health)\n  - [Eye Health](https:\/\/www.healthline.com\/eye-health)\n  - [Heart Health](https:\/\/www.healthline.com\/heart-health)\n  - [Menopause](https:\/\/www.healthline.com\/menopause)\n  - [Mental Health](https:\/\/www.healthline.com\/mental-health)\n  - [Migraine](https:\/\/www.healthline.com\/migraine)\n  - 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[Through an Artist's Eye](https:\/\/www.healthline.com\/health\/breast-cancer\/metastatic-breast-cancer-artist-eye)\n  - [Future of Health](https:\/\/www.healthline.com\/health\/video\/future-of-health)\n- Connect\n  ### Find Your Bezzy Community\n  Bezzy communities provide meaningful connections with others living with chronic conditions. Join Bezzy on the web or mobile app.\n  \n  [All](https:\/\/www.bezzy.com\/?utm_source=healthline&utm_medium=nav-bar-connections)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Breast-Cancer.png) Breast Cancer](https:\/\/www.bezzybc.com\/lp\/2\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Multiple-Sclerosis.png) Multiple Sclerosis](https:\/\/www.bezzyms.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/11\/Bezzy-DEP-Icon-Circle.png) Depression](https:\/\/www.bezzydepression.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/01\/Bezzy-MIG-Icon-Circle.png) Migraine](https:\/\/www.bezzymigraine.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/Bezzy-T2D-Icon-Circle.png) Type 2 Diabetes](https:\/\/www.bezzyt2d.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/04\/Bezzy-PsO.png) Psoriasis](https:\/\/www.bezzypsoriasis.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  \n  ### Follow us on social media\n  Can't get enough? Connect with us for all things health.\n\nSubscribe\n\n[Nutrition](https:\/\/www.healthline.com\/nutrition)\n\n- Meal Kits\n  - [Overview](https:\/\/www.healthline.com\/nutrition\/meal-kits)\n  - [Diets](https:\/\/www.healthline.com\/nutrition\/meal-kits\/diets)\n  - [Meal Kits](https:\/\/www.healthline.com\/nutrition\/meal-kits\/meal-kit-reviews)\n  - [Prepared Meals](https:\/\/www.healthline.com\/nutrition\/meal-kits\/prepared-meal-reviews)\n  - [Comparisons](https:\/\/www.healthline.com\/nutrition\/meal-kits\/comparisons)\n  - [Grocery Delivery](https:\/\/www.healthline.com\/nutrition\/meal-kits\/grocery-delivery)\n- [Special Diets](https:\/\/www.healthline.com\/nutrition\/diets)\n- [Healthy Eating](https:\/\/www.healthline.com\/nutrition\/food-and-nutrients)\n- [Food Freedom](https:\/\/www.healthline.com\/nutrition\/food-freedom)\n- [Conditions](https:\/\/www.healthline.com\/nutrition\/nutrition-for-conditions)\n- [Feel Good Food](https:\/\/www.healthline.com\/nutrition\/feel-good-food)\n- [Products](https:\/\/www.healthline.com\/reviews\/nutrition-products)\n- [Vitamins & Supplements](https:\/\/www.healthline.com\/nutrition\/vitamins-and-supplements)\n- [Sustainability](https:\/\/www.healthline.com\/program\/the-sustainable-table)\n- [Weight Management](https:\/\/www.healthline.com\/nutrition\/weight-management)\n\n[Nutrition](https:\/\/www.healthline.com\/nutrition)\n\nEvidence Based\n\n# What Does Melatonin Do, and How Does It Work?\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Angelica-Balingit-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Angelica Balingit, MD]() — Written by [Gavin Van De Walle, MS, RD]() and Ryan Raman, MS, RD and [Jill Seladi-Schulman, Ph.D.]() —  [Updated on January 2, 2025]()\n\n- [How it works](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep#how-it-works)\n- [Effect on sleep](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep#effect-on-sleep)\n- [Other benefits](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep#other-benefits)\n- [Dosage](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep#dosage)\n- [Side effects](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep#side-effects)\n- [Interactions](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep#interactions)\n- [During pregnancy](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep#during-pregnancy)\n- [For kids](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep#for-kids)\n- [Takeaway](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep#takeaway)\n\nThere is strong evidence that melatonin has benefits for sleep. It may increase the duration and quality of your sleep and help with insomnia. Dosage determines how it will affect your sleep.\n\nMelatonin is a hormone that your body [makes naturally](https:\/\/academic.oup.com\/edrv\/article\/39\/6\/990\/5094958). It’s often called the sleep hormone, as high levels can help you fall asleep.\n\nHowever, melatonin itself won’t put you to sleep. It [lets your body know](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6646716\/) that it’s time for bed so that you can fall asleep more easily.\n\nKeep reading to learn more about its benefits, as well as potential side effects and risks for certain populations.\n\n## [How does melatonin work?]()\nMelatonin [works](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6057895\/) with your body’s [circadian rhythm](https:\/\/www.healthline.com\/health\/healthy-sleep\/circadian-rhythm).\n\nIt lets you know when it’s time to sleep, wake up, and more.\n\nMelatonin also [helps](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534823\/) regulate:\n\n- blood pressure\n- blood glucose\n- body weight\n- hormone levels\n- [body temperature](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6767594\/)\n\nBecause melatonin helps your body prepare for sleep, people who don’t make enough of it at night can have trouble falling asleep.\n\nMany factors [may cause](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK550972\/table\/neuroendo_pinealmel.T.factors_influencin\/) low melatonin levels at night, such as:\n\n- alcohol consumption\n- smoking\n- caffeine consumption\n- shift work\n- aging\n- certain medications\n- [blue light](https:\/\/www.healthline.com\/nutrition\/block-blue-light-to-sleep-better) exposure\n\nTaking a melatonin supplement may help counter low levels and normalize your internal clock.\n\nIt is important to speak with a doctor first to determine if taking melatonin is the best option for you.\n\n## [Taking melatonin for sleep may help]()\nA [2019 review](https:\/\/pubmed.ncbi.nlm.nih.gov\/29908879\/) of 11 studies demonstrated that taking melatonin before bed decreased sleep latency by almost 3 minutes and increased total sleep time by about 30 minutes, compared with a placebo.\n\nA [2021 review](https:\/\/pubmed.ncbi.nlm.nih.gov\/33417003\/) of 23 studies involving people with disease-related sleep disorders found that melatonin significantly reduced sleep disturbances and sleep latency while increasing sleep duration and quality.\n\nAdditionally, melatonin may [counteract jet lag](https:\/\/www.healthline.com\/health\/melatonin-for-jet-lag) by [syncing your internal clock](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6182450\/) with the time change. Shift workers [may](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1389945720304214?via%3Dihub) experience jet lag symptoms because they work during hours that are normally used for sleep.\n\nBefore using melatonin, though, try [implementing healthy sleep habits](https:\/\/www.healthline.com\/nutrition\/17-tips-to-sleep-better), such as:\n\n- establishing a consistent sleep schedule\n- limiting alcohol and caffeine consumption\n- refraining from using electronic devices before bed\n\n## [Additional melatonin health benefits]()\nIn addition to improving sleep, melatonin may help manage other health conditions.\n\n- **Eye health:** A\n  [2019 study](https:\/\/pubmed.ncbi.nlm.nih.gov\/31724508\/)\n  found that melatonin supplements may reduce age-related macular degeneration by neutralizing free radicals and decreasing inflammation due to its antioxidant effects in the body.\n- **Acid reflux and GERD:** Melatonin\n  [may help](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6073539\/)\n  alleviate acid reflux and gastroesophageal reflux (GERD) by protecting the lining of your esophagus against irritants such as acid, alcohol, and nonsteroidal anti-inflammatory drugs.\n- **Tinnitus:** [Researchers](https:\/\/www.researchgate.net\/profile\/Giuseppe-Lippi\/publication\/380066686_Effect_of_melatonin_supplementation_on_tinnitus_Systematic_literature_review_and_meta-analysis\/links\/66292a03352430415340913e\/Effect-of-melatonin-supplementation-on-tinnitus-Systematic-literature-review-and-meta-analysis.pdf) suggest that taking melatonin may reduce significant tinnitus symptoms.\n- **Migraine attacks:** Melatonin may\n  [offer relief](https:\/\/pubmed.ncbi.nlm.nih.gov\/32352572\/)\n  due to its ability to inhibit pain sensations.\n- **Brain health:**\n  [Studies](https:\/\/pubmed.ncbi.nlm.nih.gov\/39128995\/)\n  suggest that melatonin improves sleep quality and morning alertness in individuals with Alzheimer’s disease. However, more research is needed to understand melatonin’s effect on the brain.\n\n## [How to take melatonin]()\nIf you’re considering trying melatonin for insomnia, start with a low dose supplement.\n\nFor instance, start with 0.5 to 1 milligrams (mg) 30 minutes before going to bed. If that doesn’t seem to help you fall asleep, try increasing your dose to 3 to 5 mg.\n\nTaking melatonin in excess of 5 mg is unlikely to help you fall asleep faster. The goal is to find the lowest dose that helps you sleep.\n\nIt’s best to follow the supplement instructions. Talk with your doctor before adding over-the-counter melatonin to your routine.\n\n## [Melatonin side effects]()\n[Research](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534823\/) suggests that melatonin supplements are safe, nontoxic, and not addictive for either children or adults.\n\n[Studies](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0965229918309373?via%3Dihub) have found no significant adverse events associated with daily melatonin intake in dosages of 2 to 10 mg for up to 3.5 years. No evidence suggests that taking melatonin affects your body’s natural ability to make its own.\n\nHowever, several [short-lived side effects](https:\/\/www.healthline.com\/nutrition\/melatonin-side-effects) of melatonin supplements have been reported, [including](https:\/\/pubmed.ncbi.nlm.nih.gov\/31722088\/):\n\n- daytime sleepiness\n- [fatigue](https:\/\/www.healthline.com\/nutrition\/10-reasons-you-are-tired)\n- dizziness\n- headaches\n- nausea\n- a cold feeling\n\n## [Melatonin interactions]()\nMelatonin may interact with a variety of medications by either altering their effectiveness or increasing the risk of side effects.\n\nMedications that melatonin may interact with include:\n\n- [sleep aids or sedatives](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534823\/)\n- blood thinners\n- anticonvulsants\n- [blood pressure medications](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7140344\/)\n- [antidepressants](https:\/\/www.nhs.uk\/medicines\/melatonin\/taking-melatonin-with-other-medicines-and-herbal-supplements\/)\n- oral contraceptives\n- diabetes medications\n- immunosuppressants\n\nIf you take any of the above medications, talk with your doctor before starting melatonin.\n\nMelatonin may also interact with alcohol. Some [research from 2024](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0278584619303975?via%3Dihub) suggests that moderate to heavy alcohol use reduces melatonin levels and disrupts sleep quality, but results are mixed.\n\n## [Melatonin and pregnancy]()\n[During pregnancy](https:\/\/www.healthline.com\/health\/pregnancy\/melatonin-pregnancy), melatonin [transfers](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0890623824000017?via%3Dihub) to your developing baby. Melatonin contributes to the development of circadian rhythms and both the nervous and endocrine systems.\n\nMelatonin may also [protect](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0890623824000017?via%3Dihub) the fetal nervous system by safeguarding the baby’s developing nervous system from [oxidative stress](https:\/\/www.healthline.com\/health\/oxidative-stress).\n\nHowever, few studies have examined melatonin supplementation during pregnancy, so taking melatonin supplements during pregnancy is [not recommended](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534823\/).\n\nAdditionally, no data exists on the safety of melatonin supplementation during breastfeeding. For this reason, using melatonin supplements while nursing is [also not recommended](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK501863\/).\n\n## [Melatonin and children]()\nThe effectiveness of [melatonin in children and adolescents](https:\/\/www.healthline.com\/nutrition\/melatonin-for-kids) is still being investigated.\n\nA [2019 review](https:\/\/pubmed.ncbi.nlm.nih.gov\/31982807\/) on melatonin use in children and adolescents found that children receiving melatonin as a short-term treatment fell asleep faster and slept longer than children receiving a placebo.\n\nA [2018 study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5872230\/) followed 69 people who had been using melatonin since childhood, for about 11 years. It found that sleep quality wasn’t notably different from those who hadn’t used melatonin.\n\n### Tolerance, dosage, and precautions\nWhile [some research](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6362935\/) suggests that long-term melatonin use may delay puberty — as a natural decline in evening melatonin levels is associated with the onset of puberty — more research is needed.\n\nBecause researchers don’t yet understand the long-term effects of melatonin use in children, it may be best to help your kids [implement good sleep practices](https:\/\/www.healthline.com\/health\/tips-get-your-kids-sleep) first before trying melatonin.\n\nTalk to your child’s pediatrician before starting them on melatonin. They will be able to take your child’s individual needs into account and inform you about appropriate dosage if melatonin is an appropriate option for your child.\n\n## [The takeaway]()\nMelatonin is a supplement that may help you fall asleep, especially if you have [insomnia](https:\/\/www.healthline.com\/health\/insomnia) or jet lag. It may also offer other health benefits.\n\nIf you’re considering melatonin, talk with a doctor or pharmacist first to find out whether it’s right for you and whether it might interact with any medications you’re taking.\n\nThen, you can start with a low dose of 0.5 to 1 mg 30 minutes before bed. If that doesn’t help, try increasing your dose to 3 to 5 mg.\n\nMelatonin is generally well tolerated, although [mild side effects](https:\/\/www.healthline.com\/nutrition\/melatonin-side-effects) are possible.\n## [Food fix: Foods for better sleep]()\n\n### How we reviewed this article:\nSources\n\nHistory\n\nHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https:\/\/www.healthline.com\/about\/process).\n\n- Besag FM, et al. (2019). Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: A systematic review. \/  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/31722088>\n- Boafo A, et al. (2019). Could long-term administration of melatonin to prepubertal children affect timing of puberty? A clinician’s perspective.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6362935\/>\n- Fatemah G, et al. (2021). Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/33417003\/>\n- Foley HM, et al. (2019). Adverse events associated with oral administration of melatonin: A critical systematic review of clinical evidence.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/30670284\/>\n- Li T, et al. (2019). Exogenous melatonin as a treatment for secondary sleep disorders: A systematic review and meta-analysis.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/29908879\/>\n- Liampas I, et al. (2020). Endogenous melatonin levels and therapeutic use of exogenous melatonin in migraine: Systematic review and meta-analysis.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/32352572\/>\n- Lok R, et al. (2019). Daytime melatonin and light independently affect human alertness and body temperature.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6767594\/>\n- Majka J, et al. (2018). Melatonin in prevention of the sequence from reflux esophagitis to barrett’s esophagus and esophageal adenocarcinoma: Experimental and clinical perspectives.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6073539\/>\n- Melatonin. (2024).  \n  <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK501863\/>\n- Meyrel M, et al. (2020). Alterations in circadian rhythms following alcohol use: A systematic review.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/31809833\/>\n- Nocini R, et al. (2024). Effect of melatonin supplementation on tinnitus: Systematic literature review and meta-analysis.  \n  <https:\/\/www.researchgate.net\/profile\/Giuseppe-Lippi\/publication\/380066686_Effect_of_melatonin_supplementation_on_tinnitus_Systematic_literature_review_and_meta-analysis\/links\/66292a03352430415340913e\/Effect-of-melatonin-supplementation-on-tinnitus-Systematic-literature-review-and-meta-analysis.pdf>\n- Reiter RJ, et al. (2024). Melatonin-mediated actions and circadian functions that improve implantation, fetal health and pregnancy outcome.  \n  [https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0890623824000017?via%3Dihub](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0890623824000017?via%3Dihub)\n- Savage RA, et al. (2024). Melatonin.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534823\/>\n- Scuderi L, et al. (2019). Melatonin: Implications for ocular disease and therapeutic potential.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/31724508\/>\n- Wei S, et al. (2019). Efficacy and safety of melatonin for sleep onset insomnia in children and adolescents: a meta-analysis of randomized controlled trials.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/31982807\/>\n- Wei T, et al. (2020). Association between night-shift work and level of melatonin: systematic review and meta-analysis.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/33022488\/>\n- Zhang Z, et al. (2024). Melatonin: A potential nighttime guardian against Alzheimer's.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/39128995\/>\n- Zisapel N, et al. (2018). New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6057895\/>\n- Zwart TC, et al. (2018). Long-term melatonin therapy for adolescents and young adults with chronic sleep onset insomnia and late melatonin onset: Evaluation of sleep quality, chronotype, and lifestyle factors compared to age-related randomly selected population cohorts.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5872230\/>\n- Arendt J. (2018). Approaches to the pharmacological management of jet lag.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6182450\/>\n- Arendt J. (2019). Melatonin: Countering chaotic time cues.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6646716\/>\n- Arejndt J, et al. (2022). Factors influencing human melatonin secretion and production.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK550972\/table\/neuroendo_pinealmel.T.factors_influencin\/>\n\nShare this article\n\n### Evidence Based\nThis article is based on scientific evidence, written by [experts](https:\/\/www.healthline.com\/nutrition-team) and fact checked by experts.\n\nOur team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.\n\nThis article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.\n\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Angelica-Balingit-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Angelica Balingit, MD]() — Written by [Gavin Van De Walle, MS, RD]() and Ryan Raman, MS, RD and [Jill Seladi-Schulman, Ph.D.]() —  [Updated on January 2, 2025]()\n\n## related stories\n- [Is Melatonin Safe for Kids? A Look at the Evidence](https:\/\/www.healthline.com\/nutrition\/melatonin-for-kids?utm_source=ReadNext)\n- [Can You Take Melatonin and Birth Control at the Same Time?](https:\/\/www.healthline.com\/health\/birth-control\/melatonin-and-birth-control?utm_source=ReadNext)\n- [Ritual's New Magnesium Grew On Me — Here's Why](https:\/\/www.healthline.com\/health\/ritual-magnesium-i-tried-it?utm_source=ReadNext)\n- [While You’re Asleep, Your Immune System Is Hard at Work](https:\/\/www.healthline.com\/health\/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext)\n- [Can Nyquil Make You Sleepy?](https:\/\/www.healthline.com\/health\/does-nyquil-make-you-sleepy?utm_source=ReadNext)\n\n### Read this next\n- [Is Melatonin Safe for Kids? A Look at the Evidence](https:\/\/www.healthline.com\/nutrition\/melatonin-for-kids?utm_source=ReadNext)\n  \n  Written by Ryan Raman, MS, RD\n  \n  [An estimated 75% of school-aged children don't get enough sleep, making parents wonder if the sleep hormone melatonin can help. This article explains…](https:\/\/www.healthline.com\/nutrition\/melatonin-for-kids?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/nutrition\/melatonin-for-kids?utm_source=ReadNext)\n- [Can You Take Melatonin and Birth Control at the Same Time?](https:\/\/www.healthline.com\/health\/birth-control\/melatonin-and-birth-control?utm_source=ReadNext)\n  \n  Medically reviewed by [Nicole Galan, RN](https:\/\/www.healthline.com\/medical-team)\n  \n  [If you're having trouble sleeping, over-the-counter options may be able to help. But if you're taking birth control pills, you should tread carefully.](https:\/\/www.healthline.com\/health\/birth-control\/melatonin-and-birth-control?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/birth-control\/melatonin-and-birth-control?utm_source=ReadNext)\n- [Ritual's New Magnesium Grew On Me — Here's Why](https:\/\/www.healthline.com\/health\/ritual-magnesium-i-tried-it?utm_source=ReadNext)\n  \n  [We've medically vetted Ritual Magnesium+ and tried it ourselves. Read our review.](https:\/\/www.healthline.com\/health\/ritual-magnesium-i-tried-it?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/ritual-magnesium-i-tried-it?utm_source=ReadNext)\n- [While You’re Asleep, Your Immune System Is Hard at Work](https:\/\/www.healthline.com\/health\/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext)\n  \n  Medically reviewed by [Meredith Goodwin, MD, FAAFP](https:\/\/www.healthline.com\/medical-team)\n  \n  [An interactive experience showing how your immune system works while you’re sleeping at night to help repair and maintain your body.](https:\/\/www.healthline.com\/health\/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext)\n- [Can Nyquil Make You Sleepy?](https:\/\/www.healthline.com\/health\/does-nyquil-make-you-sleepy?utm_source=ReadNext)\n  \n  Medically reviewed by [Alexandra Perez, PharmD, MBA, BCGP](https:\/\/www.healthline.com\/medical-team)\n  \n  [Nyquil contains several active ingredients. Doxylamine is the main ingredient that causes sleepiness. But Nyquil has other ingredients like…](https:\/\/www.healthline.com\/health\/does-nyquil-make-you-sleepy?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/does-nyquil-make-you-sleepy?utm_source=ReadNext)\n- [Melatonin: How it Helps You Sleep](https:\/\/www.healthline.com\/health\/video\/melatonin-and-sleep?utm_source=ReadNext)\n  \n  Medically reviewed by [the Healthline Medical Network](https:\/\/www.healthline.com\/medical-team)\n  \n  [Melatonin is a natural hormone that helps you fall asleep by regulating your body's sleep cycle. It's generally safe and doesn't cause dependence, but…](https:\/\/www.healthline.com\/health\/video\/melatonin-and-sleep?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/video\/melatonin-and-sleep?utm_source=ReadNext)\n- [These Types of Light Could Help You Sleep Better](https:\/\/www.healthline.com\/health\/best-color-light-for-sleep?utm_source=ReadNext)\n  \n  [It’s well-documented that blue light can have a negative effect on your melatonin levels. But does any light help you get to sleep faster?](https:\/\/www.healthline.com\/health\/best-color-light-for-sleep?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/best-color-light-for-sleep?utm_source=ReadNext)\n- [Is It Safe to Take Melatonin While Breastfeeding?](https:\/\/www.healthline.com\/health\/breastfeeding\/melatonin-breastfeeding?utm_source=ReadNext)\n  \n  Medically reviewed by [Karen Gill, M.D.](https:\/\/www.healthline.com\/medical-team)\n  \n  [We just don’t know for sure how safe supplementing with melatonin is if you're breastfeeding. Here's why.](https:\/\/www.healthline.com\/health\/breastfeeding\/melatonin-breastfeeding?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/breastfeeding\/melatonin-breastfeeding?utm_source=ReadNext)\n- [Is It Safe to Take Melatonin Every Night?](https:\/\/www.healthline.com\/health\/is-it-bad-to-take-melatonin-every-night?utm_source=ReadNext)\n  \n  Medically reviewed by [Avi Varma, MD, MPH, AAHIVS, FAAFP](https:\/\/www.healthline.com\/medical-team)\n  \n  [The short-term use of melatonin supplements appears to be safe for most adults and children. Learn more about what’s known regarding taking melatonin…](https:\/\/www.healthline.com\/health\/is-it-bad-to-take-melatonin-every-night?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/is-it-bad-to-take-melatonin-every-night?utm_source=ReadNext)\n- [Is It Safe to Take Quetiapine to Help You Sleep?](https:\/\/www.healthline.com\/health\/quetiapine-for-sleep?utm_source=ReadNext)\n  \n  [Quetiapine hasn’t been approved to treat insomnia by the FDA. However, due to its sedative effects, it’s still sometimes prescribed off-label as a…](https:\/\/www.healthline.com\/health\/quetiapine-for-sleep?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/quetiapine-for-sleep?utm_source=ReadNext)\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. 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Boilerpipe Text	There is strong evidence that melatonin has benefits for sleep. It may increase the duration and quality of your sleep and help with insomnia. Dosage determines how it will affect your sleep. Melatonin is a hormone that your body makes naturally . It’s often called the sleep hormone, as high levels can help you fall asleep. However, melatonin itself won’t put you to sleep. It lets your body know that it’s time for bed so that you can fall asleep more easily. Keep reading to learn more about its benefits, as well as potential side effects and risks for certain populations. It lets you know when it’s time to sleep, wake up, and more. Melatonin also helps regulate: blood pressure blood glucose body weight hormone levels body temperature Because melatonin helps your body prepare for sleep, people who don’t make enough of it at night can have trouble falling asleep. Many factors may cause low melatonin levels at night, such as: alcohol consumption smoking caffeine consumption shift work aging certain medications blue light exposure Taking a melatonin supplement may help counter low levels and normalize your internal clock. It is important to speak with a doctor first to determine if taking melatonin is the best option for you. A 2019 review of 11 studies demonstrated that taking melatonin before bed decreased sleep latency by almost 3 minutes and increased total sleep time by about 30 minutes, compared with a placebo. A 2021 review of 23 studies involving people with disease-related sleep disorders found that melatonin significantly reduced sleep disturbances and sleep latency while increasing sleep duration and quality. Additionally, melatonin may counteract jet lag by syncing your internal clock with the time change. Shift workers may experience jet lag symptoms because they work during hours that are normally used for sleep. establishing a consistent sleep schedule limiting alcohol and caffeine consumption refraining from using electronic devices before bed In addition to improving sleep, melatonin may help manage other health conditions. Eye health: A 2019 study found that melatonin supplements may reduce age-related macular degeneration by neutralizing free radicals and decreasing inflammation due to its antioxidant effects in the body. Acid reflux and GERD: Melatonin may help alleviate acid reflux and gastroesophageal reflux (GERD) by protecting the lining of your esophagus against irritants such as acid, alcohol, and nonsteroidal anti-inflammatory drugs. Tinnitus: Researchers suggest that taking melatonin may reduce significant tinnitus symptoms. Migraine attacks: Melatonin may offer relief due to its ability to inhibit pain sensations. Brain health: Studies suggest that melatonin improves sleep quality and morning alertness in individuals with Alzheimer’s disease. However, more research is needed to understand melatonin’s effect on the brain. If you’re considering trying melatonin for insomnia, start with a low dose supplement. For instance, start with 0.5 to 1 milligrams (mg) 30 minutes before going to bed. If that doesn’t seem to help you fall asleep, try increasing your dose to 3 to 5 mg. Taking melatonin in excess of 5 mg is unlikely to help you fall asleep faster. The goal is to find the lowest dose that helps you sleep. It’s best to follow the supplement instructions. Talk with your doctor before adding over-the-counter melatonin to your routine. Research suggests that melatonin supplements are safe, nontoxic, and not addictive for either children or adults. Studies have found no significant adverse events associated with daily melatonin intake in dosages of 2 to 10 mg for up to 3.5 years. No evidence suggests that taking melatonin affects your body’s natural ability to make its own. daytime sleepiness fatigue dizziness headaches nausea a cold feeling Melatonin may interact with a variety of medications by either altering their effectiveness or increasing the risk of side effects. Medications that melatonin may interact with include: sleep aids or sedatives blood thinners anticonvulsants blood pressure medications antidepressants oral contraceptives diabetes medications immunosuppressants If you take any of the above medications, talk with your doctor before starting melatonin. Melatonin may also interact with alcohol. Some research from 2024 suggests that moderate to heavy alcohol use reduces melatonin levels and disrupts sleep quality, but results are mixed. During pregnancy , melatonin transfers to your developing baby. Melatonin contributes to the development of circadian rhythms and both the nervous and endocrine systems. Melatonin may also protect the fetal nervous system by safeguarding the baby’s developing nervous system from oxidative stress . However, few studies have examined melatonin supplementation during pregnancy, so taking melatonin supplements during pregnancy is not recommended . Additionally, no data exists on the safety of melatonin supplementation during breastfeeding. For this reason, using melatonin supplements while nursing is also not recommended . A 2019 review on melatonin use in children and adolescents found that children receiving melatonin as a short-term treatment fell asleep faster and slept longer than children receiving a placebo. A 2018 study followed 69 people who had been using melatonin since childhood, for about 11 years. It found that sleep quality wasn’t notably different from those who hadn’t used melatonin. Tolerance, dosage, and precautions While some research suggests that long-term melatonin use may delay puberty — as a natural decline in evening melatonin levels is associated with the onset of puberty — more research is needed. Because researchers don’t yet understand the long-term effects of melatonin use in children, it may be best to help your kids implement good sleep practices first before trying melatonin. Talk to your child’s pediatrician before starting them on melatonin. They will be able to take your child’s individual needs into account and inform you about appropriate dosage if melatonin is an appropriate option for your child. Melatonin is a supplement that may help you fall asleep, especially if you have insomnia or jet lag. It may also offer other health benefits. If you’re considering melatonin, talk with a doctor or pharmacist first to find out whether it’s right for you and whether it might interact with any medications you’re taking. Then, you can start with a low dose of 0.5 to 1 mg 30 minutes before bed. If that doesn’t help, try increasing your dose to 3 to 5 mg. Melatonin is generally well tolerated, although mild side effects are possible.
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Subscribe [Nutrition](https://www.healthline.com/nutrition) - Meal Kits - [Overview](https://www.healthline.com/nutrition/meal-kits) - [Diets](https://www.healthline.com/nutrition/meal-kits/diets) - [Meal Kits](https://www.healthline.com/nutrition/meal-kits/meal-kit-reviews) - [Prepared Meals](https://www.healthline.com/nutrition/meal-kits/prepared-meal-reviews) - [Comparisons](https://www.healthline.com/nutrition/meal-kits/comparisons) - [Grocery Delivery](https://www.healthline.com/nutrition/meal-kits/grocery-delivery) - [Special Diets](https://www.healthline.com/nutrition/diets) - [Healthy Eating](https://www.healthline.com/nutrition/food-and-nutrients) - [Food Freedom](https://www.healthline.com/nutrition/food-freedom) - [Conditions](https://www.healthline.com/nutrition/nutrition-for-conditions) - [Feel Good Food](https://www.healthline.com/nutrition/feel-good-food) - [Products](https://www.healthline.com/reviews/nutrition-products) - [Vitamins & Supplements](https://www.healthline.com/nutrition/vitamins-and-supplements) - [Sustainability](https://www.healthline.com/program/the-sustainable-table) - [Weight Management](https://www.healthline.com/nutrition/weight-management) [Nutrition](https://www.healthline.com/nutrition) Evidence Based # What Does Melatonin Do, and How Does It Work? ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Angelica-Balingit-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Angelica Balingit, MD]() — Written by [Gavin Van De Walle, MS, RD]() and Ryan Raman, MS, RD and [Jill Seladi-Schulman, Ph.D.]() — [Updated on January 2, 2025]() - [How it works](https://www.healthline.com/nutrition/melatonin-and-sleep#how-it-works) - [Effect on sleep](https://www.healthline.com/nutrition/melatonin-and-sleep#effect-on-sleep) - [Other benefits](https://www.healthline.com/nutrition/melatonin-and-sleep#other-benefits) - [Dosage](https://www.healthline.com/nutrition/melatonin-and-sleep#dosage) - [Side effects](https://www.healthline.com/nutrition/melatonin-and-sleep#side-effects) - [Interactions](https://www.healthline.com/nutrition/melatonin-and-sleep#interactions) - [During pregnancy](https://www.healthline.com/nutrition/melatonin-and-sleep#during-pregnancy) - [For kids](https://www.healthline.com/nutrition/melatonin-and-sleep#for-kids) - [Takeaway](https://www.healthline.com/nutrition/melatonin-and-sleep#takeaway) There is strong evidence that melatonin has benefits for sleep. It may increase the duration and quality of your sleep and help with insomnia. Dosage determines how it will affect your sleep. Melatonin is a hormone that your body [makes naturally](https://academic.oup.com/edrv/article/39/6/990/5094958). It’s often called the sleep hormone, as high levels can help you fall asleep. However, melatonin itself won’t put you to sleep. It [lets your body know](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6646716/) that it’s time for bed so that you can fall asleep more easily. Keep reading to learn more about its benefits, as well as potential side effects and risks for certain populations. ## [How does melatonin work?]() Melatonin [works](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6057895/) with your body’s [circadian rhythm](https://www.healthline.com/health/healthy-sleep/circadian-rhythm). It lets you know when it’s time to sleep, wake up, and more. Melatonin also [helps](https://www.ncbi.nlm.nih.gov/books/NBK534823/) regulate: - blood pressure - blood glucose - body weight - hormone levels - [body temperature](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6767594/) Because melatonin helps your body prepare for sleep, people who don’t make enough of it at night can have trouble falling asleep. Many factors [may cause](https://www.ncbi.nlm.nih.gov/books/NBK550972/table/neuroendo_pinealmel.T.factors_influencin/) low melatonin levels at night, such as: - alcohol consumption - smoking - caffeine consumption - shift work - aging - certain medications - [blue light](https://www.healthline.com/nutrition/block-blue-light-to-sleep-better) exposure Taking a melatonin supplement may help counter low levels and normalize your internal clock. It is important to speak with a doctor first to determine if taking melatonin is the best option for you. ## [Taking melatonin for sleep may help]() A [2019 review](https://pubmed.ncbi.nlm.nih.gov/29908879/) of 11 studies demonstrated that taking melatonin before bed decreased sleep latency by almost 3 minutes and increased total sleep time by about 30 minutes, compared with a placebo. A [2021 review](https://pubmed.ncbi.nlm.nih.gov/33417003/) of 23 studies involving people with disease-related sleep disorders found that melatonin significantly reduced sleep disturbances and sleep latency while increasing sleep duration and quality. Additionally, melatonin may [counteract jet lag](https://www.healthline.com/health/melatonin-for-jet-lag) by [syncing your internal clock](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6182450/) with the time change. Shift workers [may](https://www.sciencedirect.com/science/article/abs/pii/S1389945720304214?via%3Dihub) experience jet lag symptoms because they work during hours that are normally used for sleep. Before using melatonin, though, try [implementing healthy sleep habits](https://www.healthline.com/nutrition/17-tips-to-sleep-better), such as: - establishing a consistent sleep schedule - limiting alcohol and caffeine consumption - refraining from using electronic devices before bed ## [Additional melatonin health benefits]() In addition to improving sleep, melatonin may help manage other health conditions. - Eye health: A [2019 study](https://pubmed.ncbi.nlm.nih.gov/31724508/) found that melatonin supplements may reduce age-related macular degeneration by neutralizing free radicals and decreasing inflammation due to its antioxidant effects in the body. - Acid reflux and GERD: Melatonin [may help](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073539/) alleviate acid reflux and gastroesophageal reflux (GERD) by protecting the lining of your esophagus against irritants such as acid, alcohol, and nonsteroidal anti-inflammatory drugs. - Tinnitus: [Researchers](https://www.researchgate.net/profile/Giuseppe-Lippi/publication/380066686_Effect_of_melatonin_supplementation_on_tinnitus_Systematic_literature_review_and_meta-analysis/links/66292a03352430415340913e/Effect-of-melatonin-supplementation-on-tinnitus-Systematic-literature-review-and-meta-analysis.pdf) suggest that taking melatonin may reduce significant tinnitus symptoms. - Migraine attacks: Melatonin may [offer relief](https://pubmed.ncbi.nlm.nih.gov/32352572/) due to its ability to inhibit pain sensations. - Brain health: [Studies](https://pubmed.ncbi.nlm.nih.gov/39128995/) suggest that melatonin improves sleep quality and morning alertness in individuals with Alzheimer’s disease. However, more research is needed to understand melatonin’s effect on the brain. ## [How to take melatonin]() If you’re considering trying melatonin for insomnia, start with a low dose supplement. For instance, start with 0.5 to 1 milligrams (mg) 30 minutes before going to bed. If that doesn’t seem to help you fall asleep, try increasing your dose to 3 to 5 mg. Taking melatonin in excess of 5 mg is unlikely to help you fall asleep faster. The goal is to find the lowest dose that helps you sleep. It’s best to follow the supplement instructions. Talk with your doctor before adding over-the-counter melatonin to your routine. ## [Melatonin side effects]() [Research](https://www.ncbi.nlm.nih.gov/books/NBK534823/) suggests that melatonin supplements are safe, nontoxic, and not addictive for either children or adults. [Studies](https://www.sciencedirect.com/science/article/abs/pii/S0965229918309373?via%3Dihub) have found no significant adverse events associated with daily melatonin intake in dosages of 2 to 10 mg for up to 3.5 years. No evidence suggests that taking melatonin affects your body’s natural ability to make its own. However, several [short-lived side effects](https://www.healthline.com/nutrition/melatonin-side-effects) of melatonin supplements have been reported, [including](https://pubmed.ncbi.nlm.nih.gov/31722088/): - daytime sleepiness - [fatigue](https://www.healthline.com/nutrition/10-reasons-you-are-tired) - dizziness - headaches - nausea - a cold feeling ## [Melatonin interactions]() Melatonin may interact with a variety of medications by either altering their effectiveness or increasing the risk of side effects. Medications that melatonin may interact with include: - [sleep aids or sedatives](https://www.ncbi.nlm.nih.gov/books/NBK534823/) - blood thinners - anticonvulsants - [blood pressure medications](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7140344/) - [antidepressants](https://www.nhs.uk/medicines/melatonin/taking-melatonin-with-other-medicines-and-herbal-supplements/) - oral contraceptives - diabetes medications - immunosuppressants If you take any of the above medications, talk with your doctor before starting melatonin. Melatonin may also interact with alcohol. Some [research from 2024](https://www.sciencedirect.com/science/article/abs/pii/S0278584619303975?via%3Dihub) suggests that moderate to heavy alcohol use reduces melatonin levels and disrupts sleep quality, but results are mixed. ## [Melatonin and pregnancy]() [During pregnancy](https://www.healthline.com/health/pregnancy/melatonin-pregnancy), melatonin [transfers](https://www.sciencedirect.com/science/article/abs/pii/S0890623824000017?via%3Dihub) to your developing baby. Melatonin contributes to the development of circadian rhythms and both the nervous and endocrine systems. Melatonin may also [protect](https://www.sciencedirect.com/science/article/abs/pii/S0890623824000017?via%3Dihub) the fetal nervous system by safeguarding the baby’s developing nervous system from [oxidative stress](https://www.healthline.com/health/oxidative-stress). However, few studies have examined melatonin supplementation during pregnancy, so taking melatonin supplements during pregnancy is [not recommended](https://www.ncbi.nlm.nih.gov/books/NBK534823/). Additionally, no data exists on the safety of melatonin supplementation during breastfeeding. For this reason, using melatonin supplements while nursing is [also not recommended](https://www.ncbi.nlm.nih.gov/books/NBK501863/). ## [Melatonin and children]() The effectiveness of [melatonin in children and adolescents](https://www.healthline.com/nutrition/melatonin-for-kids) is still being investigated. A [2019 review](https://pubmed.ncbi.nlm.nih.gov/31982807/) on melatonin use in children and adolescents found that children receiving melatonin as a short-term treatment fell asleep faster and slept longer than children receiving a placebo. A [2018 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872230/) followed 69 people who had been using melatonin since childhood, for about 11 years. It found that sleep quality wasn’t notably different from those who hadn’t used melatonin. ### Tolerance, dosage, and precautions While [some research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6362935/) suggests that long-term melatonin use may delay puberty — as a natural decline in evening melatonin levels is associated with the onset of puberty — more research is needed. Because researchers don’t yet understand the long-term effects of melatonin use in children, it may be best to help your kids [implement good sleep practices](https://www.healthline.com/health/tips-get-your-kids-sleep) first before trying melatonin. Talk to your child’s pediatrician before starting them on melatonin. They will be able to take your child’s individual needs into account and inform you about appropriate dosage if melatonin is an appropriate option for your child. ## [The takeaway]() Melatonin is a supplement that may help you fall asleep, especially if you have [insomnia](https://www.healthline.com/health/insomnia) or jet lag. It may also offer other health benefits. If you’re considering melatonin, talk with a doctor or pharmacist first to find out whether it’s right for you and whether it might interact with any medications you’re taking. Then, you can start with a low dose of 0.5 to 1 mg 30 minutes before bed. If that doesn’t help, try increasing your dose to 3 to 5 mg. Melatonin is generally well tolerated, although [mild side effects](https://www.healthline.com/nutrition/melatonin-side-effects) are possible. ## [Food fix: Foods for better sleep]() ### How we reviewed this article: Sources History Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process). - Besag FM, et al. (2019). Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: A systematic review. / <https://pubmed.ncbi.nlm.nih.gov/31722088> - Boafo A, et al. (2019). Could long-term administration of melatonin to prepubertal children affect timing of puberty? A clinician’s perspective. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6362935/> - Fatemah G, et al. (2021). Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. <https://pubmed.ncbi.nlm.nih.gov/33417003/> - Foley HM, et al. (2019). Adverse events associated with oral administration of melatonin: A critical systematic review of clinical evidence. <https://pubmed.ncbi.nlm.nih.gov/30670284/> - Li T, et al. (2019). Exogenous melatonin as a treatment for secondary sleep disorders: A systematic review and meta-analysis. <https://pubmed.ncbi.nlm.nih.gov/29908879/> - Liampas I, et al. (2020). Endogenous melatonin levels and therapeutic use of exogenous melatonin in migraine: Systematic review and meta-analysis. <https://pubmed.ncbi.nlm.nih.gov/32352572/> - Lok R, et al. (2019). Daytime melatonin and light independently affect human alertness and body temperature. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6767594/> - Majka J, et al. (2018). Melatonin in prevention of the sequence from reflux esophagitis to barrett’s esophagus and esophageal adenocarcinoma: Experimental and clinical perspectives. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073539/> - Melatonin. (2024). <https://www.ncbi.nlm.nih.gov/books/NBK501863/> - Meyrel M, et al. (2020). Alterations in circadian rhythms following alcohol use: A systematic review. <https://pubmed.ncbi.nlm.nih.gov/31809833/> - Nocini R, et al. (2024). Effect of melatonin supplementation on tinnitus: Systematic literature review and meta-analysis. <https://www.researchgate.net/profile/Giuseppe-Lippi/publication/380066686_Effect_of_melatonin_supplementation_on_tinnitus_Systematic_literature_review_and_meta-analysis/links/66292a03352430415340913e/Effect-of-melatonin-supplementation-on-tinnitus-Systematic-literature-review-and-meta-analysis.pdf> - Reiter RJ, et al. (2024). Melatonin-mediated actions and circadian functions that improve implantation, fetal health and pregnancy outcome. [https://www.sciencedirect.com/science/article/abs/pii/S0890623824000017?via%3Dihub](https://www.sciencedirect.com/science/article/abs/pii/S0890623824000017?via%3Dihub) - Savage RA, et al. (2024). Melatonin. <https://www.ncbi.nlm.nih.gov/books/NBK534823/> - Scuderi L, et al. (2019). Melatonin: Implications for ocular disease and therapeutic potential. <https://pubmed.ncbi.nlm.nih.gov/31724508/> - Wei S, et al. (2019). Efficacy and safety of melatonin for sleep onset insomnia in children and adolescents: a meta-analysis of randomized controlled trials. <https://pubmed.ncbi.nlm.nih.gov/31982807/> - Wei T, et al. (2020). Association between night-shift work and level of melatonin: systematic review and meta-analysis. <https://pubmed.ncbi.nlm.nih.gov/33022488/> - Zhang Z, et al. (2024). Melatonin: A potential nighttime guardian against Alzheimer's. <https://pubmed.ncbi.nlm.nih.gov/39128995/> - Zisapel N, et al. (2018). New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6057895/> - Zwart TC, et al. (2018). Long-term melatonin therapy for adolescents and young adults with chronic sleep onset insomnia and late melatonin onset: Evaluation of sleep quality, chronotype, and lifestyle factors compared to age-related randomly selected population cohorts. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872230/> - Arendt J. (2018). Approaches to the pharmacological management of jet lag. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6182450/> - Arendt J. (2019). Melatonin: Countering chaotic time cues. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6646716/> - Arejndt J, et al. (2022). Factors influencing human melatonin secretion and production. <https://www.ncbi.nlm.nih.gov/books/NBK550972/table/neuroendo_pinealmel.T.factors_influencin/> Share this article ### Evidence Based This article is based on scientific evidence, written by [experts](https://www.healthline.com/nutrition-team) and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers. ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Angelica-Balingit-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Angelica Balingit, MD]() — Written by [Gavin Van De Walle, MS, RD]() and Ryan Raman, MS, RD and [Jill Seladi-Schulman, Ph.D.]() — [Updated on January 2, 2025]() ## related stories - [Is Melatonin Safe for Kids? A Look at the Evidence](https://www.healthline.com/nutrition/melatonin-for-kids?utm_source=ReadNext) - [Can You Take Melatonin and Birth Control at the Same Time?](https://www.healthline.com/health/birth-control/melatonin-and-birth-control?utm_source=ReadNext) - [Ritual's New Magnesium Grew On Me — Here's Why](https://www.healthline.com/health/ritual-magnesium-i-tried-it?utm_source=ReadNext) - [While You’re Asleep, Your Immune System Is Hard at Work](https://www.healthline.com/health/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext) - [Can Nyquil Make You Sleepy?](https://www.healthline.com/health/does-nyquil-make-you-sleepy?utm_source=ReadNext) ### Read this next - [Is Melatonin Safe for Kids? A Look at the Evidence](https://www.healthline.com/nutrition/melatonin-for-kids?utm_source=ReadNext) Written by Ryan Raman, MS, RD [An estimated 75% of school-aged children don't get enough sleep, making parents wonder if the sleep hormone melatonin can help. This article explains…](https://www.healthline.com/nutrition/melatonin-for-kids?utm_source=ReadNext) [READ MORE](https://www.healthline.com/nutrition/melatonin-for-kids?utm_source=ReadNext) - [Can You Take Melatonin and Birth Control at the Same Time?](https://www.healthline.com/health/birth-control/melatonin-and-birth-control?utm_source=ReadNext) Medically reviewed by [Nicole Galan, RN](https://www.healthline.com/medical-team) [If you're having trouble sleeping, over-the-counter options may be able to help. But if you're taking birth control pills, you should tread carefully.](https://www.healthline.com/health/birth-control/melatonin-and-birth-control?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/birth-control/melatonin-and-birth-control?utm_source=ReadNext) - [Ritual's New Magnesium Grew On Me — Here's Why](https://www.healthline.com/health/ritual-magnesium-i-tried-it?utm_source=ReadNext) [We've medically vetted Ritual Magnesium+ and tried it ourselves. Read our review.](https://www.healthline.com/health/ritual-magnesium-i-tried-it?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/ritual-magnesium-i-tried-it?utm_source=ReadNext) - [While You’re Asleep, Your Immune System Is Hard at Work](https://www.healthline.com/health/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext) Medically reviewed by [Meredith Goodwin, MD, FAAFP](https://www.healthline.com/medical-team) [An interactive experience showing how your immune system works while you’re sleeping at night to help repair and maintain your body.](https://www.healthline.com/health/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext) - [Can Nyquil Make You Sleepy?](https://www.healthline.com/health/does-nyquil-make-you-sleepy?utm_source=ReadNext) Medically reviewed by [Alexandra Perez, PharmD, MBA, BCGP](https://www.healthline.com/medical-team) [Nyquil contains several active ingredients. Doxylamine is the main ingredient that causes sleepiness. But Nyquil has other ingredients like…](https://www.healthline.com/health/does-nyquil-make-you-sleepy?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/does-nyquil-make-you-sleepy?utm_source=ReadNext) - [Melatonin: How it Helps You Sleep](https://www.healthline.com/health/video/melatonin-and-sleep?utm_source=ReadNext) Medically reviewed by [the Healthline Medical Network](https://www.healthline.com/medical-team) [Melatonin is a natural hormone that helps you fall asleep by regulating your body's sleep cycle. It's generally safe and doesn't cause dependence, but…](https://www.healthline.com/health/video/melatonin-and-sleep?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/video/melatonin-and-sleep?utm_source=ReadNext) - [These Types of Light Could Help You Sleep Better](https://www.healthline.com/health/best-color-light-for-sleep?utm_source=ReadNext) [It’s well-documented that blue light can have a negative effect on your melatonin levels. But does any light help you get to sleep faster?](https://www.healthline.com/health/best-color-light-for-sleep?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/best-color-light-for-sleep?utm_source=ReadNext) - [Is It Safe to Take Melatonin While Breastfeeding?](https://www.healthline.com/health/breastfeeding/melatonin-breastfeeding?utm_source=ReadNext) Medically reviewed by [Karen Gill, M.D.](https://www.healthline.com/medical-team) [We just don’t know for sure how safe supplementing with melatonin is if you're breastfeeding. Here's why.](https://www.healthline.com/health/breastfeeding/melatonin-breastfeeding?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/breastfeeding/melatonin-breastfeeding?utm_source=ReadNext) - [Is It Safe to Take Melatonin Every Night?](https://www.healthline.com/health/is-it-bad-to-take-melatonin-every-night?utm_source=ReadNext) Medically reviewed by [Avi Varma, MD, MPH, AAHIVS, FAAFP](https://www.healthline.com/medical-team) [The short-term use of melatonin supplements appears to be safe for most adults and children. Learn more about what’s known regarding taking melatonin…](https://www.healthline.com/health/is-it-bad-to-take-melatonin-every-night?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/is-it-bad-to-take-melatonin-every-night?utm_source=ReadNext) - [Is It Safe to Take Quetiapine to Help You Sleep?](https://www.healthline.com/health/quetiapine-for-sleep?utm_source=ReadNext) [Quetiapine hasn’t been approved to treat insomnia by the FDA. However, due to its sedative effects, it’s still sometimes prescribed off-label as a…](https://www.healthline.com/health/quetiapine-for-sleep?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/quetiapine-for-sleep?utm_source=ReadNext) © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. 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