âčïž Skipped - page is already crawled
| Filter | Status | Condition | Details |
|---|---|---|---|
| HTTP status | PASS | download_http_code = 200 | HTTP 200 |
| Age cutoff | PASS | download_stamp > now() - 6 MONTH | 0.2 months ago |
| History drop | PASS | isNull(history_drop_reason) | No drop reason |
| Spam/ban | PASS | fh_dont_index != 1 AND ml_spam_score = 0 | ml_spam_score=0 |
| Canonical | PASS | meta_canonical IS NULL OR = '' OR = src_unparsed | Not set |
| Property | Value |
|---|---|
| URL | https://www.healthpartners.com/blog/melatonin-benefits-side-effects/ |
| Last Crawled | 2026-04-05 02:49:56 (4 days ago) |
| First Indexed | 2023-06-15 23:50:27 (2 years ago) |
| HTTP Status Code | 200 |
| Meta Title | Melatonin supplements: Your questions answered | HealthPartners Blog |
| Meta Description | Learn how melatonin supplements work - benefits, side effects, whether it's recommended for kids, and other answers to questions you might have. |
| Meta Canonical | null |
| Boilerpipe Text | Melatonin. Some swear by it, others claim it does nothing for them. A favorite of world travelers and weary parents, melatonin seems to be praised and dismissed in equal numbers. While many of us have heard about melatonin supplements, or maybe even tried them ourselves, you might still wonder if melatonin is the key to your best sleep. Weâve rounded up the most frequently asked questions people have about melatonin â and the answers.
Weâll explore how melatonin works, whether itâs recommended for kids and more. Itâs always best to ask your primary care doctor or clinician before taking something new, including melatonin, but in the meantime, we provide more information about the popular sleep-regulating supplement.
What melatonin does
First things first â what is melatonin?
Melatonin is one of our bodyâs natural hormones. Its job is to help maintain our circadian rhythm. Our circadian rhythm is what dictates our sleep/wake cycles, among other functions. It helps our bodies go to sleep at night and wake up in the morning. When melatonin is not in balance, it can disrupt our sleep cycles. When that happens, we can experience alertness at bedtime and sleepiness during the day, and may increase risks for other health conditions like obesity, diabetes, depression, bipolar disorder or seasonal affective disorder.
Melatonin, in short, is a hormone with an important role to play. But what if your body doesnât produce enough of its own? There are some circumstances where you may want to use melatonin supplements, which are widely available over the counter. Before you buy them, run it by your doctor â they can help you determine if melatonin supplements could be a good option for you.
Uses for melatonin supplements
Melatonin supplements are sometimes recommended in several circumstances, all related to getting your circadian rhythms on track. People who are blind or canât discern daylight and nighttime (which are important guideposts for our circadian rhythms) are often advised to take melatonin.
Additionally, traveling through different time zones can throw your wake/sleep cycles off balance, so melatonin is recommended to treat and prevent jetlag.
Finally, melatonin can be used in cases of sleep disorders, including insomnia. Even when your sleep schedule is just a few hours off, melatonin has been found to help people get back to normal.
How melatonin supplements work
Melatonin supplements contain a synthetic version of the natural hormone. They work just the same as the melatonin your body produces, only you get to choose when to take it. They are intended to boost our naturally produced melatonin levels, helping us fall asleep faster and sleep more soundly when needed.
Supplements come in a variety of different forms:
Pills
Gummies
Liquid
Sprays
Creams
Each of these forms have their advantages and disadvantages. For example, gummies can be tasty but could cause digestive issues in some people due to added sugar alcohols. On the other hand, liquid melatonin doesnât always taste the best, so it might sit on the shelf. Itâs important to weigh the benefits of each kind of supplement to determine what will work best for you.
The potential benefits of melatonin supplements
Melatonin supplements have a lot of benefits, including the obvious â helping with short-term sleep problems. Theyâve been shown to be especially useful for help falling asleep, staying asleep and going back to sleep if you wake up.
In addition, melatonin supplements offer other benefits, including:
Theyâre unlikely to cause dependency problems
They donât make you feel sluggish or foggy (that âhungoverâ feeling) when you wake up
Melatonin supplements have been used safely for years and are considered safe for the general adult public
The possible side effects to melatonin supplements
Over-the-counter melatonin is classified as a supplement and is therefore not regulated by the FDA. That means it hasnât had to pass as many standards and checks as other classes of drugs. Even so, side effects of using melatonin supplements are rare. Side effects, when they do occur, are generally mild and tend to go away when you stop using melatonin. These include:
Nausea
Dizziness
Headache
In very few cases, melatonin can interact with some medications. If youâre taking blood thinners, contraception, diabetes medication, anticonvulsants or immunosuppressants, itâs especially important to check with your doctor before starting melatonin.
Another thing to be aware of when taking melatonin is the drowsiness you will experience and how that might impact your daily life. As drowsiness is an effect of melatonin, never take melatonin supplements if you expect to drive or operate heavy machinery soon after. Keep your melatonin supplements in the bedroom (or an overhead bin) and use only when itâs safe for you to fall asleep. As with all supplements and medications, but particularly with melatonin gummies, which can be mistaken for candy, itâs important to keep these out of the reach of children.
When melatonin will start working
The effects of melatonin usually kick in about 30 minutes after you take it, but itâs possible it will take longer. Itâs a good idea to take melatonin about an hour before going to sleep, as this has been found to bolster your natural melatonin levels.
Be sure to give yourself the best chance for a restful sleep by using melatonin in conjunction with other good sleep habits, like stopping screen time, dimming lights and making sure youâre comfortable and relaxed.
How long melatonin lasts
The reason you donât experience that groggy feeling in the morning after taking melatonin is that it doesnât stay in your body very long. A dose usually is out of your system within 5 hours.
Other forms of melatonin
On the other hand, for those who have trouble staying asleep throughout the night, extended-release melatonin can be helpful. This form of melatonin stays in your body longer, so that whatever time you wake up during the night, itâs likely youâll have enough melatonin in your system to help you fall back asleep.
Is melatonin addictive?
As we mentioned, itâs not likely for you to become addicted to melatonin. Because itâs the same hormone as what your body produces naturally, itâs thought that you canât become dependent on it.
However, melatonin supplements may become a habit, because once youâre finding your happy sleep groove with melatonin supplements, you might be hesitant to go without them. Even if your body doesnât crave melatonin, your brain might think itâs essential to take for good sleep.
Melatonin safety
Melatonin is considered safe, but itâs possible to take too much, which can impact the chemical balance of your brain. This can cause dizziness, mood changes, stomach issues and headaches.
Since itâs not as regulated as medications that must be cleared by the FDA, itâs possible that some melatonin products may recommend doses that are higher than you need. Always take the lowest amount possible and talk to your doctor before starting anything labeled âextra strength.â
When is melatonin recommended for adults?
Doctors will often recommend melatonin for healthy adults, depending on the specifics of their need and their health situation. But when it is recommended, itâs usually for a short amount of time and for specific uses. For example, it may be good to use melatonin supplements for getting back to your regular sleep schedule after jet lag or other sleep disruptions such as shift changes or short-term anxiety.
Who shouldnât take melatonin
As mentioned before, melatonin supplements can interact with certain medications, so if you have diabetes, are taking immunity suppressants or blood thinners, or using certain kinds of contraceptives or anticonvulsants, donât take melatonin unless cleared by your doctor.
Elderly people may want to exercise caution when considering melatonin. Studies have shown that melatonin breaks down more slowly in older populations and can lead to daytime drowsiness. In addition, the American Academy of Sleep Medicine released a report in 2015 that stated people living with dementia should not take melatonin.
Melatonin and pregnancy
Even though pregnancy and early parenthood are prime examples of when youâll experience disrupted sleep, melatonin isnât the answer in these cases. Melatonin and its impact on
pregnancy
and
breastfeeding
is not known, so until more research has been done, itâs not advisable to use melatonin supplements when youâre pregnant or breastfeeding.
Is melatonin recommended for kids?
There are plenty of nighttime gummies for kids that contain melatonin. They are generally considered safe for healthy children 5 and older, but you should check with your childâs pediatrician before using them. However, melatonin should only ever be used with lifestyle changes that can help your child fall asleep independent of melatonin. These can include
limiting screen time
, establishing a nighttime routine and moving bedtimes closer to the time your child falls asleep naturally.
If your child or teen is experiencing any of the following, itâs not a good idea to take melatonin:
Insomnia due to anxiety
Insomnia due to an injury or illness
Insomnia due to an underlying health condition
Melatonin supplements should always be kept out of the reach of children and never given to children under 3 years of age. Ages 4-5 should only take melatonin if recommended by their pediatrician.
Taking melatonin every night
Melatonin supplements are best for short periods of time, like recovery from jetlag, switching from a day to a night shift, or other temporary conditions. You can take it every night during these times, but it shouldnât be used long-term.
As with many supplements, using melatonin consistently during these short periods of sleep cycle adjustments will yield the best results.
Natural melatonin sources
Melatonin can be found in your pineal gland, supplements and even some food. If youâre looking for an alternative source, try the following melatonin-rich foods.
Milk
Nuts
Tart cherry juice
Oats
Mushrooms
Oily fish
Eggs
Some of these foods are excellent for before bed. Tart cherry juice, for example, has been found to be a very effective sleep aid. But donât worry, you donât have to have an oily fish snack before bed to get the benefit of melatonin-rich foods. These foods boost your regularly occurring melatonin supply and can help you stay on track with your circadian rhythms the whole day long.
Ways to get better sleep without taking melatonin
The best sleep is, of course, the sleep that comes naturally, at the right time, for the right length of time. Before trying medications or supplements,
try lifestyle changes
that can help you get better sleep. This might mean unplugging from your screens two hours before bedtime, exercising at the right time of day, making tweaks to your diet and ditching caffeine after noon. Melatonin supplements may be helpful, but thereâs no replacing the kind of natural sleep your body is meant to have.
If youâre not able to fall asleep on your own, talk to your
primary care doctor
or clinician to discuss any sleep challenges youâre experiencing. Melatonin might be an option for you to try. |
| Markdown | Skip to main content
[](https://www.healthpartners.com/)
- About
About
Learn more about our leadership, research efforts and involvement in our local communities.
[Overview](https://www.healthpartners.com/about/)
- [Leadership](https://www.healthpartners.com/about/leadership/)
- [Equity & inclusion](https://www.healthpartners.com/about/welcome-valued-included/)
- [Awards & recognition](https://www.healthpartners.com/about/awards/)
- [HealthPartners Institute](https://www.healthpartners.com/institute/)
- [Newsroom](https://www.healthpartners.com/about/newsroom/)
- [Community engagement](https://www.healthpartners.com/about/community/)
- [Improving health care](https://www.healthpartners.com/about/improving-healthcare/)
- [Volunteer](https://www.healthpartners.com/about/community/volunteer/)
- [Foundations](https://www.healthpartners.com/foundations/)
- [Partner for good](https://www.healthpartners.com/about/partner-for-good/)
- Services
- [Clinics & hospitals](https://www.healthpartners.com/care/)
- [Insurance](https://www.healthpartners.com/insurance/)
- [Pharmacy](https://www.healthpartners.com/insurance/members/pharmacy/)
- [Living Well](https://www.healthpartners.com/insurance/members/health-programs/wellness-and-rewards/)
- Blog
Blog
Here you'll find the latest health trends and advice from our experts.
[Explore our blog](https://www.healthpartners.com/blog/)
- [Women's health](https://www.healthpartners.com/blog/topic/womens-health/)
- [Kids' health](https://www.healthpartners.com/blog/topic/kids-health/)
- [Men's health](https://www.healthpartners.com/blog/topic/mens-health/)
- [Senior health](https://www.healthpartners.com/blog/topic/senior-health-and-aging/)
- [Virtuwell blog](https://blog.virtuwell.com/)
- [Insurance](https://www.healthpartners.com/blog/topic/insurance/)
- [Medicare](https://www.healthpartners.com/blog/medicare/)
- [Community stories](https://www.healthpartners.com/blog/topic/healthpartners-community-stories/)
- [Careers](https://www.healthpartners.com/careers/)
- [Contact](https://www.healthpartners.com/contact/)
[Sign in](https://www.healthpartners.com/account/sign-in/)
About
Services
Blog
[Careers](https://www.healthpartners.com/careers/)
[Contact](https://www.healthpartners.com/contact/)
[Sign in](https://www.healthpartners.com/account/sign-in/)
[HealthPartners Home](https://www.healthpartners.com/) / [Blog](https://www.healthpartners.com/blog/) / [Sleep](https://www.healthpartners.com/blog/topic/sleep/) / Answers to the most frequently...
# Answers to the most frequently asked questions about melatonin supplements
7 min read
**by HealthPartners**
Melatonin. Some swear by it, others claim it does nothing for them. A favorite of world travelers and weary parents, melatonin seems to be praised and dismissed in equal numbers. While many of us have heard about melatonin supplements, or maybe even tried them ourselves, you might still wonder if melatonin is the key to your best sleep. Weâve rounded up the most frequently asked questions people have about melatonin â and the answers.
Weâll explore how melatonin works, whether itâs recommended for kids and more. Itâs always best to ask your primary care doctor or clinician before taking something new, including melatonin, but in the meantime, we provide more information about the popular sleep-regulating supplement.
## What melatonin does
First things first â what is melatonin?
Melatonin is one of our bodyâs natural hormones. Its job is to help maintain our circadian rhythm. Our circadian rhythm is what dictates our sleep/wake cycles, among other functions. It helps our bodies go to sleep at night and wake up in the morning. When melatonin is not in balance, it can disrupt our sleep cycles. When that happens, we can experience alertness at bedtime and sleepiness during the day, and may increase risks for other health conditions like obesity, diabetes, depression, bipolar disorder or seasonal affective disorder.
Melatonin, in short, is a hormone with an important role to play. But what if your body doesnât produce enough of its own? There are some circumstances where you may want to use melatonin supplements, which are widely available over the counter. Before you buy them, run it by your doctor â they can help you determine if melatonin supplements could be a good option for you.
## Uses for melatonin supplements
Melatonin supplements are sometimes recommended in several circumstances, all related to getting your circadian rhythms on track. People who are blind or canât discern daylight and nighttime (which are important guideposts for our circadian rhythms) are often advised to take melatonin.
Additionally, traveling through different time zones can throw your wake/sleep cycles off balance, so melatonin is recommended to treat and prevent jetlag.
Finally, melatonin can be used in cases of sleep disorders, including insomnia. Even when your sleep schedule is just a few hours off, melatonin has been found to help people get back to normal.
## How melatonin supplements work
Melatonin supplements contain a synthetic version of the natural hormone. They work just the same as the melatonin your body produces, only you get to choose when to take it. They are intended to boost our naturally produced melatonin levels, helping us fall asleep faster and sleep more soundly when needed.
Supplements come in a variety of different forms:
- Pills
- Gummies
- Liquid
- Sprays
- Creams
Each of these forms have their advantages and disadvantages. For example, gummies can be tasty but could cause digestive issues in some people due to added sugar alcohols. On the other hand, liquid melatonin doesnât always taste the best, so it might sit on the shelf. Itâs important to weigh the benefits of each kind of supplement to determine what will work best for you.
## The potential benefits of melatonin supplements
Melatonin supplements have a lot of benefits, including the obvious â helping with short-term sleep problems. Theyâve been shown to be especially useful for help falling asleep, staying asleep and going back to sleep if you wake up.
In addition, melatonin supplements offer other benefits, including:
- Theyâre unlikely to cause dependency problems
- They donât make you feel sluggish or foggy (that âhungoverâ feeling) when you wake up
- Melatonin supplements have been used safely for years and are considered safe for the general adult public
## The possible side effects to melatonin supplements
Over-the-counter melatonin is classified as a supplement and is therefore not regulated by the FDA. That means it hasnât had to pass as many standards and checks as other classes of drugs. Even so, side effects of using melatonin supplements are rare. Side effects, when they do occur, are generally mild and tend to go away when you stop using melatonin. These include:
- Nausea
- Dizziness
- Headache
In very few cases, melatonin can interact with some medications. If youâre taking blood thinners, contraception, diabetes medication, anticonvulsants or immunosuppressants, itâs especially important to check with your doctor before starting melatonin.
Another thing to be aware of when taking melatonin is the drowsiness you will experience and how that might impact your daily life. As drowsiness is an effect of melatonin, never take melatonin supplements if you expect to drive or operate heavy machinery soon after. Keep your melatonin supplements in the bedroom (or an overhead bin) and use only when itâs safe for you to fall asleep. As with all supplements and medications, but particularly with melatonin gummies, which can be mistaken for candy, itâs important to keep these out of the reach of children.
## When melatonin will start working
The effects of melatonin usually kick in about 30 minutes after you take it, but itâs possible it will take longer. Itâs a good idea to take melatonin about an hour before going to sleep, as this has been found to bolster your natural melatonin levels.
Be sure to give yourself the best chance for a restful sleep by using melatonin in conjunction with other good sleep habits, like stopping screen time, dimming lights and making sure youâre comfortable and relaxed.
## How long melatonin lasts
The reason you donât experience that groggy feeling in the morning after taking melatonin is that it doesnât stay in your body very long. A dose usually is out of your system within 5 hours.
### Other forms of melatonin
On the other hand, for those who have trouble staying asleep throughout the night, extended-release melatonin can be helpful. This form of melatonin stays in your body longer, so that whatever time you wake up during the night, itâs likely youâll have enough melatonin in your system to help you fall back asleep.
### Is melatonin addictive?
As we mentioned, itâs not likely for you to become addicted to melatonin. Because itâs the same hormone as what your body produces naturally, itâs thought that you canât become dependent on it.
However, melatonin supplements may become a habit, because once youâre finding your happy sleep groove with melatonin supplements, you might be hesitant to go without them. Even if your body doesnât crave melatonin, your brain might think itâs essential to take for good sleep.
## Melatonin safety
Melatonin is considered safe, but itâs possible to take too much, which can impact the chemical balance of your brain. This can cause dizziness, mood changes, stomach issues and headaches.
Since itâs not as regulated as medications that must be cleared by the FDA, itâs possible that some melatonin products may recommend doses that are higher than you need. Always take the lowest amount possible and talk to your doctor before starting anything labeled âextra strength.â
## When is melatonin recommended for adults?
Doctors will often recommend melatonin for healthy adults, depending on the specifics of their need and their health situation. But when it is recommended, itâs usually for a short amount of time and for specific uses. For example, it may be good to use melatonin supplements for getting back to your regular sleep schedule after jet lag or other sleep disruptions such as shift changes or short-term anxiety.
### Who shouldnât take melatonin
As mentioned before, melatonin supplements can interact with certain medications, so if you have diabetes, are taking immunity suppressants or blood thinners, or using certain kinds of contraceptives or anticonvulsants, donât take melatonin unless cleared by your doctor.
Elderly people may want to exercise caution when considering melatonin. Studies have shown that melatonin breaks down more slowly in older populations and can lead to daytime drowsiness. In addition, the American Academy of Sleep Medicine released a report in 2015 that stated people living with dementia should not take melatonin.
### Melatonin and pregnancy
Even though pregnancy and early parenthood are prime examples of when youâll experience disrupted sleep, melatonin isnât the answer in these cases. Melatonin and its impact on [pregnancy](https://www.healthpartners.com/blog/foods-when-pregnant/) and [breastfeeding](https://www.healthpartners.com/blog/breastfeeding-and-food-and-drink/) is not known, so until more research has been done, itâs not advisable to use melatonin supplements when youâre pregnant or breastfeeding.
## Is melatonin recommended for kids?
There are plenty of nighttime gummies for kids that contain melatonin. They are generally considered safe for healthy children 5 and older, but you should check with your childâs pediatrician before using them. However, melatonin should only ever be used with lifestyle changes that can help your child fall asleep independent of melatonin. These can include [limiting screen time](https://www.healthpartners.com/blog/screen-time-for-kids/), establishing a nighttime routine and moving bedtimes closer to the time your child falls asleep naturally.
If your child or teen is experiencing any of the following, itâs not a good idea to take melatonin:
- Insomnia due to anxiety
- Insomnia due to an injury or illness
- Insomnia due to an underlying health condition
Melatonin supplements should always be kept out of the reach of children and never given to children under 3 years of age. Ages 4-5 should only take melatonin if recommended by their pediatrician.
## Taking melatonin every night
Melatonin supplements are best for short periods of time, like recovery from jetlag, switching from a day to a night shift, or other temporary conditions. You can take it every night during these times, but it shouldnât be used long-term.
As with many supplements, using melatonin consistently during these short periods of sleep cycle adjustments will yield the best results.
## Natural melatonin sources
Melatonin can be found in your pineal gland, supplements and even some food. If youâre looking for an alternative source, try the following melatonin-rich foods.
- Milk
- Nuts
- Tart cherry juice
- Oats
- Mushrooms
- Oily fish
- Eggs
Some of these foods are excellent for before bed. Tart cherry juice, for example, has been found to be a very effective sleep aid. But donât worry, you donât have to have an oily fish snack before bed to get the benefit of melatonin-rich foods. These foods boost your regularly occurring melatonin supply and can help you stay on track with your circadian rhythms the whole day long.
## Ways to get better sleep without taking melatonin
The best sleep is, of course, the sleep that comes naturally, at the right time, for the right length of time. Before trying medications or supplements, [try lifestyle changes](https://www.healthpartners.com/blog/how-to-sleep-better/) that can help you get better sleep. This might mean unplugging from your screens two hours before bedtime, exercising at the right time of day, making tweaks to your diet and ditching caffeine after noon. Melatonin supplements may be helpful, but thereâs no replacing the kind of natural sleep your body is meant to have.
If youâre not able to fall asleep on your own, talk to your [primary care doctor](https://www.healthpartners.com/care/find/doctors/primary-care/) or clinician to discuss any sleep challenges youâre experiencing. Melatonin might be an option for you to try.
Share
## HealthPartners
- [8170 33rd Ave S, Bloomington, MN 55425](https://www.google.com/maps/place/8170+33rd+Ave+S,+Bloomington,+MN+55425/)
## Clinics & hospitals
- [HealthPartners Clinics](https://www.healthpartners.com/care/find/locations/?brand=HealthPartners&dist=10)
- [Park Nicollet Clinics](https://www.healthpartners.com/care/find/locations/?brand=Park+Nicollet&dist=11)
- [Virtuwell online clinic](https://www.virtuwell.com/)
- [Specialty Centers](https://www.healthpartners.com/care/specialty-centers/)
- [Hospitals](https://www.healthpartners.com/care/hospitals/)
- [TRIA](https://www.healthpartners.com/care/tria-orthopedics/)
## Insurance
- [Health insurance plans](https://www.healthpartners.com/insurance/)
- [For current members](https://www.healthpartners.com/insurance/members/)
- [For businesses](https://www.healthpartners.com/insurance/group-health-plans/)
- [Minnesota health care programs](https://www.healthpartners.com/insurance/minnesota-medical-assistance/)
- [Employer sign-in](https://www.healthpartners.com/employer-public/login/)
- [Broker sign-in](https://www.healthpartners.com/broker-public/login/)
- [For providers](https://www.healthpartners.com/providers/)
## Resources
- [Blog](https://www.healthpartners.com/blog/)
- [Classes and events](https://www.healthpartners.com/about/classes-events/)
- [Patient, family & visitor code of conduct](https://www.healthpartners.com/patient-code-of-conduct/)
- [Pay a bill](https://www.healthpartners.com/care/pay-bill/)
- [Newsroom](https://www.healthpartners.com/about/newsroom/)
- [Health library](https://www.healthwise.net/healthpartners/Content/CustDocument.aspx?XML=STUB.XML&XSL=CD.FRONTPAGE.XSL)
- [Get Adobe reader](https://get.adobe.com/reader/)
- [HealthPartners mobile app for Android](https://play.google.com/store/apps/details?id=com.healthpartners.android.myhp)
- [HealthPartners mobile app for iOS](https://apps.apple.com/us/app/healthpartners/id562354498?ls=1)
## Language assistance
- [Español](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Spanish")
- [àșàșČàșȘàșČàș„àșČàș§](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Laotian")
- [Oromiffa](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Cushite [Oromo]")
- [à€čà€żà€à€Šà„](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Hindi")
- [àž àžČàž©àžČàčàžàžą](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Thai")
- [Adamawa](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Fulfulde, Sudanic")
- [Hmoob](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Hmong")
- [Deutsch](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "German")
- [á ááá](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Amharic")
- [Shqip](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Albanian")
- [ΔλληΜÎčÎșÎŹ](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Greek")
- [æ„æŹèȘ](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Japanese")
- [Tiáșżng Viá»t](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Vietnamese")
- [ۧÙŰč۱ۚÙŰ©](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Arabic")
- [unD](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Karen")
- [Srpsko-hrvatski](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Serbo-Croatian")
- [Diné Bizaad](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Navajo")
- [à€šà„à€Șà€Ÿà€Čà„](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Nepali")
- [çčé«äžæ](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Chinese")
- [Français](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "French")
- [ááááá](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Mon-Khmer, Cambodian")
- [àȘà«àȘàȘ°àȘŸàȘ€à«](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Gujarati")
- [Ikirundi](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Bantu â Kirundi")
- [Ukrainian](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Ukrainian")
- [PŃŃŃĐșĐžĐč](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Russian")
- [íê”ìŽ](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Korean")
- [Deitsch](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Pennsylvanian Dutch")
- [ۧ۱ۯÙ](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Urdu")
- [Kiswahili](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Swahili")
- [Af Soomaali](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Somali")
- [Tagalog](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Tagalong")
- [Polski](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Polish")
- [Italiano](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Italian")
- [Norsk](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Norwegian")
- [Español](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Spanish")
- [àșàșČàșȘàșČàș„àșČàș§](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Laotian")
- [Oromiffa](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Cushite [Oromo]")
- [à€čà€żà€à€Šà„](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Hindi")
- [àž àžČàž©àžČàčàžàžą](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Thai")
- [Adamawa](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Fulfulde, Sudanic")
- [Hmoob](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Hmong")
- [Deutsch](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "German")
- [á ááá](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Amharic")
- [Shqip](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Albanian")
- [ΔλληΜÎčÎșÎŹ](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Greek")
- [æ„æŹèȘ](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Japanese")
- [Tiáșżng Viá»t](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Vietnamese")
- [ۧÙŰč۱ۚÙŰ©](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Arabic")
- [unD](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Karen")
- [Srpsko-hrvatski](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Serbo-Croatian")
- [Diné Bizaad](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Navajo")
- [à€šà„à€Șà€Ÿà€Čà„](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Nepali")
- [çčé«äžæ](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Chinese")
- [Français](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "French")
- [ááááá](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Mon-Khmer, Cambodian")
- [àȘà«àȘàȘ°àȘŸàȘ€à«](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Gujarati")
- [Ikirundi](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Bantu â Kirundi")
- [Ukrainian](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Ukrainian")
- [PŃŃŃĐșĐžĐč](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Russian")
- [íê”ìŽ](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Korean")
- [Deitsch](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Pennsylvanian Dutch")
- [ۧ۱ۯÙ](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Urdu")
- [Kiswahili](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Swahili")
- [Af Soomaali](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Somali")
- [Tagalog](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Tagalong")
- [Polski](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Polish")
- [Italiano](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Italian")
- [Norsk](https://www.healthpartners.com/content/dam/brand-identity/pdfs/corporate/language-assistance-for-patients-healthpartners.pdf "Norwegian")
- © 2026 HealthPartners
- [About](https://www.healthpartners.com/about/)
- [Accessibility](https://www.healthpartners.com/accessibility-statement/)
- [Good faith estimate](https://www.healthpartners.com/legal/right-to-a-good-faith-estimate/)
- [Nondiscrimination statement](https://www.healthpartners.com/hp/legal-notices/nondiscrimination/index.html)
- [Notice of privacy practices](https://www.healthpartners.com/hp/legal-notices/privacy-practices/index.html)
- [Privacy policy](https://www.healthpartners.com/hp/legal-notices/privacy/index.html)
- [Surprise billing](https://www.healthpartners.com/legal/surprise-billing/)
- [Terms & Conditions](https://www.healthpartners.com/hp/legal-notices/terms/index.html) |
| Readable Markdown | Melatonin. Some swear by it, others claim it does nothing for them. A favorite of world travelers and weary parents, melatonin seems to be praised and dismissed in equal numbers. While many of us have heard about melatonin supplements, or maybe even tried them ourselves, you might still wonder if melatonin is the key to your best sleep. Weâve rounded up the most frequently asked questions people have about melatonin â and the answers.
Weâll explore how melatonin works, whether itâs recommended for kids and more. Itâs always best to ask your primary care doctor or clinician before taking something new, including melatonin, but in the meantime, we provide more information about the popular sleep-regulating supplement.
## What melatonin does
First things first â what is melatonin?
Melatonin is one of our bodyâs natural hormones. Its job is to help maintain our circadian rhythm. Our circadian rhythm is what dictates our sleep/wake cycles, among other functions. It helps our bodies go to sleep at night and wake up in the morning. When melatonin is not in balance, it can disrupt our sleep cycles. When that happens, we can experience alertness at bedtime and sleepiness during the day, and may increase risks for other health conditions like obesity, diabetes, depression, bipolar disorder or seasonal affective disorder.
Melatonin, in short, is a hormone with an important role to play. But what if your body doesnât produce enough of its own? There are some circumstances where you may want to use melatonin supplements, which are widely available over the counter. Before you buy them, run it by your doctor â they can help you determine if melatonin supplements could be a good option for you.
## Uses for melatonin supplements
Melatonin supplements are sometimes recommended in several circumstances, all related to getting your circadian rhythms on track. People who are blind or canât discern daylight and nighttime (which are important guideposts for our circadian rhythms) are often advised to take melatonin.
Additionally, traveling through different time zones can throw your wake/sleep cycles off balance, so melatonin is recommended to treat and prevent jetlag.
Finally, melatonin can be used in cases of sleep disorders, including insomnia. Even when your sleep schedule is just a few hours off, melatonin has been found to help people get back to normal.
## How melatonin supplements work
Melatonin supplements contain a synthetic version of the natural hormone. They work just the same as the melatonin your body produces, only you get to choose when to take it. They are intended to boost our naturally produced melatonin levels, helping us fall asleep faster and sleep more soundly when needed.
Supplements come in a variety of different forms:
- Pills
- Gummies
- Liquid
- Sprays
- Creams
Each of these forms have their advantages and disadvantages. For example, gummies can be tasty but could cause digestive issues in some people due to added sugar alcohols. On the other hand, liquid melatonin doesnât always taste the best, so it might sit on the shelf. Itâs important to weigh the benefits of each kind of supplement to determine what will work best for you.
## The potential benefits of melatonin supplements
Melatonin supplements have a lot of benefits, including the obvious â helping with short-term sleep problems. Theyâve been shown to be especially useful for help falling asleep, staying asleep and going back to sleep if you wake up.
In addition, melatonin supplements offer other benefits, including:
- Theyâre unlikely to cause dependency problems
- They donât make you feel sluggish or foggy (that âhungoverâ feeling) when you wake up
- Melatonin supplements have been used safely for years and are considered safe for the general adult public
## The possible side effects to melatonin supplements
Over-the-counter melatonin is classified as a supplement and is therefore not regulated by the FDA. That means it hasnât had to pass as many standards and checks as other classes of drugs. Even so, side effects of using melatonin supplements are rare. Side effects, when they do occur, are generally mild and tend to go away when you stop using melatonin. These include:
- Nausea
- Dizziness
- Headache
In very few cases, melatonin can interact with some medications. If youâre taking blood thinners, contraception, diabetes medication, anticonvulsants or immunosuppressants, itâs especially important to check with your doctor before starting melatonin.
Another thing to be aware of when taking melatonin is the drowsiness you will experience and how that might impact your daily life. As drowsiness is an effect of melatonin, never take melatonin supplements if you expect to drive or operate heavy machinery soon after. Keep your melatonin supplements in the bedroom (or an overhead bin) and use only when itâs safe for you to fall asleep. As with all supplements and medications, but particularly with melatonin gummies, which can be mistaken for candy, itâs important to keep these out of the reach of children.
## When melatonin will start working
The effects of melatonin usually kick in about 30 minutes after you take it, but itâs possible it will take longer. Itâs a good idea to take melatonin about an hour before going to sleep, as this has been found to bolster your natural melatonin levels.
Be sure to give yourself the best chance for a restful sleep by using melatonin in conjunction with other good sleep habits, like stopping screen time, dimming lights and making sure youâre comfortable and relaxed.
## How long melatonin lasts
The reason you donât experience that groggy feeling in the morning after taking melatonin is that it doesnât stay in your body very long. A dose usually is out of your system within 5 hours.
### Other forms of melatonin
On the other hand, for those who have trouble staying asleep throughout the night, extended-release melatonin can be helpful. This form of melatonin stays in your body longer, so that whatever time you wake up during the night, itâs likely youâll have enough melatonin in your system to help you fall back asleep.
### Is melatonin addictive?
As we mentioned, itâs not likely for you to become addicted to melatonin. Because itâs the same hormone as what your body produces naturally, itâs thought that you canât become dependent on it.
However, melatonin supplements may become a habit, because once youâre finding your happy sleep groove with melatonin supplements, you might be hesitant to go without them. Even if your body doesnât crave melatonin, your brain might think itâs essential to take for good sleep.
## Melatonin safety
Melatonin is considered safe, but itâs possible to take too much, which can impact the chemical balance of your brain. This can cause dizziness, mood changes, stomach issues and headaches.
Since itâs not as regulated as medications that must be cleared by the FDA, itâs possible that some melatonin products may recommend doses that are higher than you need. Always take the lowest amount possible and talk to your doctor before starting anything labeled âextra strength.â
## When is melatonin recommended for adults?
Doctors will often recommend melatonin for healthy adults, depending on the specifics of their need and their health situation. But when it is recommended, itâs usually for a short amount of time and for specific uses. For example, it may be good to use melatonin supplements for getting back to your regular sleep schedule after jet lag or other sleep disruptions such as shift changes or short-term anxiety.
### Who shouldnât take melatonin
As mentioned before, melatonin supplements can interact with certain medications, so if you have diabetes, are taking immunity suppressants or blood thinners, or using certain kinds of contraceptives or anticonvulsants, donât take melatonin unless cleared by your doctor.
Elderly people may want to exercise caution when considering melatonin. Studies have shown that melatonin breaks down more slowly in older populations and can lead to daytime drowsiness. In addition, the American Academy of Sleep Medicine released a report in 2015 that stated people living with dementia should not take melatonin.
### Melatonin and pregnancy
Even though pregnancy and early parenthood are prime examples of when youâll experience disrupted sleep, melatonin isnât the answer in these cases. Melatonin and its impact on [pregnancy](https://www.healthpartners.com/blog/foods-when-pregnant/) and [breastfeeding](https://www.healthpartners.com/blog/breastfeeding-and-food-and-drink/) is not known, so until more research has been done, itâs not advisable to use melatonin supplements when youâre pregnant or breastfeeding.
## Is melatonin recommended for kids?
There are plenty of nighttime gummies for kids that contain melatonin. They are generally considered safe for healthy children 5 and older, but you should check with your childâs pediatrician before using them. However, melatonin should only ever be used with lifestyle changes that can help your child fall asleep independent of melatonin. These can include [limiting screen time](https://www.healthpartners.com/blog/screen-time-for-kids/), establishing a nighttime routine and moving bedtimes closer to the time your child falls asleep naturally.
If your child or teen is experiencing any of the following, itâs not a good idea to take melatonin:
- Insomnia due to anxiety
- Insomnia due to an injury or illness
- Insomnia due to an underlying health condition
Melatonin supplements should always be kept out of the reach of children and never given to children under 3 years of age. Ages 4-5 should only take melatonin if recommended by their pediatrician.
## Taking melatonin every night
Melatonin supplements are best for short periods of time, like recovery from jetlag, switching from a day to a night shift, or other temporary conditions. You can take it every night during these times, but it shouldnât be used long-term.
As with many supplements, using melatonin consistently during these short periods of sleep cycle adjustments will yield the best results.
## Natural melatonin sources
Melatonin can be found in your pineal gland, supplements and even some food. If youâre looking for an alternative source, try the following melatonin-rich foods.
- Milk
- Nuts
- Tart cherry juice
- Oats
- Mushrooms
- Oily fish
- Eggs
Some of these foods are excellent for before bed. Tart cherry juice, for example, has been found to be a very effective sleep aid. But donât worry, you donât have to have an oily fish snack before bed to get the benefit of melatonin-rich foods. These foods boost your regularly occurring melatonin supply and can help you stay on track with your circadian rhythms the whole day long.
## Ways to get better sleep without taking melatonin
The best sleep is, of course, the sleep that comes naturally, at the right time, for the right length of time. Before trying medications or supplements, [try lifestyle changes](https://www.healthpartners.com/blog/how-to-sleep-better/) that can help you get better sleep. This might mean unplugging from your screens two hours before bedtime, exercising at the right time of day, making tweaks to your diet and ditching caffeine after noon. Melatonin supplements may be helpful, but thereâs no replacing the kind of natural sleep your body is meant to have.
If youâre not able to fall asleep on your own, talk to your [primary care doctor](https://www.healthpartners.com/care/find/doctors/primary-care/) or clinician to discuss any sleep challenges youâre experiencing. Melatonin might be an option for you to try. |
| Shard | 0 (laksa) |
| Root Hash | 89668353990130200 |
| Unparsed URL | com,healthpartners!www,/blog/melatonin-benefits-side-effects/ s443 |