🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 95 (from laksa148)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa095.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.sleepfoundation.org/melatonin\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.sleepfoundation.org/melatonin\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.sleepfoundation.org\/melatonin","crawl_time":1775509445,"first_indexed_time":1607528100,"http_code":200,"src_unparsed":"org,sleepfoundation!www,\/melatonin s443","src_root_hash":"1916647574837971495","history_drop_reason":null,"meta_title":"Melatonin: Usage, Side Effects, and Safety","meta_descriptions":["Considering melatonin supplements to help you sleep? We break down benefits, risks, side-effects, and how to choose the best product for you."],"attrs_boilerpipe_text":"Skip to content\nKey Takeaways\nMelatonin is a hormone that regulates the sleep-wake cycle.\nSupplementary melatonin can help you fall asleep or adjust to new time zones.\nExperts recommend a dosage of 1 to 5 milligrams of melatonin about 30 minutes before bed.\nConsult your doctor before taking melatonin or giving it to children.\nExogenous melatonin—a synthetic version of the body’s natural sleep hormone—has grown increasingly popular as a sleep aid over the last two decades. Nearly two thirds of American adults have taken melatonin supplements, and use among children and adolescents is also on the rise.\nWhile scientific evidence suggests that\nmelatonin supplements\nmay help some people fall asleep more easily, this over-the-counter sleep aid is not a cure-all for sleep difficulties. Before using these supplements, it is important to understand how melatonin works, when it is most likely to be beneficial, and when to talk to your doctor.\nMelatonin\nis a naturally occurring hormone that helps regulate the body’s\ncircadian rhyt\nh\nms\n, which are biological patterns that operate on a 24-hour clock. Specifically, melatonin plays a vital role in the sleep-wake cycle.\nFor a healthy individual with a normal sleep-wake cycle, the body begins producing melatonin every evening around the time sun goes down. This causes a gradual increase in sleepiness. Melatonin production continues into the night, peaking about seven hours after sunset. This helps the person stay asleep through the night. In the morning, melatonin drops to undetectable levels, as\nexposure to light\ninhibits production of the sleep hormone. This helps a person feel alert upon waking.\nFor some people who have difficulty falling asleep, taking supplemental melatonin\nabout 30 minutes\nbefore bedtime may help. Supplementing naturally produced melatonin can reinforce circadian rhythms and signal to the body that it’s time to sleep. For this reason, melatonin supplements may be a good choice for individuals who:\nHave naturally low levels of melatonin\nTemporarily struggle to fall asleep due to circumstances such as\nstress\nor\njet lag\n \nTake medications that interfere with sleep\nAre night owls but\nneed to wake early\n \nHow Melatonin Can Get You More Sleep\nMelatonin for Sleep Disorders\nMelatonin supplements are likely to benefit people with sleep disorders that affect their circadian rhythms. Supplemental melatonin may also benefit people with other types of sleep disorders, though results tend to be more variable and less impactful and prescription medications may be necessary.\nNon-24-hour sleep-wake rhythm disorder (N24SWD):\nPeople with\nN24SWD\n, most of whom are blind, have circadian rhythms that do not synchronize with the 24-hour cycle of day and night.\nTaking melatonin an hour before bedtime\ncan help align a person’s circadian clock with their environment, even in the absence of light and darkness.\nDelayed sleep-wake phase disorder (DSWPD):\nPeople with\nDSWPD\n, which mainly affects adolescents and young adults, aren’t able to fall asleep until long after conventional or desired bedtimes. While melatonin supplements aren’t a first-line treatment for DSWPD, they may help people with the disorder\nfall asleep earlier.\nInsomnia:\nMelatonin is not typically prescribed as the sole treatment for\ninsomnia\n, but it may be used alongside other therapies to help reduce the amount of time it takes to fall asleep at bedtime.\nShift work disorder:\nSmall doses of melatonin may help\npeople who work rotating or night shifts\nfall asleep more easily during the day. However, some experts warn against taking melatonin for this purpose, as it can be difficult for shift workers to effectively time its administration or to predict its effect\ns\n.\nSay Goodbye to Insomnia\nSign up to receive emails about how to improve your sleep,\u2028as well as our comprehensive Better Sleep Guidebook.\nMelatonin for Kids\nResearch on the safety and efficacy of sleep aids for children is limited, so caregivers should not administer melatonin supplements to children\nunless a doctor has instructed them to do so.\nSupplemental melatonin may be appropriate for children and adolescents with particular sleep, behavioral, and developmental disorders.\nMelatonin supplements are rarely the right choice for children under the age of 5, whose sleep problems tend to be behavioral in nature and can often be resolved by establishing\nhealthy sleep habits\nand adjusting sleep environments. Additionally, melatonin should not be used to enhance sleep in children who don’t have sleep problems or to force them to go to bed earlier. \nAccidental overdoses of melatonin supplements by children have been on the rise. It is vital that caregivers administer melatonin\naccording to instructions provided by a doctor\nand safely store melatonin supplements out of the reach of children.\nWhile research suggests that short-term use of melatonin is safe for most adults, more studies are needed to confirm its long-term safety. Unlike some sleep aids, melatonin supplements are not believed to be habit-forming, and they have\nrelatively mild side effects.\nPossible Interactions\nBefore you begin taking melatonin supplements, make sure to talk to your doctor about potential interactions that could compromise your health. Melatonin supplements have the potential to interact with medications and are generally not recommended for people who:\nAre pregnant or breastfeeding\nHave a bleeding disorder\nExperience depression\nHave seizures\nAre recipients of an organ transplant\nSome medications—including\nbirth control pills\n, certain serotonin reuptake inhibitors (SSRIs), and caffeine—might intensify the effects of melatonin supplements. Additionally, combining melatonin supplements with certain medications can reduce their effectiveness of the medications or produce unwanted side effects. \nOver-the-counter supplements may contain as little as .2 milligrams or as much as 20 milligrams of melatonin. They also come in an array of formulations, including slow- and fast-release pills,\ngummies\n, dissolvable tablets, liquids, gels, creams, and\npatches\n. Given the variety of available options, it’s important to talk to a doctor about the best choice for you.\nThe ideal\nmelatonin dosage\nfor you will depend on the sleep problem you’re treating, as well as your personal characteristics and health history. For adults and adolescents, doctors usually recommend dosages in the 1 to 5 milligram range.\nDosages for children\nmay range from .2 milligrams to three milligrams. \n“More is not better when it comes to melatonin. Going above 2-3 mg likely won’t work any better than 1mg or less, but does increase one’s risk for side effects.”\nResearch indicates that melatonin dosages below 1 milligram may work just as well as higher doses. Unless directed otherwise by a doctor, it is best to start with the lowest possible dose and to increase as needed. Experts recommend taking no more than 10 milligrams per 24 hour period.\nA complicating factor is the fact that\nmany melatonin supplements are mislabeled.\nRecent studies have shown that the majority of melatonin products\ndo not contain the advertised dosage of the sleep hormone.\nTests have revealed that some products have significantly less melatonin than stated on the label, while others have\nmore than four times\nthe advertised amount of melatonin.\nIn the United States, melatonin is considered a dietary supplement, so the Food and Drug Administration (FDA) does not subject it to the same rigorous standards as pharmaceutical drugs. For this reason, melatonin users should exercise caution when considering their melatonin options.\nTo give yourself the best chance of getting a\nhigh quality product\nwith accurate dosage of melatonin, try looking for a U.S. Pharmacopeia certification on the label (which ensures that the product has been vetted by an outside organization), asking your doctor or a pharmacist to suggest a trusted brand, or picking a low-dose option.\nAlternatives to Melatonin\nMelatonin isn’t the right choice for everyone. You may get the results you are looking for by cultivating healthy sleep habits, changing your sleeping environment, or addressing the root causes of your sleep difficulties.\nPractice healthy sleep hygiene:\nCommitting to\nhealthy sleep practices\ncan help you sleep better. Try going to bed and getting up at the same time every day. Develop a relaxing bedtime routine. Exercise regularly, and avoid caffeine and alcohol in the evening.\nAvoid screens in the hours before bedtime:\nPhones, tablets, TVs, and other electronic devices with screens emit\nblue light\n, which inhibits melatonin production.\nEnhance your sleep environment:\nMake sure that your bedroom is cool, dark, and quiet. Consider purchasing a more\ncomfortable mattress\nor\nhigh quality sheets\n. \nAddress underlying health concerns:\nMany health problems can interfere with sleep. Treating conditions like chronic pain,\nsleep apnea\n, and acid reflux may help you get better sleep.\nFocus on your mental health:\nStress, anxiety, and depression can all make it hard to sleep. Consider seeing a counselor, engaging in\nrelaxation exercises\n, or asking for support from family and friends.\nTry cognitive behavioral therapy for insomnia (CBT-I):\nIf you have insomnia, you might try CBT-I, which is an\neffective insomnia treatment\n. CBT-I involves addressing thought patterns and behaviors that interfere with sleep with the help of a licensed mental health professional.\nMedical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Always consult your doctor before taking a new medication or changing your current treatment.\nStill have questions? Ask our community!\nJoin our\nSleep Care Community\n— a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\nWritten By\nLucy Bryan,\nContributing Writer\nLucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University.\nMedically Reviewed by\nDustin Cotliar, MD, MPH,\nPhysician\nDustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine.\nLearn more about our Editorial Team\nReferences\n9 Sources\nShane-McWhorter, L. (2023, January). Melatonin. Merck Manual Professional Version.\nhttps:\/\/www.merckmanuals.com\/professional\/special-subjects\/dietary-supplements\/melatonin\nNeubauer, D. (2024 February). Pharmacotherapy for insomnia in adults. In R. Benca, J. Elmore, & A. Eichler (Ed.). UpToDate.\nhttps:\/\/www.uptodate.com\/contents\/pharmacotherapy-for-insomnia-in-adults#H2582713949\nA.D.A.M. Medical Encyclopedia. (2023, October 18). Melatonin. MedlinePlus.\nhttps:\/\/medlineplus.gov\/druginfo\/natural\/940.html\nAbbott, S. (2024, February). Non-24-hour sleep-wake rhythm disorder. In C. Goldstein & A. Eichler (Ed.). UpToDate.\nhttps:\/\/www.uptodate.com\/contents\/non-24-hour-sleep-wake-rhythm-disorder\nAuger, R. (2024, February). Delayed sleep-wake phase disorder. In C. Goldstein, R. Chervin, & A. Eichler (Ed.). UpToDate.\nhttps:\/\/www.uptodate.com\/contents\/delayed-sleep-wake-phase-disorder\nJ. Owens. (2024, February). Pharmacotherapy for insomnia in children and adolescents: A rational approach. In R. Chervin & A. Eichler (Ed.). UpToDate.\nhttps:\/\/www.uptodate.com\/contents\/pharmacotherapy-for-insomnia-in-children-and-adolescents-a-rational-approach\nSalahub, C., Wu, P. E., Burry, L. D., Soong, C., Sheehan, K. A., MacMillan, T. E., & Lapointe-Shaw, L. (2022). Melatonin for Insomnia in Medical Inpatients: A Narrative Review. Journal of clinical medicine, 12(1), 256.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/36615056\nErland, L. A., & Saxena, P. K. (2017). Melatonin natural health products and supplements: Presence of serotonin and significant variability of melatonin content. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine, 13(2), 275–281.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/27855744\/\nCohen, P. A., Avula, B., Wang, Y. H., Katragunta, K., & Khan, I. (2023). Quantity of Melatonin and CBD in Melatonin Gummies Sold in the US. JAMA, 329(16), 1401–1402.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/37097362\/","attrs_markdown":"[Skip to content](https:\/\/www.sleepfoundation.org\/melatonin#post_content)\n\n[![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)](https:\/\/www.sleepfoundation.org\/)\n\n![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)\n\n![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)\n\nSLEEP PRODUCTS\n\n- Mattresses\n  Mattresses\n  \n  - [All Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - [Best Mattress of 2026](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - Best of\n    - [Best Mattress for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)\n    - [Best Mattress for Back Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain)\n    - [Best Mattress for Hip Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-hip-pain)\n    - 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OTHER\n      - [Best Mattress in a Box](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-in-a-box)\n      - [Best Affordable Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cheap-mattress)\n      - [Best King Size Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-king-mattress)\n      - [Best Mattress for Kids](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-kids)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - Reviews\n    - POPULAR BRANDS\n      - [Casper](https:\/\/www.sleepfoundation.org\/mattress-reviews\/casper-mattress-review)\n      - [Saatva](https:\/\/www.sleepfoundation.org\/mattress-reviews\/saatva-mattress-review)\n      - [Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-reviews\/sleep-number-classic-series-mattress-review)\n    - FOAM\n      - [Nectar Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/nectar-mattress-review)\n      - [Bear](https:\/\/www.sleepfoundation.org\/mattress-reviews\/bear-mattress-review)\n      - [Loom & Leaf](https:\/\/www.sleepfoundation.org\/mattress-reviews\/loom-and-leaf-mattress-review)\n      - [Tempur-Pedic](https:\/\/www.sleepfoundation.org\/mattress-reviews\/tempurpedic-adapt-mattress-review)\n    - HYBRID\n      - [Helix Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/helix-mattress-review)\n      - [DreamCloud Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/dreamcloud-mattress-review)\n      - [WinkBed Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/winkbed-mattress-review)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - Compare\n    - MATTRESS MATCH\n      - [Mattress Finder Tool](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)\n      - [Take the Mattress Quiz](https:\/\/www.sleepfoundation.org\/mattress-quiz)\n    - POPULAR BRANDS\n      - [Nectar vs. Casper](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/nectar-vs-casper)\n      - [Tempur-Pedic vs. Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/tempurpedic-vs-sleep-number)\n    - LEARN\n      - [Do You Need a Box Spring?](https:\/\/www.sleepfoundation.org\/mattress-information\/do-you-need-a-box-spring)\n      - [What is Memory Foam?](https:\/\/www.sleepfoundation.org\/mattress-information\/what-is-memory-foam)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - [All Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)\n- Bedding\n  Bedding\n  \n  - [All](https:\/\/www.sleepfoundation.org\/best-bedding)\n  - Pillows & Bedding\n    - PILLOWS\n      - [The Best Pillows of 2026](https:\/\/www.sleepfoundation.org\/best-pillows)\n      - [The Best Pillows for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-side-sleepers)\n      - [The Best Pillows for Neck Pain](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-neck-pain)\n    - SHEETS\n      - [Top-Rated Bed Sheets](https:\/\/www.sleepfoundation.org\/best-sheets)\n      - [Best Cooling Sheets](https:\/\/www.sleepfoundation.org\/best-sheets\/best-cooling-sheets)\n    - BEDDING\n      - [The Best Weighted Blankets of 2026](https:\/\/www.sleepfoundation.org\/best-weighted-blankets)\n      - [The Best Bedding of 2026](https:\/\/www.sleepfoundation.org\/best-bedding)\n      - [The Best Comforters](https:\/\/www.sleepfoundation.org\/best-bedding\/best-comforter)\n    - [![Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/best-bedding\/best-cooling-comforter)\n  - Mattress Toppers & More\n    - MATTRESS TOPPERS\n      - [The Best Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers)\n      - [Best Cooling Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-cooling-mattress-topper)\n      - [Best Memory Foam Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-memory-foam-mattress-topper)\n    - MATTRESS PADS\n      - [Best Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads)\n      - [Cooling Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads\/best-cooling-mattress-pad)\n    - PROTECTORS\n      - [The Best Mattress Protectors of 2026](https:\/\/www.sleepfoundation.org\/best-mattress-protectors)\n      - [Best Full Mattress Encasements](https:\/\/www.sleepfoundation.org\/best-mattress-protectors\/best-mattress-encasements)\n    - [![Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/best-bedding\/best-cooling-comforter)\n  - [All Bedding](https:\/\/www.sleepfoundation.org\/best-bedding)\n- Sleep Solutions\n  Sleep Solutions\n  \n  - [All Solutions](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n  - Get Sleep Tested\n    - AT-HOME TESTING\n      - [Buy an At-Home Sleep Test](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n      - [What's an At-Home Sleep Test?](https:\/\/www.sleepfoundation.org\/sleep-studies\/at-home-sleep-study)\n    - IN-LAB TESTING\n      - [How Does a Sleep Study Work?](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-does-a-sleep-study-work)\n      - [How Much Does a Sleep Study Cost?](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-much-does-a-sleep-study-cost)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - Sleep Therapy\n    - CPAP\n      - [The Best CPAP Machines](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n      - [Top-Rated CPAP Masks](https:\/\/www.sleepfoundation.org\/best-cpap-mask)\n      - [Need Therapy? Start Here](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n    - ANTI-SNORING\n      - [The Best Anti-Snoring Mouthpieces](https:\/\/www.sleepfoundation.org\/best-anti-snoring-mouthpieces-and-mouthguards)\n      - [Mouth Taping](https:\/\/www.sleepfoundation.org\/snoring\/mouth-taping-for-sleep)\n      - [CPAP Alternatives](https:\/\/www.sleepfoundation.org\/sleep-apnea\/alternatives-to-cpap)\n    - SERVICES & SUPPLEMENTS\n      - [The Best Sleep Apps of 2026](https:\/\/www.sleepfoundation.org\/best-sleep-apps)\n      - [The Best Magnesium Supplements](https:\/\/www.sleepfoundation.org\/magnesium\/best-magnesium-for-sleep)\n      - [Best Sleep Supplements](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - Sleep Environment\n    - SLEEP TECH\n      - [The Best Sleep Trackers We've Tested](https:\/\/www.sleepfoundation.org\/best-sleep-trackers)\n      - [Top-Rated White Noise Machines](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-white-noise-machines)\n    - BED FRAMES\n      - [The Best Adjustable Beds](https:\/\/www.sleepfoundation.org\/best-adjustable-bed)\n      - [Our Favorite Bed Frames](https:\/\/www.sleepfoundation.org\/best-bed-frames)\n    - PERSONAL CARE PRODUCTS\n      - [Blue Light Blocking Glasses](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-blue-light-blocking-glasses)\n      - [Wake-Up Lights](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-wake-up-lights)\n      - [Sleep Masks](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-sleep-masks)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - [All Solutions](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n- Sleep Health\n  Sleep Health\n  \n  - [All Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n  - Sleep Disorders\n    - COMMON DISORDERS\n      - [Insomnia](https:\/\/www.sleepfoundation.org\/insomnia)\n      - [Parasomnias](https:\/\/www.sleepfoundation.org\/parasomnias)\n      - [Excessive Sleepiness](https:\/\/www.sleepfoundation.org\/excessive-sleepiness)\n    - BREATHING-RELATED\n      - [Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea)\n      - [Obstructive Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea\/obstructive-sleep-apnea)\n      - [Central Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea\/central-sleep-apnea)\n    - MOVEMENT-RELATED\n      - [Sleepwalking](https:\/\/www.sleepfoundation.org\/parasomnias\/sleepwalking)\n      - [Bruxism](https:\/\/www.sleepfoundation.org\/bruxism)\n      - [Restless Legs Syndrome](https:\/\/www.sleepfoundation.org\/restless-legs-syndrome)\n    - TESTING & TREATMENTS\n      - [CPAP](https:\/\/www.sleepfoundation.org\/cpap)\n      - [Home Sleep Test](https:\/\/www.sleepfoundation.org\/sleep-studies\/at-home-sleep-study)\n      - [What to Do When You Can't Sleep](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - Improve Your Sleep\n    - SLEEP HABITS\n      - [The Ultimate Sleep Improvement Plan](https:\/\/www.sleepfoundation.org\/sleep-habits)\n      - [The 20 Most Proven Sleep Tips](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/healthy-sleep-tips)\n      - [Sleep Hygiene](https:\/\/www.sleepfoundation.org\/sleep-hygiene)\n    - SLEEP AIDS\n      - [Melatonin](https:\/\/www.sleepfoundation.org\/melatonin)\n      - [Magnesium](https:\/\/www.sleepfoundation.org\/magnesium)\n      - [The Most Effective Sleep Aids](https:\/\/www.sleepfoundation.org\/sleep-aids)\n    - TOOLS & PRODUCTS\n      - [Sleep Calculator](https:\/\/www.sleepfoundation.org\/sleep-calculator)\n      - [7 Nights to Better Sleep](https:\/\/www.sleepfoundation.org\/sleep-habits\/7-night-sleep-habit-builder)\n      - [Submit Your Sleep Story](https:\/\/www.sleepfoundation.org\/about-us\/submit-your-sleep-story)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - Understand Your Sleep\n    - SCIENCE OF SLEEP\n      - [How Sleep Works](https:\/\/www.sleepfoundation.org\/how-sleep-works)\n      - [Circadian Rhythm](https:\/\/www.sleepfoundation.org\/circadian-rhythm)\n      - [The Stages of Sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep)\n    - IMPACTS\n      - [Snoring](https:\/\/www.sleepfoundation.org\/snoring)\n      - [Sleep Deprivation](https:\/\/www.sleepfoundation.org\/sleep-deprivation)\n      - [How Electronics Affect Your Sleep](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-electronics-affect-sleep)\n    - STATISTICS\n      - [Sleep Data & Research](https:\/\/www.sleepfoundation.org\/how-sleep-works\/sleep-facts-statistics)\n      - [How Much Sleep Do We Need?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - [All Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n- About Us\n  About Us\n  \n  - Who We Are\n    - OUR MISSION\n      - [What We Do](https:\/\/www.sleepfoundation.org\/about-us)\n      - [Our Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are)\n    - OUR MEDICAL TEAM\n      - [Medical Advisory Board](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#medical-advisory-board)\n    - OUR PROCESS\n      - [Editorial Policy](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy)\n      - [How We Review Products](https:\/\/www.sleepfoundation.org\/research-methodology)\n    - [![Test Lab: Expert Tested. Sleeper Approved.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/08\/Bedroom-Environment-1-300x125.jpg) Test Lab: Expert Tested. Sleeper Approved.](https:\/\/www.sleepfoundation.org\/research-methodology)   [![Sleep Video Library](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/04\/best_clips.00_09_45_18.still029_720-300x169.jpg) Sleep Video Library](https:\/\/www.sleepfoundation.org\/video)\n  - [Contact Us](https:\/\/www.sleepfoundation.org\/about-us\/contact)\n- [Community](https:\/\/community.sleepfoundation.org\/)\n- [Sleep Quiz](https:\/\/www.sleepfoundation.org\/sleep-quiz)\n\n- [![Facebook Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-facebook.svg)](https:\/\/www.facebook.com\/sleepisthefoundation\/)\n- [![Twitter Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/sf-twitter.svg)](https:\/\/twitter.com\/sleepisthefound)\n- [![YouTube Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/social_youtube.svg)](https:\/\/www.youtube.com\/c\/SleepIsTheFoundation)\n- [![Instagram Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/sf-instagram.svg)](https:\/\/www.instagram.com\/sleepisthefoundation)\n- [![LinkedIn Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-linkedin.svg)](https:\/\/www.linkedin.com\/showcase\/sleepisthefoundation)\n- [![TikTok Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-tiktok.svg)](https:\/\/www.tiktok.com\/@sleepisthefoundation)\n\nWhen you buy through our links, we may earn a commission. Products or services may be offered by an affiliated entity. [Learn more.](https:\/\/www.sleepfoundation.org\/about-us\/advertising-disclosure)\n\n![Main Intro Section Image](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/07\/Header-Image-8-1.svg)\n\n# Melatonin: Usage, Side Effects, and Safety\nUpdated July 10, 2025\n\nWritten by Lucy Bryan\n\n![Lucy Bryan](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/lucy_bryan-lg-profile-150x150.jpg)\n\nLucy Bryan\n\nContributing Writer\n\nLucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University.\n\n[Read Full Bio](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#lucy_bryan)\n\nWant to read more about all our experts in the field?\n\n[Learn About The Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n\\| Medically Reviewed by Dustin Cotliar, MD, MPH\n\n![Dustin Cotliar, MD, MPH](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/10\/profiledustin-cotliar-150x150.jpeg)\n\nDustin Cotliar, MD, MPH\n\nPhysician\n\nDustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine.\n\n[Read Full Bio](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#dustin_cotliar,_md,_mph)\n\nWant to read more about all our experts in the field?\n\n[Learn About The Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n- [What Is Melatonin?](https:\/\/www.sleepfoundation.org\/melatonin#what-is-melatonin--1)\n- [Benefits of Melatonin for Sleep](https:\/\/www.sleepfoundation.org\/melatonin#benefits)\n- [Side Effects of Melatonin](https:\/\/www.sleepfoundation.org\/melatonin#side-effects)\n- [How Much Melatonin Should I Take?](https:\/\/www.sleepfoundation.org\/melatonin#how-much)\n- [How to Choose Melatonin Supplements](https:\/\/www.sleepfoundation.org\/melatonin#how_to_choose)\n\nKey Takeaways\n\n- Melatonin is a hormone that regulates the sleep-wake cycle.\n- Supplementary melatonin can help you fall asleep or adjust to new time zones.\n- Experts recommend a dosage of 1 to 5 milligrams of melatonin about 30 minutes before bed.\n- Consult your doctor before taking melatonin or giving it to children.\n\nExogenous melatonin—a synthetic version of the body’s natural sleep hormone—has grown increasingly popular as a sleep aid over the last two decades. Nearly two thirds of American adults have taken melatonin supplements, and use among children and adolescents is also on the rise.\n\nWhile scientific evidence suggests that [melatonin supplements](https:\/\/www.sleepfoundation.org\/melatonin\/best-melatonin-supplements) may help some people fall asleep more easily, this over-the-counter sleep aid is not a cure-all for sleep difficulties. Before using these supplements, it is important to understand how melatonin works, when it is most likely to be beneficial, and when to talk to your doctor.\n\n[![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2009\/04\/MomentousEliteSleep-2-768x768.webp)Our Top Melatonin Supplement We’ve tried a lot of melatonin supplements and we’ve even made our own. The ones from Momentous are our favorite. From Our Partners at SleepDoctor.com. Shop at Sleep Doctor](https:\/\/sleepdoctor.com\/products\/elite-sleep)\n## What Is Melatonin?\nMelatonin [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.[View Source](https:\/\/www.sleepfoundation.org\/melatonin#references-181964) is a naturally occurring hormone that helps regulate the body’s [circadian rhyt](https:\/\/www.sleepfoundation.org\/circadian-rhythm)[h](https:\/\/www.sleepfoundation.org\/circadian-rhythm)[ms](https:\/\/www.sleepfoundation.org\/circadian-rhythm), which are biological patterns that operate on a 24-hour clock. Specifically, melatonin plays a vital role in the sleep-wake cycle.\n\nFor a healthy individual with a normal sleep-wake cycle, the body begins producing melatonin every evening around the time sun goes down. This causes a gradual increase in sleepiness. Melatonin production continues into the night, peaking about seven hours after sunset. This helps the person stay asleep through the night. In the morning, melatonin drops to undetectable levels, as [exposure to light](https:\/\/www.sleepfoundation.org\/bedroom-environment\/light-and-sleep) inhibits production of the sleep hormone. This helps a person feel alert upon waking.\n\n![Video thumbnail](https:\/\/img.youtube.com\/vi\/kegzv0dXWAc\/hqdefault.jpg)\n\n###\n[![Woman taking nighly melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/safe-melatonin-every-night.jpg)Is It Safe to Take Melatonin Every Night?](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night)\n\n[Is Melatonin Bad for You?![Young girl taking medication before bed](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/04\/melatonin-bad-for-you.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/is-melatonin-bad-for-you)\n\n[How Long Does Melatonin Last?![A person pours a pill into their hand](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/09\/man-taking-melatonin.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/how-long-does-melatonin-last)\n\n[How Long Does Melatonin Take to Work?![How Long Does Melatonin Take to Work?](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/10\/how-long-does-melatonin-take-to-work.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/how-long-does-melatonin-take-to-work)\n\n[Does Melatonin Expire?![Woman taking melatonin before bed](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/Does-Melatonin-Expire.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/does-melatonin-expire)\n## Benefits of Melatonin for Sleep\nFor some people who have difficulty falling asleep, taking supplemental melatonin about 30 minutes [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https:\/\/www.sleepfoundation.org\/melatonin#references-253039) before bedtime may help. Supplementing naturally produced melatonin can reinforce circadian rhythms and signal to the body that it’s time to sleep. For this reason, melatonin supplements may be a good choice for individuals who:\n\n- Have naturally low levels of melatonin [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.[View Source](https:\/\/www.sleepfoundation.org\/melatonin#references-253041)\n- Temporarily struggle to fall asleep due to circumstances such as [stress](https:\/\/www.sleepfoundation.org\/insomnia\/stress-and-insomnia) or [jet lag](https:\/\/www.sleepfoundation.org\/travel-and-sleep\/jet-lag)\n- Take medications that interfere with sleep\n- Are night owls but [need to wake early](https:\/\/www.sleepfoundation.org\/sleep-faqs\/how-to-become-a-morning-person)\n\n###\n- [![Man taking pills](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/Melatonin-Overdose-How-Much-Melatonin-Should-You-Take.jpg)How Melatonin Can Get You More Sleep](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-benefits)\n### Melatonin for Sleep Disorders\nMelatonin supplements are likely to benefit people with sleep disorders that affect their circadian rhythms. Supplemental melatonin may also benefit people with other types of sleep disorders, though results tend to be more variable and less impactful and prescription medications may be necessary.\n\n- **Non-24-hour sleep-wake rhythm disorder (N24SWD):** People with [N24SWD](https:\/\/www.sleepfoundation.org\/non-24-sleep-wake-disorder\/symptoms-diagnosis), most of whom are blind, have circadian rhythms that do not synchronize with the 24-hour cycle of day and night. Taking melatonin an hour before bedtime [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https:\/\/www.sleepfoundation.org\/melatonin#references-252209) can help align a person’s circadian clock with their environment, even in the absence of light and darkness.\n- **Delayed sleep-wake phase disorder (DSWPD):** People with [DSWPD](https:\/\/www.sleepfoundation.org\/delayed-sleep-wake-phase-syndrome), which mainly affects adolescents and young adults, aren’t able to fall asleep until long after conventional or desired bedtimes. While melatonin supplements aren’t a first-line treatment for DSWPD, they may help people with the disorder fall asleep earlier. [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https:\/\/www.sleepfoundation.org\/melatonin#references-253043)\n- **Insomnia:** Melatonin is not typically prescribed as the sole treatment for [insomnia](https:\/\/www.sleepfoundation.org\/insomnia), but it may be used alongside other therapies to help reduce the amount of time it takes to fall asleep at bedtime.\n- **Shift work disorder:** Small doses of melatonin may help [people who work rotating or night shifts](https:\/\/www.sleepfoundation.org\/shift-work-disorder) fall asleep more easily during the day. However, some experts warn against taking melatonin for this purpose, as it can be difficult for shift workers to effectively time its administration or to predict its effect**s**.\n\n## Say Goodbye to Insomnia\nSign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Email-Capture-Icon.svg)\n### Melatonin for Kids\nResearch on the safety and efficacy of sleep aids for children is limited, so caregivers should not administer melatonin supplements to children unless a doctor has instructed them to do so. [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https:\/\/www.sleepfoundation.org\/melatonin#references-253045)\n\nSupplemental melatonin may be appropriate for children and adolescents with particular sleep, behavioral, and developmental disorders.\n\nMelatonin supplements are rarely the right choice for children under the age of 5, whose sleep problems tend to be behavioral in nature and can often be resolved by establishing [healthy sleep habits](https:\/\/www.sleepfoundation.org\/children-and-sleep\/sleep-strategies-kids) and adjusting sleep environments. Additionally, melatonin should not be used to enhance sleep in children who don’t have sleep problems or to force them to go to bed earlier.\n\n###\n- [![Sleeping child holding teddy bear](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/Should-You-Give-Melatonin-To-Children.jpg)Melatonin for Kids](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-for-children)\n- [![Melatonin Dosage for Kids](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/06\/Melatonin-Dosage-for-kids-2.jpg)Melatonin Dosage for Kids](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-for-kids)\n\nAccidental overdoses of melatonin supplements by children have been on the rise. It is vital that caregivers administer melatonin **according to instructions provided by a doctor** and safely store melatonin supplements out of the reach of children.\n\n## Side Effects of Melatonin\nWhile research suggests that short-term use of melatonin is safe for most adults, more studies are needed to confirm its long-term safety. Unlike some sleep aids, melatonin supplements are not believed to be habit-forming, and they have relatively mild side effects. [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/melatonin#references-253051)\n\n###\n- [![stock photo of a young man with a headache](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/06\/man-with-headache.jpg)Melatonin Side Effects](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-side-effects)\n- [![Woman lying in bed with her face covered in distress](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/melatonin-nightmares.jpg)Can Melatonin Cause Nightmares?](https:\/\/www.sleepfoundation.org\/melatonin\/can-melatonin-cause-nightmares)\n### Possible Interactions\nBefore you begin taking melatonin supplements, make sure to talk to your doctor about potential interactions that could compromise your health. Melatonin supplements have the potential to interact with medications and are generally not recommended for people who:\n\n- Are pregnant or breastfeeding\n- Have a bleeding disorder\n- Experience depression\n- Have seizures\n- Are recipients of an organ transplant\n\nSome medications—including [birth control pills](https:\/\/www.sleepfoundation.org\/melatonin\/effects-on-birth-control), certain serotonin reuptake inhibitors (SSRIs), and caffeine—might intensify the effects of melatonin supplements. Additionally, combining melatonin supplements with certain medications can reduce their effectiveness of the medications or produce unwanted side effects.\n\n###\n- [![birth control pills and hands](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/06\/Does-Melatonin-Affect-Birth-Control.jpg)Does Melatonin Affect Birth Control?](https:\/\/www.sleepfoundation.org\/melatonin\/effects-on-birth-control)\n- [![A young woman taking medication at home](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/melatonin-overdose.jpg)What Happens if You Take Melatonin With Alcohol?](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-and-alcohol)\n- [![Pregnant woman holding belly](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/06\/Can-You-Take-Melatonin-While-Pregnant.jpg)Can You Take Melatonin While Pregnant?](https:\/\/www.sleepfoundation.org\/melatonin\/pregnancy)\n## How Much Melatonin Should I Take?\nOver-the-counter supplements may contain as little as .2 milligrams or as much as 20 milligrams of melatonin. They also come in an array of formulations, including slow- and fast-release pills, [gummies](https:\/\/www.sleepfoundation.org\/melatonin\/best-melatonin-gummies), dissolvable tablets, liquids, gels, creams, and [patches](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-sleep-patch). Given the variety of available options, it’s important to talk to a doctor about the best choice for you.\n\nThe ideal [melatonin dosage](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take) for you will depend on the sleep problem you’re treating, as well as your personal characteristics and health history. For adults and adolescents, doctors usually recommend dosages in the 1 to 5 milligram range. [Dosages for children](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-for-kids) may range from .2 milligrams to three milligrams.\n\n“More is not better when it comes to melatonin. Going above 2-3 mg likely won’t work any better than 1mg or less, but does increase one’s risk for side effects.”\n\n![Dustin Cotliar, MD, MPH](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/10\/profiledustin-cotliar-150x150.jpeg)\n\nDustin Cotliar, MD, MPH\n\nPhysician\n\nResearch indicates that melatonin dosages below 1 milligram may work just as well as higher doses. Unless directed otherwise by a doctor, it is best to start with the lowest possible dose and to increase as needed. Experts recommend taking no more than 10 milligrams per 24 hour period.\n\nA complicating factor is the fact that many melatonin supplements are mislabeled. [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/melatonin#references-79623) Recent studies have shown that the majority of melatonin products do not contain the advertised dosage of the sleep hormone. [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) JAMAJAMA, published continuously since 1883, is an international peer-reviewed general medical journal.[View Source](https:\/\/www.sleepfoundation.org\/melatonin#references-253053) Tests have revealed that some products have significantly less melatonin than stated on the label, while others have [more than four times](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-overdose) the advertised amount of melatonin.\n\n###\n- [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin.jpg)How Much Melatonin Should You Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)\n- [![A young woman taking medication at home](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/melatonin-overdose.jpg)Can You Overdose on Melatonin?](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-overdose)\n## How to Choose Melatonin Supplements\nIn the United States, melatonin is considered a dietary supplement, so the Food and Drug Administration (FDA) does not subject it to the same rigorous standards as pharmaceutical drugs. For this reason, melatonin users should exercise caution when considering their melatonin options.\n\nTo give yourself the best chance of getting a [high quality product](https:\/\/www.sleepfoundation.org\/sleep-aids\/how-to-evaluate-sleep-supplements) with accurate dosage of melatonin, try looking for a U.S. Pharmacopeia certification on the label (which ensures that the product has been vetted by an outside organization), asking your doctor or a pharmacist to suggest a trusted brand, or picking a low-dose option.\n\n###\n- [![Amazon.com photo of the Sleep Is the Foundation Melatonin Capsules](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/04\/Sleep-Is-the-Foundation-Melatonin-Capsules.jpg)Best Melatonin Supplements of 2026](https:\/\/www.sleepfoundation.org\/melatonin\/best-melatonin-supplements)\n- [![Amazon.com photo of the Sleep Is the Foundation Melatonin Gummies](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/10\/Sleep-Is-the-Foundation-Melatonin-Gummies.jpg)Best Melatonin Gummies of 2026](https:\/\/www.sleepfoundation.org\/melatonin\/best-melatonin-gummies)\n- [![Woman placing Melatonin Patch on her arm](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/08\/Do-Melatonin-Sleep-Patches-Help-You-Fall-Asleep.jpg)Do Melatonin Sleep Patches Help You Fall Asleep?](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-sleep-patch)\n- [![Melatonin Gummies](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/Melatonin-gummies.jpg)Do Melatonin Gummies Work?](https:\/\/www.sleepfoundation.org\/melatonin\/do-melatonin-gummies-work)\n### Alternatives to Melatonin\nMelatonin isn’t the right choice for everyone. You may get the results you are looking for by cultivating healthy sleep habits, changing your sleeping environment, or addressing the root causes of your sleep difficulties.\n\n- **Practice healthy sleep hygiene:** Committing to [healthy sleep practices](https:\/\/www.sleepfoundation.org\/sleep-hygiene) can help you sleep better. Try going to bed and getting up at the same time every day. Develop a relaxing bedtime routine. Exercise regularly, and avoid caffeine and alcohol in the evening.\n- **Avoid screens in the hours before bedtime:** Phones, tablets, TVs, and other electronic devices with screens emit [blue light](https:\/\/www.sleepfoundation.org\/bedroom-environment\/blue-light), which inhibits melatonin production.\n- **Enhance your sleep environment:** Make sure that your bedroom is cool, dark, and quiet. Consider purchasing a more [comfortable mattress](https:\/\/www.sleepfoundation.org\/best-mattress) or [high quality sheets](https:\/\/www.sleepfoundation.org\/best-sheets).\n- **Address underlying health concerns:** Many health problems can interfere with sleep. Treating conditions like chronic pain, [sleep apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea), and acid reflux may help you get better sleep.\n- **Focus on your mental health:** Stress, anxiety, and depression can all make it hard to sleep. Consider seeing a counselor, engaging in [relaxation exercises](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/relaxation-exercises-to-help-fall-asleep), or asking for support from family and friends.\n- **Try cognitive behavioral therapy for insomnia (CBT-I):** If you have insomnia, you might try CBT-I, which is an [effective insomnia treatment](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/cognitive-behavioral-therapy-insomnia). CBT-I involves addressing thought patterns and behaviors that interfere with sleep with the help of a licensed mental health professional.\n\nMedical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Always consult your doctor before taking a new medication or changing your current treatment.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/themes\/onecaremedia-child\/assets\/images\/sf-question-bubble.svg)\n\n### Still have questions? Ask our community\\!\nJoin our [Sleep Care Community](https:\/\/community.sleepfoundation.org\/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\n\n[About Our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n![Lucy Bryan](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/lucy_bryan-lg-profile-150x150.jpg)\n\nWritten By\n\n### Lucy Bryan,  Contributing Writer\n\nLucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University.\n\n![Dustin Cotliar, MD, MPH](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/10\/profiledustin-cotliar-150x150.jpeg)\n\nMedically Reviewed by\n\n### Dustin Cotliar, MD, MPH,  Physician\n\nDustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine.\n\n[Learn more about our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#team)\n\n## References 9 Sources\n1. Shane-McWhorter, L. (2023, January). Melatonin. Merck Manual Professional Version.\n   <https:\/\/www.merckmanuals.com\/professional\/special-subjects\/dietary-supplements\/melatonin>\n2. Neubauer, D. (2024 February). Pharmacotherapy for insomnia in adults. In R. Benca, J. Elmore, & A. Eichler (Ed.). UpToDate.\n   <https:\/\/www.uptodate.com\/contents\/pharmacotherapy-for-insomnia-in-adults#H2582713949>\n3. A.D.A.M. Medical Encyclopedia. (2023, October 18). Melatonin. MedlinePlus.\n   <https:\/\/medlineplus.gov\/druginfo\/natural\/940.html>\n4. Abbott, S. (2024, February). Non-24-hour sleep-wake rhythm disorder. In C. Goldstein & A. Eichler (Ed.). UpToDate.\n   <https:\/\/www.uptodate.com\/contents\/non-24-hour-sleep-wake-rhythm-disorder>\n5. Auger, R. (2024, February). Delayed sleep-wake phase disorder. In C. Goldstein, R. Chervin, & A. Eichler (Ed.). UpToDate.\n   <https:\/\/www.uptodate.com\/contents\/delayed-sleep-wake-phase-disorder>\n6. J. Owens. (2024, February). Pharmacotherapy for insomnia in children and adolescents: A rational approach. In R. Chervin & A. Eichler (Ed.). UpToDate.\n   <https:\/\/www.uptodate.com\/contents\/pharmacotherapy-for-insomnia-in-children-and-adolescents-a-rational-approach>\n7. Salahub, C., Wu, P. E., Burry, L. D., Soong, C., Sheehan, K. A., MacMillan, T. E., & Lapointe-Shaw, L. (2022). Melatonin for Insomnia in Medical Inpatients: A Narrative Review. Journal of clinical medicine, 12(1), 256.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/36615056>\n8. Erland, L. A., & Saxena, P. K. (2017). Melatonin natural health products and supplements: Presence of serotonin and significant variability of melatonin content. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine, 13(2), 275–281.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/27855744\/>\n9. Cohen, P. A., Avula, B., Wang, Y. H., Katragunta, K., & Khan, I. (2023). Quantity of Melatonin and CBD in Melatonin Gummies Sold in the US. JAMA, 329(16), 1401–1402.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/37097362\/>\n\n## Other Articles of Interest\n### Sleep Medications\n[Sleep Medications](https:\/\/www.sleepfoundation.org\/sleep-aids\/sleeping-pills)   [How to Use Medications Safely](https:\/\/www.sleepfoundation.org\/sleep-aids\/how-to-use-sleep-medications-safely)   [How Medications May Affect Sleep](https:\/\/www.sleepfoundation.org\/sleep-aids\/side-effects-of-sleeping-pills)   [Over-the-Counter Sleep Aids](https:\/\/www.sleepfoundation.org\/sleep-aids\/over-the-counter-sleep-aids)   [Compare Different Sleep Aids](https:\/\/www.sleepfoundation.org\/sleep-aids\/compare-sleep-medications)\n\n### Sleep Deprivation\n[Sleep Deprivation](https:\/\/www.sleepfoundation.org\/sleep-deprivation)   [Interrupted Sleep](https:\/\/www.sleepfoundation.org\/sleep-deprivation\/interrupted-sleep)   [How Lack of Sleep Impacts Cognitive Performance](https:\/\/www.sleepfoundation.org\/sleep-deprivation\/lack-of-sleep-and-cognitive-impairment)   [Lack of Sleep May Increase Calorie Consumption](https:\/\/www.sleepfoundation.org\/sleep-deprivation\/lack-sleep-may-increase-calorie-consumption)   [REM Sleep Deprivation and Migraines](https:\/\/www.sleepfoundation.org\/sleep-deprivation\/sleep-deprivation-and-migraines)\n\n### Bedroom Environment\n[How to Create The Ideal Bedroom Environment](https:\/\/www.sleepfoundation.org\/bedroom-environment)   [Light and Sleep](https:\/\/www.sleepfoundation.org\/bedroom-environment\/light-and-sleep)   [What Is White Noise?](https:\/\/www.sleepfoundation.org\/noise-and-sleep\/white-noise)   [Technology In The Bedroom](https:\/\/www.sleepfoundation.org\/bedroom-environment\/technology-in-the-bedroom)   [How Does Music Affect Sleep?](https:\/\/www.sleepfoundation.org\/noise-and-sleep\/music)\n\n### Mattresses\n[Best Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)   [Best Mattresses for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)   [Best Mattresses for Back Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain)   [Cooling Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cooling-mattress)   [Hybrid Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress\/best-hybrid-mattress)\n\n[![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo-footer.svg)](https:\/\/www.sleepfoundation.org\/)\n\n**Sleep Foundation** and **SleepFoundation.org** are not affiliated with the National Sleep Foundation, an independent nonprofit based in Washington, DC.\n\nThe content on this website is for informational purposes only. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options.\n\nSleep Information\n\n- [Sleep Products](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n- [Sleep Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n- [Sleep Disorders](https:\/\/www.sleepfoundation.org\/sleep-disorders)\n- [Sleep News](https:\/\/www.sleepfoundation.org\/sleep-news)\n\nSleep Foundation\n\n- [About Us](https:\/\/www.sleepfoundation.org\/about-us)\n- [Contact Us](https:\/\/www.sleepfoundation.org\/about-us\/contact)\n- [Sleep Care Community](https:\/\/community.sleepfoundation.org\/)\n- [How We Review Products](https:\/\/www.sleepfoundation.org\/research-methodology)\n\nSleep Profile\n\nYour daily habits and environment can significantly impact the quality of your sleep. Take the Sleep Quiz to help inform your sleep improvement journey.\n\n[Take the Quiz](https:\/\/www.sleepfoundation.org\/sleep-quiz)\n### Explore Sleep Foundation\n\n- [Editorial Policy](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy)\n- [Advertising Disclosure](https:\/\/www.sleepfoundation.org\/about-us\/advertising-disclosure)\n- [Privacy Policy](https:\/\/www.sleepfoundation.org\/privacy-policy)\n- [Terms & Conditions](https:\/\/www.sleepfoundation.org\/about-us\/terms-of-use)\n- [Accessibility Statement](https:\/\/www.sleepfoundation.org\/about-us\/accessibility-statement)\n- [Your Privacy Choices](https:\/\/www.sleepfoundation.org\/melatonin)\n\n© 2026 [Sleep Doctor Holdings](https:\/\/corporate.sleepdoctor.com\/), LLC. All rights reserved.","attrs_readable_markdown":"[Skip to content](https:\/\/www.sleepfoundation.org\/melatonin#post_content)\n\nKey Takeaways\n\n- Melatonin is a hormone that regulates the sleep-wake cycle.\n- Supplementary melatonin can help you fall asleep or adjust to new time zones.\n- Experts recommend a dosage of 1 to 5 milligrams of melatonin about 30 minutes before bed.\n- Consult your doctor before taking melatonin or giving it to children.\n\nExogenous melatonin—a synthetic version of the body’s natural sleep hormone—has grown increasingly popular as a sleep aid over the last two decades. Nearly two thirds of American adults have taken melatonin supplements, and use among children and adolescents is also on the rise.\n\nWhile scientific evidence suggests that [melatonin supplements](https:\/\/www.sleepfoundation.org\/melatonin\/best-melatonin-supplements) may help some people fall asleep more easily, this over-the-counter sleep aid is not a cure-all for sleep difficulties. Before using these supplements, it is important to understand how melatonin works, when it is most likely to be beneficial, and when to talk to your doctor.\n\nMelatonin is a naturally occurring hormone that helps regulate the body’s [circadian rhyt](https:\/\/www.sleepfoundation.org\/circadian-rhythm)[h](https:\/\/www.sleepfoundation.org\/circadian-rhythm)[ms](https:\/\/www.sleepfoundation.org\/circadian-rhythm), which are biological patterns that operate on a 24-hour clock. Specifically, melatonin plays a vital role in the sleep-wake cycle.\n\nFor a healthy individual with a normal sleep-wake cycle, the body begins producing melatonin every evening around the time sun goes down. This causes a gradual increase in sleepiness. Melatonin production continues into the night, peaking about seven hours after sunset. This helps the person stay asleep through the night. In the morning, melatonin drops to undetectable levels, as [exposure to light](https:\/\/www.sleepfoundation.org\/bedroom-environment\/light-and-sleep) inhibits production of the sleep hormone. This helps a person feel alert upon waking.\n\n![Video thumbnail](https:\/\/img.youtube.com\/vi\/kegzv0dXWAc\/hqdefault.jpg)\n\nFor some people who have difficulty falling asleep, taking supplemental melatonin about 30 minutes before bedtime may help. Supplementing naturally produced melatonin can reinforce circadian rhythms and signal to the body that it’s time to sleep. For this reason, melatonin supplements may be a good choice for individuals who:\n\n- Have naturally low levels of melatonin\n- Temporarily struggle to fall asleep due to circumstances such as [stress](https:\/\/www.sleepfoundation.org\/insomnia\/stress-and-insomnia) or [jet lag](https:\/\/www.sleepfoundation.org\/travel-and-sleep\/jet-lag)\n- Take medications that interfere with sleep\n- Are night owls but [need to wake early](https:\/\/www.sleepfoundation.org\/sleep-faqs\/how-to-become-a-morning-person)\n\n- [![Man taking pills](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/Melatonin-Overdose-How-Much-Melatonin-Should-You-Take.jpg)How Melatonin Can Get You More Sleep](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-benefits)\n### Melatonin for Sleep Disorders\nMelatonin supplements are likely to benefit people with sleep disorders that affect their circadian rhythms. Supplemental melatonin may also benefit people with other types of sleep disorders, though results tend to be more variable and less impactful and prescription medications may be necessary.\n\n- **Non-24-hour sleep-wake rhythm disorder (N24SWD):** People with [N24SWD](https:\/\/www.sleepfoundation.org\/non-24-sleep-wake-disorder\/symptoms-diagnosis), most of whom are blind, have circadian rhythms that do not synchronize with the 24-hour cycle of day and night. Taking melatonin an hour before bedtime can help align a person’s circadian clock with their environment, even in the absence of light and darkness.\n- **Delayed sleep-wake phase disorder (DSWPD):** People with [DSWPD](https:\/\/www.sleepfoundation.org\/delayed-sleep-wake-phase-syndrome), which mainly affects adolescents and young adults, aren’t able to fall asleep until long after conventional or desired bedtimes. While melatonin supplements aren’t a first-line treatment for DSWPD, they may help people with the disorder fall asleep earlier.\n- **Insomnia:** Melatonin is not typically prescribed as the sole treatment for [insomnia](https:\/\/www.sleepfoundation.org\/insomnia), but it may be used alongside other therapies to help reduce the amount of time it takes to fall asleep at bedtime.\n- **Shift work disorder:** Small doses of melatonin may help [people who work rotating or night shifts](https:\/\/www.sleepfoundation.org\/shift-work-disorder) fall asleep more easily during the day. However, some experts warn against taking melatonin for this purpose, as it can be difficult for shift workers to effectively time its administration or to predict its effect**s**.\n\n## Say Goodbye to Insomnia\nSign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Email-Capture-Icon.svg)\n### Melatonin for Kids\nResearch on the safety and efficacy of sleep aids for children is limited, so caregivers should not administer melatonin supplements to children unless a doctor has instructed them to do so.\n\nSupplemental melatonin may be appropriate for children and adolescents with particular sleep, behavioral, and developmental disorders.\n\nMelatonin supplements are rarely the right choice for children under the age of 5, whose sleep problems tend to be behavioral in nature and can often be resolved by establishing [healthy sleep habits](https:\/\/www.sleepfoundation.org\/children-and-sleep\/sleep-strategies-kids) and adjusting sleep environments. Additionally, melatonin should not be used to enhance sleep in children who don’t have sleep problems or to force them to go to bed earlier.\n\nAccidental overdoses of melatonin supplements by children have been on the rise. It is vital that caregivers administer melatonin **according to instructions provided by a doctor** and safely store melatonin supplements out of the reach of children.\n\nWhile research suggests that short-term use of melatonin is safe for most adults, more studies are needed to confirm its long-term safety. Unlike some sleep aids, melatonin supplements are not believed to be habit-forming, and they have relatively mild side effects.\n\n### Possible Interactions\nBefore you begin taking melatonin supplements, make sure to talk to your doctor about potential interactions that could compromise your health. Melatonin supplements have the potential to interact with medications and are generally not recommended for people who:\n\n- Are pregnant or breastfeeding\n- Have a bleeding disorder\n- Experience depression\n- Have seizures\n- Are recipients of an organ transplant\n\nSome medications—including [birth control pills](https:\/\/www.sleepfoundation.org\/melatonin\/effects-on-birth-control), certain serotonin reuptake inhibitors (SSRIs), and caffeine—might intensify the effects of melatonin supplements. Additionally, combining melatonin supplements with certain medications can reduce their effectiveness of the medications or produce unwanted side effects.\n\nOver-the-counter supplements may contain as little as .2 milligrams or as much as 20 milligrams of melatonin. They also come in an array of formulations, including slow- and fast-release pills, [gummies](https:\/\/www.sleepfoundation.org\/melatonin\/best-melatonin-gummies), dissolvable tablets, liquids, gels, creams, and [patches](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-sleep-patch). Given the variety of available options, it’s important to talk to a doctor about the best choice for you.\n\nThe ideal [melatonin dosage](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take) for you will depend on the sleep problem you’re treating, as well as your personal characteristics and health history. For adults and adolescents, doctors usually recommend dosages in the 1 to 5 milligram range. [Dosages for children](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-for-kids) may range from .2 milligrams to three milligrams.\n\n“More is not better when it comes to melatonin. Going above 2-3 mg likely won’t work any better than 1mg or less, but does increase one’s risk for side effects.”\n\nResearch indicates that melatonin dosages below 1 milligram may work just as well as higher doses. Unless directed otherwise by a doctor, it is best to start with the lowest possible dose and to increase as needed. Experts recommend taking no more than 10 milligrams per 24 hour period.\n\nA complicating factor is the fact that many melatonin supplements are mislabeled. Recent studies have shown that the majority of melatonin products do not contain the advertised dosage of the sleep hormone. Tests have revealed that some products have significantly less melatonin than stated on the label, while others have [more than four times](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-overdose) the advertised amount of melatonin.\n\nIn the United States, melatonin is considered a dietary supplement, so the Food and Drug Administration (FDA) does not subject it to the same rigorous standards as pharmaceutical drugs. For this reason, melatonin users should exercise caution when considering their melatonin options.\n\nTo give yourself the best chance of getting a [high quality product](https:\/\/www.sleepfoundation.org\/sleep-aids\/how-to-evaluate-sleep-supplements) with accurate dosage of melatonin, try looking for a U.S. Pharmacopeia certification on the label (which ensures that the product has been vetted by an outside organization), asking your doctor or a pharmacist to suggest a trusted brand, or picking a low-dose option.\n\n### Alternatives to Melatonin\nMelatonin isn’t the right choice for everyone. You may get the results you are looking for by cultivating healthy sleep habits, changing your sleeping environment, or addressing the root causes of your sleep difficulties.\n\n- **Practice healthy sleep hygiene:** Committing to [healthy sleep practices](https:\/\/www.sleepfoundation.org\/sleep-hygiene) can help you sleep better. Try going to bed and getting up at the same time every day. Develop a relaxing bedtime routine. Exercise regularly, and avoid caffeine and alcohol in the evening.\n- **Avoid screens in the hours before bedtime:** Phones, tablets, TVs, and other electronic devices with screens emit [blue light](https:\/\/www.sleepfoundation.org\/bedroom-environment\/blue-light), which inhibits melatonin production.\n- **Enhance your sleep environment:** Make sure that your bedroom is cool, dark, and quiet. Consider purchasing a more [comfortable mattress](https:\/\/www.sleepfoundation.org\/best-mattress) or [high quality sheets](https:\/\/www.sleepfoundation.org\/best-sheets).\n- **Address underlying health concerns:** Many health problems can interfere with sleep. Treating conditions like chronic pain, [sleep apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea), and acid reflux may help you get better sleep.\n- **Focus on your mental health:** Stress, anxiety, and depression can all make it hard to sleep. Consider seeing a counselor, engaging in [relaxation exercises](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/relaxation-exercises-to-help-fall-asleep), or asking for support from family and friends.\n- **Try cognitive behavioral therapy for insomnia (CBT-I):** If you have insomnia, you might try CBT-I, which is an [effective insomnia treatment](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/cognitive-behavioral-therapy-insomnia). CBT-I involves addressing thought patterns and behaviors that interfere with sleep with the help of a licensed mental health professional.\n\nMedical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Always consult your doctor before taking a new medication or changing your current treatment.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/themes\/onecaremedia-child\/assets\/images\/sf-question-bubble.svg)\n\n### Still have questions? Ask our community\\!\nJoin our [Sleep Care Community](https:\/\/community.sleepfoundation.org\/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\n\n![Lucy Bryan](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/lucy_bryan-lg-profile-150x150.jpg)\n\nWritten By\n\n### Lucy Bryan,  Contributing Writer\n\nLucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University.\n\n![Dustin Cotliar, MD, MPH](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/10\/profiledustin-cotliar-150x150.jpeg)\n\nMedically Reviewed by\n\n### Dustin Cotliar, MD, MPH,  Physician\n\nDustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine.\n\n[Learn more about our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#team)\n\n## References 9 Sources\n1. Shane-McWhorter, L. (2023, January). Melatonin. Merck Manual Professional Version.\n   <https:\/\/www.merckmanuals.com\/professional\/special-subjects\/dietary-supplements\/melatonin>\n2. Neubauer, D. (2024 February). Pharmacotherapy for insomnia in adults. In R. Benca, J. Elmore, & A. Eichler (Ed.). UpToDate.\n   <https:\/\/www.uptodate.com\/contents\/pharmacotherapy-for-insomnia-in-adults#H2582713949>\n3. A.D.A.M. Medical Encyclopedia. (2023, October 18). Melatonin. MedlinePlus.\n   <https:\/\/medlineplus.gov\/druginfo\/natural\/940.html>\n4. Abbott, S. (2024, February). Non-24-hour sleep-wake rhythm disorder. In C. Goldstein & A. Eichler (Ed.). UpToDate.\n   <https:\/\/www.uptodate.com\/contents\/non-24-hour-sleep-wake-rhythm-disorder>\n5. Auger, R. (2024, February). Delayed sleep-wake phase disorder. In C. Goldstein, R. Chervin, & A. Eichler (Ed.). UpToDate.\n   <https:\/\/www.uptodate.com\/contents\/delayed-sleep-wake-phase-disorder>\n6. J. Owens. (2024, February). Pharmacotherapy for insomnia in children and adolescents: A rational approach. In R. Chervin & A. Eichler (Ed.). UpToDate.\n   <https:\/\/www.uptodate.com\/contents\/pharmacotherapy-for-insomnia-in-children-and-adolescents-a-rational-approach>\n7. Salahub, C., Wu, P. E., Burry, L. D., Soong, C., Sheehan, K. A., MacMillan, T. E., & Lapointe-Shaw, L. (2022). Melatonin for Insomnia in Medical Inpatients: A Narrative Review. Journal of clinical medicine, 12(1), 256.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/36615056>\n8. Erland, L. A., & Saxena, P. K. (2017). Melatonin natural health products and supplements: Presence of serotonin and significant variability of melatonin content. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine, 13(2), 275–281.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/27855744\/>\n9. Cohen, P. A., Avula, B., Wang, Y. H., Katragunta, K., & Khan, I. (2023). Quantity of Melatonin and CBD in Melatonin Gummies Sold in the US. JAMA, 329(16), 1401–1402.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/37097362\/>","meta_canonical":null}

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Boilerpipe Text	Skip to content Key Takeaways Melatonin is a hormone that regulates the sleep-wake cycle. Supplementary melatonin can help you fall asleep or adjust to new time zones. Experts recommend a dosage of 1 to 5 milligrams of melatonin about 30 minutes before bed. Consult your doctor before taking melatonin or giving it to children. Exogenous melatonin—a synthetic version of the body’s natural sleep hormone—has grown increasingly popular as a sleep aid over the last two decades. Nearly two thirds of American adults have taken melatonin supplements, and use among children and adolescents is also on the rise. While scientific evidence suggests that melatonin supplements may help some people fall asleep more easily, this over-the-counter sleep aid is not a cure-all for sleep difficulties. Before using these supplements, it is important to understand how melatonin works, when it is most likely to be beneficial, and when to talk to your doctor. Melatonin is a naturally occurring hormone that helps regulate the body’s circadian rhyt h ms , which are biological patterns that operate on a 24-hour clock. Specifically, melatonin plays a vital role in the sleep-wake cycle. For a healthy individual with a normal sleep-wake cycle, the body begins producing melatonin every evening around the time sun goes down. This causes a gradual increase in sleepiness. Melatonin production continues into the night, peaking about seven hours after sunset. This helps the person stay asleep through the night. In the morning, melatonin drops to undetectable levels, as exposure to light inhibits production of the sleep hormone. This helps a person feel alert upon waking. For some people who have difficulty falling asleep, taking supplemental melatonin about 30 minutes before bedtime may help. Supplementing naturally produced melatonin can reinforce circadian rhythms and signal to the body that it’s time to sleep. For this reason, melatonin supplements may be a good choice for individuals who: Have naturally low levels of melatonin Temporarily struggle to fall asleep due to circumstances such as stress or jet lag Take medications that interfere with sleep Are night owls but need to wake early How Melatonin Can Get You More Sleep Melatonin for Sleep Disorders Melatonin supplements are likely to benefit people with sleep disorders that affect their circadian rhythms. Supplemental melatonin may also benefit people with other types of sleep disorders, though results tend to be more variable and less impactful and prescription medications may be necessary. Non-24-hour sleep-wake rhythm disorder (N24SWD): People with N24SWD , most of whom are blind, have circadian rhythms that do not synchronize with the 24-hour cycle of day and night. Taking melatonin an hour before bedtime can help align a person’s circadian clock with their environment, even in the absence of light and darkness. Delayed sleep-wake phase disorder (DSWPD): People with DSWPD , which mainly affects adolescents and young adults, aren’t able to fall asleep until long after conventional or desired bedtimes. While melatonin supplements aren’t a first-line treatment for DSWPD, they may help people with the disorder fall asleep earlier. Insomnia: Melatonin is not typically prescribed as the sole treatment for insomnia , but it may be used alongside other therapies to help reduce the amount of time it takes to fall asleep at bedtime. Shift work disorder: Small doses of melatonin may help people who work rotating or night shifts fall asleep more easily during the day. However, some experts warn against taking melatonin for this purpose, as it can be difficult for shift workers to effectively time its administration or to predict its effect s . Say Goodbye to Insomnia Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. Melatonin for Kids Research on the safety and efficacy of sleep aids for children is limited, so caregivers should not administer melatonin supplements to children unless a doctor has instructed them to do so. Supplemental melatonin may be appropriate for children and adolescents with particular sleep, behavioral, and developmental disorders. Melatonin supplements are rarely the right choice for children under the age of 5, whose sleep problems tend to be behavioral in nature and can often be resolved by establishing healthy sleep habits and adjusting sleep environments. Additionally, melatonin should not be used to enhance sleep in children who don’t have sleep problems or to force them to go to bed earlier. Accidental overdoses of melatonin supplements by children have been on the rise. It is vital that caregivers administer melatonin according to instructions provided by a doctor and safely store melatonin supplements out of the reach of children. While research suggests that short-term use of melatonin is safe for most adults, more studies are needed to confirm its long-term safety. Unlike some sleep aids, melatonin supplements are not believed to be habit-forming, and they have relatively mild side effects. Possible Interactions Before you begin taking melatonin supplements, make sure to talk to your doctor about potential interactions that could compromise your health. Melatonin supplements have the potential to interact with medications and are generally not recommended for people who: Are pregnant or breastfeeding Have a bleeding disorder Experience depression Have seizures Are recipients of an organ transplant Some medications—including birth control pills , certain serotonin reuptake inhibitors (SSRIs), and caffeine—might intensify the effects of melatonin supplements. Additionally, combining melatonin supplements with certain medications can reduce their effectiveness of the medications or produce unwanted side effects. Over-the-counter supplements may contain as little as .2 milligrams or as much as 20 milligrams of melatonin. They also come in an array of formulations, including slow- and fast-release pills, gummies , dissolvable tablets, liquids, gels, creams, and patches . Given the variety of available options, it’s important to talk to a doctor about the best choice for you. The ideal melatonin dosage for you will depend on the sleep problem you’re treating, as well as your personal characteristics and health history. For adults and adolescents, doctors usually recommend dosages in the 1 to 5 milligram range. Dosages for children may range from .2 milligrams to three milligrams. “More is not better when it comes to melatonin. Going above 2-3 mg likely won’t work any better than 1mg or less, but does increase one’s risk for side effects.” Research indicates that melatonin dosages below 1 milligram may work just as well as higher doses. Unless directed otherwise by a doctor, it is best to start with the lowest possible dose and to increase as needed. Experts recommend taking no more than 10 milligrams per 24 hour period. A complicating factor is the fact that many melatonin supplements are mislabeled. Recent studies have shown that the majority of melatonin products do not contain the advertised dosage of the sleep hormone. Tests have revealed that some products have significantly less melatonin than stated on the label, while others have more than four times the advertised amount of melatonin. In the United States, melatonin is considered a dietary supplement, so the Food and Drug Administration (FDA) does not subject it to the same rigorous standards as pharmaceutical drugs. For this reason, melatonin users should exercise caution when considering their melatonin options. To give yourself the best chance of getting a high quality product with accurate dosage of melatonin, try looking for a U.S. Pharmacopeia certification on the label (which ensures that the product has been vetted by an outside organization), asking your doctor or a pharmacist to suggest a trusted brand, or picking a low-dose option. Alternatives to Melatonin Melatonin isn’t the right choice for everyone. You may get the results you are looking for by cultivating healthy sleep habits, changing your sleeping environment, or addressing the root causes of your sleep difficulties. Practice healthy sleep hygiene: Committing to healthy sleep practices can help you sleep better. Try going to bed and getting up at the same time every day. Develop a relaxing bedtime routine. Exercise regularly, and avoid caffeine and alcohol in the evening. Avoid screens in the hours before bedtime: Phones, tablets, TVs, and other electronic devices with screens emit blue light , which inhibits melatonin production. Enhance your sleep environment: Make sure that your bedroom is cool, dark, and quiet. Consider purchasing a more comfortable mattress or high quality sheets . Address underlying health concerns: Many health problems can interfere with sleep. Treating conditions like chronic pain, sleep apnea , and acid reflux may help you get better sleep. Focus on your mental health: Stress, anxiety, and depression can all make it hard to sleep. Consider seeing a counselor, engaging in relaxation exercises , or asking for support from family and friends. Try cognitive behavioral therapy for insomnia (CBT-I): If you have insomnia, you might try CBT-I, which is an effective insomnia treatment . CBT-I involves addressing thought patterns and behaviors that interfere with sleep with the help of a licensed mental health professional. Medical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Always consult your doctor before taking a new medication or changing your current treatment. Still have questions? Ask our community! Join our Sleep Care Community — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best. Written By Lucy Bryan, Contributing Writer Lucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University. Medically Reviewed by Dustin Cotliar, MD, MPH, Physician Dustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine. Learn more about our Editorial Team References 9 Sources Shane-McWhorter, L. (2023, January). Melatonin. Merck Manual Professional Version. https://www.merckmanuals.com/professional/special-subjects/dietary-supplements/melatonin Neubauer, D. (2024 February). Pharmacotherapy for insomnia in adults. In R. Benca, J. Elmore, & A. Eichler (Ed.). UpToDate. https://www.uptodate.com/contents/pharmacotherapy-for-insomnia-in-adults#H2582713949 A.D.A.M. Medical Encyclopedia. (2023, October 18). Melatonin. MedlinePlus. https://medlineplus.gov/druginfo/natural/940.html Abbott, S. (2024, February). Non-24-hour sleep-wake rhythm disorder. In C. Goldstein & A. Eichler (Ed.). UpToDate. https://www.uptodate.com/contents/non-24-hour-sleep-wake-rhythm-disorder Auger, R. (2024, February). Delayed sleep-wake phase disorder. In C. Goldstein, R. Chervin, & A. Eichler (Ed.). UpToDate. https://www.uptodate.com/contents/delayed-sleep-wake-phase-disorder J. Owens. (2024, February). Pharmacotherapy for insomnia in children and adolescents: A rational approach. In R. Chervin & A. Eichler (Ed.). UpToDate. https://www.uptodate.com/contents/pharmacotherapy-for-insomnia-in-children-and-adolescents-a-rational-approach Salahub, C., Wu, P. E., Burry, L. D., Soong, C., Sheehan, K. A., MacMillan, T. E., & Lapointe-Shaw, L. (2022). Melatonin for Insomnia in Medical Inpatients: A Narrative Review. Journal of clinical medicine, 12(1), 256. https://pubmed.ncbi.nlm.nih.gov/36615056 Erland, L. A., & Saxena, P. K. (2017). Melatonin natural health products and supplements: Presence of serotonin and significant variability of melatonin content. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine, 13(2), 275–281. https://pubmed.ncbi.nlm.nih.gov/27855744/ Cohen, P. A., Avula, B., Wang, Y. H., Katragunta, K., & Khan, I. (2023). Quantity of Melatonin and CBD in Melatonin Gummies Sold in the US. JAMA, 329(16), 1401–1402. https://pubmed.ncbi.nlm.nih.gov/37097362/
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Compare - [Mattress Finder Tool](https://www.sleepfoundation.org/mattress-quiz/results) - [Take the Mattress Quiz](https://www.sleepfoundation.org/mattress-quiz) - [Nectar vs. Casper](https://www.sleepfoundation.org/mattress-comparisons/nectar-vs-casper) - [Tempur-Pedic vs. Sleep Number](https://www.sleepfoundation.org/mattress-comparisons/tempurpedic-vs-sleep-number) - [Do You Need a Box Spring?](https://www.sleepfoundation.org/mattress-information/do-you-need-a-box-spring) - [What is Memory Foam?](https://www.sleepfoundation.org/mattress-information/what-is-memory-foam) - Bedding Bedding - [All Bedding](https://www.sleepfoundation.org/best-bedding) - Pillows & Bedding - [The Best Pillows of 2026](https://www.sleepfoundation.org/best-pillows) - [The Best Pillows for Side Sleepers](https://www.sleepfoundation.org/best-pillows/best-pillow-for-side-sleepers) - [The Best Pillows for Neck Pain](https://www.sleepfoundation.org/best-pillows/best-pillow-for-neck-pain) - [Top-Rated Bed Sheets](https://www.sleepfoundation.org/best-sheets) - [Best Cooling Sheets](https://www.sleepfoundation.org/best-sheets/best-cooling-sheets) - [The Best Weighted Blankets of 2026](https://www.sleepfoundation.org/best-weighted-blankets) - [The Best Bedding of 2026](https://www.sleepfoundation.org/best-bedding) - [The Best Comforters](https://www.sleepfoundation.org/best-bedding/best-comforter) - Mattress Toppers & More - [The Best Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers) - [Best Cooling Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers/best-cooling-mattress-topper) - [Best Memory Foam Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers/best-memory-foam-mattress-topper) - [Best Mattress Pads](https://www.sleepfoundation.org/best-mattress-pads) - [Cooling Mattress Pads](https://www.sleepfoundation.org/best-mattress-pads/best-cooling-mattress-pad) - [The Best Mattress Protectors of 2026](https://www.sleepfoundation.org/best-mattress-protectors) - [Best Full Mattress Encasements](https://www.sleepfoundation.org/best-mattress-protectors/best-mattress-encasements) - Sleep Solutions Sleep Solutions - [All Solutions](https://www.sleepfoundation.org/sleep-solutions) - Get Sleep Tested - [Buy an At-Home Sleep Test](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - [What's an At-Home Sleep Test?](https://www.sleepfoundation.org/sleep-studies/at-home-sleep-study) - [How Does a Sleep Study Work?](https://www.sleepfoundation.org/sleep-studies/how-does-a-sleep-study-work) - [How Much Does a Sleep Study Cost?](https://www.sleepfoundation.org/sleep-studies/how-much-does-a-sleep-study-cost) - Sleep Therapy - [The Best CPAP Machines](https://www.sleepfoundation.org/best-cpap-machines) - [Top-Rated CPAP Masks](https://www.sleepfoundation.org/best-cpap-mask) - [Need Therapy? Start Here](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - [The Best Anti-Snoring Mouthpieces](https://www.sleepfoundation.org/best-anti-snoring-mouthpieces-and-mouthguards) - [Mouth Taping](https://www.sleepfoundation.org/snoring/mouth-taping-for-sleep) - [CPAP Alternatives](https://www.sleepfoundation.org/sleep-apnea/alternatives-to-cpap) - [The Best Sleep Apps of 2026](https://www.sleepfoundation.org/best-sleep-apps) - [The Best Magnesium Supplements](https://www.sleepfoundation.org/magnesium/best-magnesium-for-sleep) - [Best Sleep Supplements](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids) - Sleep Environment - [The Best Sleep Trackers We've Tested](https://www.sleepfoundation.org/best-sleep-trackers) - [Top-Rated White Noise Machines](https://www.sleepfoundation.org/best-sleep-products/best-white-noise-machines) - [The Best Adjustable Beds](https://www.sleepfoundation.org/best-adjustable-bed) - [Our Favorite Bed Frames](https://www.sleepfoundation.org/best-bed-frames) - [Blue Light Blocking Glasses](https://www.sleepfoundation.org/best-sleep-products/best-blue-light-blocking-glasses) - [Wake-Up Lights](https://www.sleepfoundation.org/best-sleep-products/best-wake-up-lights) - [Sleep Masks](https://www.sleepfoundation.org/best-sleep-products/best-sleep-masks) SLEEP HEALTH & WELLNESS - Mattresses Mattresses - [All](https://www.sleepfoundation.org/best-mattress) - [Best Mattress of 2026](https://www.sleepfoundation.org/best-mattress) - Best of - SLEEPER TYPE - [Best Mattress for Side Sleepers](https://www.sleepfoundation.org/best-mattress/best-mattress-for-side-sleepers) - [Best Mattress for Back Pain](https://www.sleepfoundation.org/best-mattress/best-mattress-for-back-pain) - [Best Mattress for Hip Pain](https://www.sleepfoundation.org/best-mattress/best-mattress-for-hip-pain) - [Best Mattress for Heavy People](https://www.sleepfoundation.org/best-mattress/best-mattress-for-heavy-sleepers) - MATERIAL - [Best Memory Foam Mattress](https://www.sleepfoundation.org/best-mattress/best-memory-foam-mattress) - [Best Latex Mattress](https://www.sleepfoundation.org/best-mattress/best-latex-mattress) - [Best Innerspring Mattress](https://www.sleepfoundation.org/best-mattress/best-innerspring-mattress) - [Best Hybrid Mattress](https://www.sleepfoundation.org/best-mattress/best-hybrid-mattress) - COMFORT - [Best Cooling Mattress](https://www.sleepfoundation.org/best-mattress/best-cooling-mattress) - [Best Firm Mattress](https://www.sleepfoundation.org/best-mattress/best-firm-mattress) - [Best Organic Mattress](https://www.sleepfoundation.org/best-mattress/best-organic-mattresses) - [Most Comfortable Mattress](https://www.sleepfoundation.org/best-mattress/most-comfortable-mattresses) - OTHER - [Best Mattress in a Box](https://www.sleepfoundation.org/best-mattress/best-mattress-in-a-box) - [Best Affordable Mattress](https://www.sleepfoundation.org/best-mattress/best-cheap-mattress) - [Best King Size Mattress](https://www.sleepfoundation.org/best-mattress/best-king-mattress) - [Best Mattress for Kids](https://www.sleepfoundation.org/best-mattress/best-mattress-for-kids) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - Reviews - POPULAR BRANDS - [Casper](https://www.sleepfoundation.org/mattress-reviews/casper-mattress-review) - [Saatva](https://www.sleepfoundation.org/mattress-reviews/saatva-mattress-review) - [Sleep Number](https://www.sleepfoundation.org/mattress-reviews/sleep-number-classic-series-mattress-review) - FOAM - [Nectar Mattress](https://www.sleepfoundation.org/mattress-reviews/nectar-mattress-review) - [Bear](https://www.sleepfoundation.org/mattress-reviews/bear-mattress-review) - [Loom & Leaf](https://www.sleepfoundation.org/mattress-reviews/loom-and-leaf-mattress-review) - [Tempur-Pedic](https://www.sleepfoundation.org/mattress-reviews/tempurpedic-adapt-mattress-review) - HYBRID - [Helix Mattress](https://www.sleepfoundation.org/mattress-reviews/helix-mattress-review) - [DreamCloud Mattress](https://www.sleepfoundation.org/mattress-reviews/dreamcloud-mattress-review) - [WinkBed Mattress](https://www.sleepfoundation.org/mattress-reviews/winkbed-mattress-review) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - Compare - MATTRESS MATCH - [Mattress Finder Tool](https://www.sleepfoundation.org/mattress-quiz/results) - [Take the Mattress Quiz](https://www.sleepfoundation.org/mattress-quiz) - POPULAR BRANDS - [Nectar vs. Casper](https://www.sleepfoundation.org/mattress-comparisons/nectar-vs-casper) - [Tempur-Pedic vs. Sleep Number](https://www.sleepfoundation.org/mattress-comparisons/tempurpedic-vs-sleep-number) - LEARN - [Do You Need a Box Spring?](https://www.sleepfoundation.org/mattress-information/do-you-need-a-box-spring) - [What is Memory Foam?](https://www.sleepfoundation.org/mattress-information/what-is-memory-foam) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - [All Mattresses](https://www.sleepfoundation.org/best-mattress) - Bedding Bedding - [All](https://www.sleepfoundation.org/best-bedding) - Pillows & Bedding - PILLOWS - [The Best Pillows of 2026](https://www.sleepfoundation.org/best-pillows) - [The Best Pillows for Side Sleepers](https://www.sleepfoundation.org/best-pillows/best-pillow-for-side-sleepers) - [The Best Pillows for Neck Pain](https://www.sleepfoundation.org/best-pillows/best-pillow-for-neck-pain) - SHEETS - [Top-Rated Bed Sheets](https://www.sleepfoundation.org/best-sheets) - [Best Cooling Sheets](https://www.sleepfoundation.org/best-sheets/best-cooling-sheets) - BEDDING - [The Best Weighted Blankets of 2026](https://www.sleepfoundation.org/best-weighted-blankets) - [The Best Bedding of 2026](https://www.sleepfoundation.org/best-bedding) - [The Best Comforters](https://www.sleepfoundation.org/best-bedding/best-comforter) - [![Best Cooling Comforters of 2026](https://www.sleepfoundation.org/wp-content/uploads/2020/09/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https://www.sleepfoundation.org/best-bedding/best-cooling-comforter) - Mattress Toppers & More - MATTRESS TOPPERS - [The Best Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers) - [Best Cooling Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers/best-cooling-mattress-topper) - [Best Memory Foam Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers/best-memory-foam-mattress-topper) - MATTRESS PADS - [Best Mattress Pads](https://www.sleepfoundation.org/best-mattress-pads) - [Cooling Mattress Pads](https://www.sleepfoundation.org/best-mattress-pads/best-cooling-mattress-pad) - PROTECTORS - [The Best Mattress Protectors of 2026](https://www.sleepfoundation.org/best-mattress-protectors) - [Best Full Mattress Encasements](https://www.sleepfoundation.org/best-mattress-protectors/best-mattress-encasements) - [![Best Cooling Comforters of 2026](https://www.sleepfoundation.org/wp-content/uploads/2020/09/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https://www.sleepfoundation.org/best-bedding/best-cooling-comforter) - [All Bedding](https://www.sleepfoundation.org/best-bedding) - Sleep Solutions Sleep Solutions - [All Solutions](https://www.sleepfoundation.org/sleep-solutions) - Get Sleep Tested - AT-HOME TESTING - [Buy an At-Home Sleep Test](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - [What's an At-Home Sleep Test?](https://www.sleepfoundation.org/sleep-studies/at-home-sleep-study) - IN-LAB TESTING - [How Does a Sleep Study Work?](https://www.sleepfoundation.org/sleep-studies/how-does-a-sleep-study-work) - [How Much Does a Sleep Study Cost?](https://www.sleepfoundation.org/sleep-studies/how-much-does-a-sleep-study-cost) - [![At Home Sleep Study](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https://www.sleepfoundation.org/home-sleep-test) [![ResMed\_AirSense\_11\_Machine\_Package\_1](https://www.sleepfoundation.org/wp-content/uploads/2021/01/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https://www.sleepfoundation.org/best-cpap-machines) - Sleep Therapy - CPAP - [The Best CPAP Machines](https://www.sleepfoundation.org/best-cpap-machines) - [Top-Rated CPAP Masks](https://www.sleepfoundation.org/best-cpap-mask) - [Need Therapy? Start Here](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - ANTI-SNORING - [The Best Anti-Snoring Mouthpieces](https://www.sleepfoundation.org/best-anti-snoring-mouthpieces-and-mouthguards) - [Mouth Taping](https://www.sleepfoundation.org/snoring/mouth-taping-for-sleep) - [CPAP Alternatives](https://www.sleepfoundation.org/sleep-apnea/alternatives-to-cpap) - SERVICES & SUPPLEMENTS - [The Best Sleep Apps of 2026](https://www.sleepfoundation.org/best-sleep-apps) - [The Best Magnesium Supplements](https://www.sleepfoundation.org/magnesium/best-magnesium-for-sleep) - [Best Sleep Supplements](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids) - [![At Home Sleep Study](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https://www.sleepfoundation.org/home-sleep-test) [![ResMed\_AirSense\_11\_Machine\_Package\_1](https://www.sleepfoundation.org/wp-content/uploads/2021/01/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https://www.sleepfoundation.org/best-cpap-machines) - Sleep Environment - SLEEP TECH - [The Best Sleep Trackers We've Tested](https://www.sleepfoundation.org/best-sleep-trackers) - [Top-Rated White Noise Machines](https://www.sleepfoundation.org/best-sleep-products/best-white-noise-machines) - BED FRAMES - [The Best Adjustable Beds](https://www.sleepfoundation.org/best-adjustable-bed) - [Our Favorite Bed Frames](https://www.sleepfoundation.org/best-bed-frames) - PERSONAL CARE PRODUCTS - [Blue Light Blocking Glasses](https://www.sleepfoundation.org/best-sleep-products/best-blue-light-blocking-glasses) - [Wake-Up Lights](https://www.sleepfoundation.org/best-sleep-products/best-wake-up-lights) - [Sleep Masks](https://www.sleepfoundation.org/best-sleep-products/best-sleep-masks) - [![At Home Sleep Study](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https://www.sleepfoundation.org/home-sleep-test) [![ResMed\_AirSense\_11\_Machine\_Package\_1](https://www.sleepfoundation.org/wp-content/uploads/2021/01/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https://www.sleepfoundation.org/best-cpap-machines) - [All Solutions](https://www.sleepfoundation.org/sleep-solutions) - Sleep Health Sleep Health - [All Health](https://www.sleepfoundation.org/sleep-topics) - Sleep Disorders - COMMON DISORDERS - [Insomnia](https://www.sleepfoundation.org/insomnia) - [Parasomnias](https://www.sleepfoundation.org/parasomnias) - [Excessive Sleepiness](https://www.sleepfoundation.org/excessive-sleepiness) - BREATHING-RELATED - [Sleep Apnea](https://www.sleepfoundation.org/sleep-apnea) - [Obstructive Sleep Apnea](https://www.sleepfoundation.org/sleep-apnea/obstructive-sleep-apnea) - [Central Sleep Apnea](https://www.sleepfoundation.org/sleep-apnea/central-sleep-apnea) - MOVEMENT-RELATED - [Sleepwalking](https://www.sleepfoundation.org/parasomnias/sleepwalking) - [Bruxism](https://www.sleepfoundation.org/bruxism) - [Restless Legs Syndrome](https://www.sleepfoundation.org/restless-legs-syndrome) - TESTING & TREATMENTS - [CPAP](https://www.sleepfoundation.org/cpap) - [Home Sleep Test](https://www.sleepfoundation.org/sleep-studies/at-home-sleep-study) - [What to Do When You Can't Sleep](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - Improve Your Sleep - SLEEP HABITS - [The Ultimate Sleep Improvement Plan](https://www.sleepfoundation.org/sleep-habits) - [The 20 Most Proven Sleep Tips](https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips) - [Sleep Hygiene](https://www.sleepfoundation.org/sleep-hygiene) - SLEEP AIDS - [Melatonin](https://www.sleepfoundation.org/melatonin) - [Magnesium](https://www.sleepfoundation.org/magnesium) - [The Most Effective Sleep Aids](https://www.sleepfoundation.org/sleep-aids) - TOOLS & PRODUCTS - [Sleep Calculator](https://www.sleepfoundation.org/sleep-calculator) - [7 Nights to Better Sleep](https://www.sleepfoundation.org/sleep-habits/7-night-sleep-habit-builder) - [Submit Your Sleep Story](https://www.sleepfoundation.org/about-us/submit-your-sleep-story) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - Understand Your Sleep - SCIENCE OF SLEEP - [How Sleep Works](https://www.sleepfoundation.org/how-sleep-works) - [Circadian Rhythm](https://www.sleepfoundation.org/circadian-rhythm) - [The Stages of Sleep](https://www.sleepfoundation.org/stages-of-sleep) - IMPACTS - [Snoring](https://www.sleepfoundation.org/snoring) - [Sleep Deprivation](https://www.sleepfoundation.org/sleep-deprivation) - [How Electronics Affect Your Sleep](https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep) - STATISTICS - [Sleep Data & Research](https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics) - [How Much Sleep Do We Need?](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - [All Health](https://www.sleepfoundation.org/sleep-topics) - About Us About Us - Who We Are - OUR MISSION - [What We Do](https://www.sleepfoundation.org/about-us) - [Our Team](https://www.sleepfoundation.org/about-us/who-we-are) - OUR MEDICAL TEAM - [Medical Advisory Board](https://www.sleepfoundation.org/about-us/who-we-are#medical-advisory-board) - OUR PROCESS - [Editorial Policy](https://www.sleepfoundation.org/about-us/editorial-policy) - [How We Review Products](https://www.sleepfoundation.org/research-methodology) - [![Test Lab: Expert Tested. Sleeper Approved.](https://www.sleepfoundation.org/wp-content/uploads/2021/08/Bedroom-Environment-1-300x125.jpg) Test Lab: Expert Tested. 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Products or services may be offered by an affiliated entity. [Learn more.](https://www.sleepfoundation.org/about-us/advertising-disclosure) ![Main Intro Section Image](https://www.sleepfoundation.org/wp-content/uploads/2025/07/Header-Image-8-1.svg) # Melatonin: Usage, Side Effects, and Safety Updated July 10, 2025 Written by Lucy Bryan ![Lucy Bryan](https://www.sleepfoundation.org/wp-content/uploads/2023/11/lucy_bryan-lg-profile-150x150.jpg) Lucy Bryan Contributing Writer Lucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University. [Read Full Bio](https://www.sleepfoundation.org/about-us/who-we-are#lucy_bryan) Want to read more about all our experts in the field? [Learn About The Editorial Team](https://www.sleepfoundation.org/about-us) \\| Medically Reviewed by Dustin Cotliar, MD, MPH ![Dustin Cotliar, MD, MPH](https://www.sleepfoundation.org/wp-content/uploads/2023/10/profiledustin-cotliar-150x150.jpeg) Dustin Cotliar, MD, MPH Physician Dustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine. [Read Full Bio](https://www.sleepfoundation.org/about-us/who-we-are#dustin_cotliar,_md,_mph) Want to read more about all our experts in the field? [Learn About The Editorial Team](https://www.sleepfoundation.org/about-us) - [What Is Melatonin?](https://www.sleepfoundation.org/melatonin#what-is-melatonin--1) - [Benefits of Melatonin for Sleep](https://www.sleepfoundation.org/melatonin#benefits) - [Side Effects of Melatonin](https://www.sleepfoundation.org/melatonin#side-effects) - [How Much Melatonin Should I Take?](https://www.sleepfoundation.org/melatonin#how-much) - [How to Choose Melatonin Supplements](https://www.sleepfoundation.org/melatonin#how_to_choose) Key Takeaways - Melatonin is a hormone that regulates the sleep-wake cycle. - Supplementary melatonin can help you fall asleep or adjust to new time zones. - Experts recommend a dosage of 1 to 5 milligrams of melatonin about 30 minutes before bed. - Consult your doctor before taking melatonin or giving it to children. Exogenous melatonin—a synthetic version of the body’s natural sleep hormone—has grown increasingly popular as a sleep aid over the last two decades. Nearly two thirds of American adults have taken melatonin supplements, and use among children and adolescents is also on the rise. While scientific evidence suggests that [melatonin supplements](https://www.sleepfoundation.org/melatonin/best-melatonin-supplements) may help some people fall asleep more easily, this over-the-counter sleep aid is not a cure-all for sleep difficulties. Before using these supplements, it is important to understand how melatonin works, when it is most likely to be beneficial, and when to talk to your doctor. [![](https://www.sleepfoundation.org/wp-content/uploads/2009/04/MomentousEliteSleep-2-768x768.webp)Our Top Melatonin Supplement We’ve tried a lot of melatonin supplements and we’ve even made our own. The ones from Momentous are our favorite. From Our Partners at SleepDoctor.com. Shop at Sleep Doctor](https://sleepdoctor.com/products/elite-sleep) ## What Is Melatonin? Melatonin [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.[View Source](https://www.sleepfoundation.org/melatonin#references-181964) is a naturally occurring hormone that helps regulate the body’s [circadian rhyt](https://www.sleepfoundation.org/circadian-rhythm)[h](https://www.sleepfoundation.org/circadian-rhythm)[ms](https://www.sleepfoundation.org/circadian-rhythm), which are biological patterns that operate on a 24-hour clock. Specifically, melatonin plays a vital role in the sleep-wake cycle. For a healthy individual with a normal sleep-wake cycle, the body begins producing melatonin every evening around the time sun goes down. This causes a gradual increase in sleepiness. Melatonin production continues into the night, peaking about seven hours after sunset. This helps the person stay asleep through the night. In the morning, melatonin drops to undetectable levels, as [exposure to light](https://www.sleepfoundation.org/bedroom-environment/light-and-sleep) inhibits production of the sleep hormone. This helps a person feel alert upon waking. ![Video thumbnail](https://img.youtube.com/vi/kegzv0dXWAc/hqdefault.jpg) ### [![Woman taking nighly melatonin](https://www.sleepfoundation.org/wp-content/uploads/2023/02/safe-melatonin-every-night.jpg)Is It Safe to Take Melatonin Every Night?](https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night) [Is Melatonin Bad for You?![Young girl taking medication before bed](https://www.sleepfoundation.org/wp-content/uploads/2023/04/melatonin-bad-for-you.jpg)](https://www.sleepfoundation.org/melatonin/is-melatonin-bad-for-you) [How Long Does Melatonin Last?![A person pours a pill into their hand](https://www.sleepfoundation.org/wp-content/uploads/2022/09/man-taking-melatonin.jpg)](https://www.sleepfoundation.org/melatonin/how-long-does-melatonin-last) [How Long Does Melatonin Take to Work?![How Long Does Melatonin Take to Work?](https://www.sleepfoundation.org/wp-content/uploads/2022/10/how-long-does-melatonin-take-to-work.jpg)](https://www.sleepfoundation.org/melatonin/how-long-does-melatonin-take-to-work) [Does Melatonin Expire?![Woman taking melatonin before bed](https://www.sleepfoundation.org/wp-content/uploads/2021/07/Does-Melatonin-Expire.jpg)](https://www.sleepfoundation.org/melatonin/does-melatonin-expire) ## Benefits of Melatonin for Sleep For some people who have difficulty falling asleep, taking supplemental melatonin about 30 minutes [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https://www.sleepfoundation.org/melatonin#references-253039) before bedtime may help. Supplementing naturally produced melatonin can reinforce circadian rhythms and signal to the body that it’s time to sleep. For this reason, melatonin supplements may be a good choice for individuals who: - Have naturally low levels of melatonin [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.[View Source](https://www.sleepfoundation.org/melatonin#references-253041) - Temporarily struggle to fall asleep due to circumstances such as [stress](https://www.sleepfoundation.org/insomnia/stress-and-insomnia) or [jet lag](https://www.sleepfoundation.org/travel-and-sleep/jet-lag) - Take medications that interfere with sleep - Are night owls but [need to wake early](https://www.sleepfoundation.org/sleep-faqs/how-to-become-a-morning-person) ### - [![Man taking pills](https://www.sleepfoundation.org/wp-content/uploads/2021/05/Melatonin-Overdose-How-Much-Melatonin-Should-You-Take.jpg)How Melatonin Can Get You More Sleep](https://www.sleepfoundation.org/melatonin/melatonin-benefits) ### Melatonin for Sleep Disorders Melatonin supplements are likely to benefit people with sleep disorders that affect their circadian rhythms. Supplemental melatonin may also benefit people with other types of sleep disorders, though results tend to be more variable and less impactful and prescription medications may be necessary. - Non-24-hour sleep-wake rhythm disorder (N24SWD): People with [N24SWD](https://www.sleepfoundation.org/non-24-sleep-wake-disorder/symptoms-diagnosis), most of whom are blind, have circadian rhythms that do not synchronize with the 24-hour cycle of day and night. Taking melatonin an hour before bedtime [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https://www.sleepfoundation.org/melatonin#references-252209) can help align a person’s circadian clock with their environment, even in the absence of light and darkness. - Delayed sleep-wake phase disorder (DSWPD): People with [DSWPD](https://www.sleepfoundation.org/delayed-sleep-wake-phase-syndrome), which mainly affects adolescents and young adults, aren’t able to fall asleep until long after conventional or desired bedtimes. While melatonin supplements aren’t a first-line treatment for DSWPD, they may help people with the disorder fall asleep earlier. [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https://www.sleepfoundation.org/melatonin#references-253043) - Insomnia: Melatonin is not typically prescribed as the sole treatment for [insomnia](https://www.sleepfoundation.org/insomnia), but it may be used alongside other therapies to help reduce the amount of time it takes to fall asleep at bedtime. - Shift work disorder: Small doses of melatonin may help [people who work rotating or night shifts](https://www.sleepfoundation.org/shift-work-disorder) fall asleep more easily during the day. However, some experts warn against taking melatonin for this purpose, as it can be difficult for shift workers to effectively time its administration or to predict its effects. ## Say Goodbye to Insomnia Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. ![](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Email-Capture-Icon.svg) ### Melatonin for Kids Research on the safety and efficacy of sleep aids for children is limited, so caregivers should not administer melatonin supplements to children unless a doctor has instructed them to do so. [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https://www.sleepfoundation.org/melatonin#references-253045) Supplemental melatonin may be appropriate for children and adolescents with particular sleep, behavioral, and developmental disorders. Melatonin supplements are rarely the right choice for children under the age of 5, whose sleep problems tend to be behavioral in nature and can often be resolved by establishing [healthy sleep habits](https://www.sleepfoundation.org/children-and-sleep/sleep-strategies-kids) and adjusting sleep environments. Additionally, melatonin should not be used to enhance sleep in children who don’t have sleep problems or to force them to go to bed earlier. ### - [![Sleeping child holding teddy bear](https://www.sleepfoundation.org/wp-content/uploads/2021/07/Should-You-Give-Melatonin-To-Children.jpg)Melatonin for Kids](https://www.sleepfoundation.org/melatonin/melatonin-for-children) - [![Melatonin Dosage for Kids](https://www.sleepfoundation.org/wp-content/uploads/2022/06/Melatonin-Dosage-for-kids-2.jpg)Melatonin Dosage for Kids](https://www.sleepfoundation.org/melatonin/melatonin-dosage-for-kids) Accidental overdoses of melatonin supplements by children have been on the rise. It is vital that caregivers administer melatonin according to instructions provided by a doctor and safely store melatonin supplements out of the reach of children. ## Side Effects of Melatonin While research suggests that short-term use of melatonin is safe for most adults, more studies are needed to confirm its long-term safety. Unlike some sleep aids, melatonin supplements are not believed to be habit-forming, and they have relatively mild side effects. [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/melatonin#references-253051) ### - [![stock photo of a young man with a headache](https://www.sleepfoundation.org/wp-content/uploads/2022/06/man-with-headache.jpg)Melatonin Side Effects](https://www.sleepfoundation.org/melatonin/melatonin-side-effects) - [![Woman lying in bed with her face covered in distress](https://www.sleepfoundation.org/wp-content/uploads/2023/02/melatonin-nightmares.jpg)Can Melatonin Cause Nightmares?](https://www.sleepfoundation.org/melatonin/can-melatonin-cause-nightmares) ### Possible Interactions Before you begin taking melatonin supplements, make sure to talk to your doctor about potential interactions that could compromise your health. Melatonin supplements have the potential to interact with medications and are generally not recommended for people who: - Are pregnant or breastfeeding - Have a bleeding disorder - Experience depression - Have seizures - Are recipients of an organ transplant Some medications—including [birth control pills](https://www.sleepfoundation.org/melatonin/effects-on-birth-control), certain serotonin reuptake inhibitors (SSRIs), and caffeine—might intensify the effects of melatonin supplements. Additionally, combining melatonin supplements with certain medications can reduce their effectiveness of the medications or produce unwanted side effects. ### - [![birth control pills and hands](https://www.sleepfoundation.org/wp-content/uploads/2021/06/Does-Melatonin-Affect-Birth-Control.jpg)Does Melatonin Affect Birth Control?](https://www.sleepfoundation.org/melatonin/effects-on-birth-control) - [![A young woman taking medication at home](https://www.sleepfoundation.org/wp-content/uploads/2021/05/melatonin-overdose.jpg)What Happens if You Take Melatonin With Alcohol?](https://www.sleepfoundation.org/melatonin/melatonin-and-alcohol) - [![Pregnant woman holding belly](https://www.sleepfoundation.org/wp-content/uploads/2021/06/Can-You-Take-Melatonin-While-Pregnant.jpg)Can You Take Melatonin While Pregnant?](https://www.sleepfoundation.org/melatonin/pregnancy) ## How Much Melatonin Should I Take? Over-the-counter supplements may contain as little as .2 milligrams or as much as 20 milligrams of melatonin. They also come in an array of formulations, including slow- and fast-release pills, [gummies](https://www.sleepfoundation.org/melatonin/best-melatonin-gummies), dissolvable tablets, liquids, gels, creams, and [patches](https://www.sleepfoundation.org/melatonin/melatonin-sleep-patch). Given the variety of available options, it’s important to talk to a doctor about the best choice for you. The ideal [melatonin dosage](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) for you will depend on the sleep problem you’re treating, as well as your personal characteristics and health history. For adults and adolescents, doctors usually recommend dosages in the 1 to 5 milligram range. [Dosages for children](https://www.sleepfoundation.org/melatonin/melatonin-dosage-for-kids) may range from .2 milligrams to three milligrams. “More is not better when it comes to melatonin. Going above 2-3 mg likely won’t work any better than 1mg or less, but does increase one’s risk for side effects.” ![Dustin Cotliar, MD, MPH](https://www.sleepfoundation.org/wp-content/uploads/2023/10/profiledustin-cotliar-150x150.jpeg) Dustin Cotliar, MD, MPH Physician Research indicates that melatonin dosages below 1 milligram may work just as well as higher doses. Unless directed otherwise by a doctor, it is best to start with the lowest possible dose and to increase as needed. Experts recommend taking no more than 10 milligrams per 24 hour period. A complicating factor is the fact that many melatonin supplements are mislabeled. [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/melatonin#references-79623) Recent studies have shown that the majority of melatonin products do not contain the advertised dosage of the sleep hormone. [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) JAMAJAMA, published continuously since 1883, is an international peer-reviewed general medical journal.[View Source](https://www.sleepfoundation.org/melatonin#references-253053) Tests have revealed that some products have significantly less melatonin than stated on the label, while others have [more than four times](https://www.sleepfoundation.org/melatonin/melatonin-overdose) the advertised amount of melatonin. ### - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin.jpg)How Much Melatonin Should You Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) - [![A young woman taking medication at home](https://www.sleepfoundation.org/wp-content/uploads/2021/05/melatonin-overdose.jpg)Can You Overdose on Melatonin?](https://www.sleepfoundation.org/melatonin/melatonin-overdose) ## How to Choose Melatonin Supplements In the United States, melatonin is considered a dietary supplement, so the Food and Drug Administration (FDA) does not subject it to the same rigorous standards as pharmaceutical drugs. For this reason, melatonin users should exercise caution when considering their melatonin options. To give yourself the best chance of getting a [high quality product](https://www.sleepfoundation.org/sleep-aids/how-to-evaluate-sleep-supplements) with accurate dosage of melatonin, try looking for a U.S. Pharmacopeia certification on the label (which ensures that the product has been vetted by an outside organization), asking your doctor or a pharmacist to suggest a trusted brand, or picking a low-dose option. ### - [![Amazon.com photo of the Sleep Is the Foundation Melatonin Capsules](https://www.sleepfoundation.org/wp-content/uploads/2022/04/Sleep-Is-the-Foundation-Melatonin-Capsules.jpg)Best Melatonin Supplements of 2026](https://www.sleepfoundation.org/melatonin/best-melatonin-supplements) - [![Amazon.com photo of the Sleep Is the Foundation Melatonin Gummies](https://www.sleepfoundation.org/wp-content/uploads/2021/10/Sleep-Is-the-Foundation-Melatonin-Gummies.jpg)Best Melatonin Gummies of 2026](https://www.sleepfoundation.org/melatonin/best-melatonin-gummies) - [![Woman placing Melatonin Patch on her arm](https://www.sleepfoundation.org/wp-content/uploads/2021/08/Do-Melatonin-Sleep-Patches-Help-You-Fall-Asleep.jpg)Do Melatonin Sleep Patches Help You Fall Asleep?](https://www.sleepfoundation.org/melatonin/melatonin-sleep-patch) - [![Melatonin Gummies](https://www.sleepfoundation.org/wp-content/uploads/2023/02/Melatonin-gummies.jpg)Do Melatonin Gummies Work?](https://www.sleepfoundation.org/melatonin/do-melatonin-gummies-work) ### Alternatives to Melatonin Melatonin isn’t the right choice for everyone. You may get the results you are looking for by cultivating healthy sleep habits, changing your sleeping environment, or addressing the root causes of your sleep difficulties. - Practice healthy sleep hygiene: Committing to [healthy sleep practices](https://www.sleepfoundation.org/sleep-hygiene) can help you sleep better. Try going to bed and getting up at the same time every day. Develop a relaxing bedtime routine. Exercise regularly, and avoid caffeine and alcohol in the evening. - Avoid screens in the hours before bedtime: Phones, tablets, TVs, and other electronic devices with screens emit [blue light](https://www.sleepfoundation.org/bedroom-environment/blue-light), which inhibits melatonin production. - Enhance your sleep environment: Make sure that your bedroom is cool, dark, and quiet. Consider purchasing a more [comfortable mattress](https://www.sleepfoundation.org/best-mattress) or [high quality sheets](https://www.sleepfoundation.org/best-sheets). - Address underlying health concerns: Many health problems can interfere with sleep. Treating conditions like chronic pain, [sleep apnea](https://www.sleepfoundation.org/sleep-apnea), and acid reflux may help you get better sleep. - Focus on your mental health: Stress, anxiety, and depression can all make it hard to sleep. Consider seeing a counselor, engaging in [relaxation exercises](https://www.sleepfoundation.org/sleep-hygiene/relaxation-exercises-to-help-fall-asleep), or asking for support from family and friends. - Try cognitive behavioral therapy for insomnia (CBT-I): If you have insomnia, you might try CBT-I, which is an [effective insomnia treatment](https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia). CBT-I involves addressing thought patterns and behaviors that interfere with sleep with the help of a licensed mental health professional. Medical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Always consult your doctor before taking a new medication or changing your current treatment. ![](https://www.sleepfoundation.org/wp-content/themes/onecaremedia-child/assets/images/sf-question-bubble.svg) ### Still have questions? Ask our community\! Join our [Sleep Care Community](https://community.sleepfoundation.org/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best. [About Our Editorial Team](https://www.sleepfoundation.org/about-us) ![Lucy Bryan](https://www.sleepfoundation.org/wp-content/uploads/2023/11/lucy_bryan-lg-profile-150x150.jpg) Written By ### Lucy Bryan, Contributing Writer Lucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University. ![Dustin Cotliar, MD, MPH](https://www.sleepfoundation.org/wp-content/uploads/2023/10/profiledustin-cotliar-150x150.jpeg) Medically Reviewed by ### Dustin Cotliar, MD, MPH, Physician Dustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine. [Learn more about our Editorial Team](https://www.sleepfoundation.org/about-us/who-we-are#team) ## References 9 Sources 1. Shane-McWhorter, L. (2023, January). Melatonin. Merck Manual Professional Version. <https://www.merckmanuals.com/professional/special-subjects/dietary-supplements/melatonin> 2. Neubauer, D. (2024 February). Pharmacotherapy for insomnia in adults. In R. Benca, J. Elmore, & A. Eichler (Ed.). UpToDate. <https://www.uptodate.com/contents/pharmacotherapy-for-insomnia-in-adults#H2582713949> 3. A.D.A.M. Medical Encyclopedia. (2023, October 18). Melatonin. MedlinePlus. <https://medlineplus.gov/druginfo/natural/940.html> 4. Abbott, S. (2024, February). Non-24-hour sleep-wake rhythm disorder. In C. Goldstein & A. Eichler (Ed.). UpToDate. <https://www.uptodate.com/contents/non-24-hour-sleep-wake-rhythm-disorder> 5. Auger, R. (2024, February). Delayed sleep-wake phase disorder. In C. Goldstein, R. Chervin, & A. Eichler (Ed.). UpToDate. <https://www.uptodate.com/contents/delayed-sleep-wake-phase-disorder> 6. J. Owens. (2024, February). Pharmacotherapy for insomnia in children and adolescents: A rational approach. In R. Chervin & A. Eichler (Ed.). UpToDate. <https://www.uptodate.com/contents/pharmacotherapy-for-insomnia-in-children-and-adolescents-a-rational-approach> 7. Salahub, C., Wu, P. E., Burry, L. D., Soong, C., Sheehan, K. A., MacMillan, T. E., & Lapointe-Shaw, L. (2022). Melatonin for Insomnia in Medical Inpatients: A Narrative Review. Journal of clinical medicine, 12(1), 256. <https://pubmed.ncbi.nlm.nih.gov/36615056> 8. Erland, L. A., & Saxena, P. K. (2017). Melatonin natural health products and supplements: Presence of serotonin and significant variability of melatonin content. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine, 13(2), 275–281. <https://pubmed.ncbi.nlm.nih.gov/27855744/> 9. Cohen, P. A., Avula, B., Wang, Y. H., Katragunta, K., & Khan, I. (2023). Quantity of Melatonin and CBD in Melatonin Gummies Sold in the US. JAMA, 329(16), 1401–1402. <https://pubmed.ncbi.nlm.nih.gov/37097362/> ## Other Articles of Interest ### Sleep Medications [Sleep Medications](https://www.sleepfoundation.org/sleep-aids/sleeping-pills) [How to Use Medications Safely](https://www.sleepfoundation.org/sleep-aids/how-to-use-sleep-medications-safely) [How Medications May Affect Sleep](https://www.sleepfoundation.org/sleep-aids/side-effects-of-sleeping-pills) [Over-the-Counter Sleep Aids](https://www.sleepfoundation.org/sleep-aids/over-the-counter-sleep-aids) [Compare Different Sleep Aids](https://www.sleepfoundation.org/sleep-aids/compare-sleep-medications) ### Sleep Deprivation [Sleep Deprivation](https://www.sleepfoundation.org/sleep-deprivation) [Interrupted Sleep](https://www.sleepfoundation.org/sleep-deprivation/interrupted-sleep) [How Lack of Sleep Impacts Cognitive Performance](https://www.sleepfoundation.org/sleep-deprivation/lack-of-sleep-and-cognitive-impairment) [Lack of Sleep May Increase Calorie Consumption](https://www.sleepfoundation.org/sleep-deprivation/lack-sleep-may-increase-calorie-consumption) [REM Sleep Deprivation and Migraines](https://www.sleepfoundation.org/sleep-deprivation/sleep-deprivation-and-migraines) ### Bedroom Environment [How to Create The Ideal Bedroom Environment](https://www.sleepfoundation.org/bedroom-environment) [Light and Sleep](https://www.sleepfoundation.org/bedroom-environment/light-and-sleep) [What Is White Noise?](https://www.sleepfoundation.org/noise-and-sleep/white-noise) [Technology In The Bedroom](https://www.sleepfoundation.org/bedroom-environment/technology-in-the-bedroom) [How Does Music Affect Sleep?](https://www.sleepfoundation.org/noise-and-sleep/music) ### Mattresses [Best Mattresses](https://www.sleepfoundation.org/best-mattress) [Best Mattresses for Side Sleepers](https://www.sleepfoundation.org/best-mattress/best-mattress-for-side-sleepers) [Best Mattresses for Back Pain](https://www.sleepfoundation.org/best-mattress/best-mattress-for-back-pain) [Cooling Mattresses](https://www.sleepfoundation.org/best-mattress/best-cooling-mattress) [Hybrid Mattresses](https://www.sleepfoundation.org/best-mattress/best-hybrid-mattress) [![Sleep Foundation Logo](https://www.sleepfoundation.org/wp-content/uploads/2025/10/sd-logo-footer.svg)](https://www.sleepfoundation.org/) Sleep Foundation and SleepFoundation.org are not affiliated with the National Sleep Foundation, an independent nonprofit based in Washington, DC. 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Readable Markdown	[Skip to content](https://www.sleepfoundation.org/melatonin#post_content) Key Takeaways - Melatonin is a hormone that regulates the sleep-wake cycle. - Supplementary melatonin can help you fall asleep or adjust to new time zones. - Experts recommend a dosage of 1 to 5 milligrams of melatonin about 30 minutes before bed. - Consult your doctor before taking melatonin or giving it to children. Exogenous melatonin—a synthetic version of the body’s natural sleep hormone—has grown increasingly popular as a sleep aid over the last two decades. Nearly two thirds of American adults have taken melatonin supplements, and use among children and adolescents is also on the rise. While scientific evidence suggests that [melatonin supplements](https://www.sleepfoundation.org/melatonin/best-melatonin-supplements) may help some people fall asleep more easily, this over-the-counter sleep aid is not a cure-all for sleep difficulties. Before using these supplements, it is important to understand how melatonin works, when it is most likely to be beneficial, and when to talk to your doctor. Melatonin is a naturally occurring hormone that helps regulate the body’s [circadian rhyt](https://www.sleepfoundation.org/circadian-rhythm)[h](https://www.sleepfoundation.org/circadian-rhythm)[ms](https://www.sleepfoundation.org/circadian-rhythm), which are biological patterns that operate on a 24-hour clock. Specifically, melatonin plays a vital role in the sleep-wake cycle. For a healthy individual with a normal sleep-wake cycle, the body begins producing melatonin every evening around the time sun goes down. This causes a gradual increase in sleepiness. Melatonin production continues into the night, peaking about seven hours after sunset. This helps the person stay asleep through the night. In the morning, melatonin drops to undetectable levels, as [exposure to light](https://www.sleepfoundation.org/bedroom-environment/light-and-sleep) inhibits production of the sleep hormone. This helps a person feel alert upon waking. ![Video thumbnail](https://img.youtube.com/vi/kegzv0dXWAc/hqdefault.jpg) For some people who have difficulty falling asleep, taking supplemental melatonin about 30 minutes before bedtime may help. Supplementing naturally produced melatonin can reinforce circadian rhythms and signal to the body that it’s time to sleep. For this reason, melatonin supplements may be a good choice for individuals who: - Have naturally low levels of melatonin - Temporarily struggle to fall asleep due to circumstances such as [stress](https://www.sleepfoundation.org/insomnia/stress-and-insomnia) or [jet lag](https://www.sleepfoundation.org/travel-and-sleep/jet-lag) - Take medications that interfere with sleep - Are night owls but [need to wake early](https://www.sleepfoundation.org/sleep-faqs/how-to-become-a-morning-person) - [![Man taking pills](https://www.sleepfoundation.org/wp-content/uploads/2021/05/Melatonin-Overdose-How-Much-Melatonin-Should-You-Take.jpg)How Melatonin Can Get You More Sleep](https://www.sleepfoundation.org/melatonin/melatonin-benefits) ### Melatonin for Sleep Disorders Melatonin supplements are likely to benefit people with sleep disorders that affect their circadian rhythms. Supplemental melatonin may also benefit people with other types of sleep disorders, though results tend to be more variable and less impactful and prescription medications may be necessary. - Non-24-hour sleep-wake rhythm disorder (N24SWD): People with [N24SWD](https://www.sleepfoundation.org/non-24-sleep-wake-disorder/symptoms-diagnosis), most of whom are blind, have circadian rhythms that do not synchronize with the 24-hour cycle of day and night. Taking melatonin an hour before bedtime can help align a person’s circadian clock with their environment, even in the absence of light and darkness. - Delayed sleep-wake phase disorder (DSWPD): People with [DSWPD](https://www.sleepfoundation.org/delayed-sleep-wake-phase-syndrome), which mainly affects adolescents and young adults, aren’t able to fall asleep until long after conventional or desired bedtimes. While melatonin supplements aren’t a first-line treatment for DSWPD, they may help people with the disorder fall asleep earlier. - Insomnia: Melatonin is not typically prescribed as the sole treatment for [insomnia](https://www.sleepfoundation.org/insomnia), but it may be used alongside other therapies to help reduce the amount of time it takes to fall asleep at bedtime. - Shift work disorder: Small doses of melatonin may help [people who work rotating or night shifts](https://www.sleepfoundation.org/shift-work-disorder) fall asleep more easily during the day. However, some experts warn against taking melatonin for this purpose, as it can be difficult for shift workers to effectively time its administration or to predict its effects. ## Say Goodbye to Insomnia Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. ![](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Email-Capture-Icon.svg) ### Melatonin for Kids Research on the safety and efficacy of sleep aids for children is limited, so caregivers should not administer melatonin supplements to children unless a doctor has instructed them to do so. Supplemental melatonin may be appropriate for children and adolescents with particular sleep, behavioral, and developmental disorders. Melatonin supplements are rarely the right choice for children under the age of 5, whose sleep problems tend to be behavioral in nature and can often be resolved by establishing [healthy sleep habits](https://www.sleepfoundation.org/children-and-sleep/sleep-strategies-kids) and adjusting sleep environments. Additionally, melatonin should not be used to enhance sleep in children who don’t have sleep problems or to force them to go to bed earlier. Accidental overdoses of melatonin supplements by children have been on the rise. It is vital that caregivers administer melatonin according to instructions provided by a doctor and safely store melatonin supplements out of the reach of children. While research suggests that short-term use of melatonin is safe for most adults, more studies are needed to confirm its long-term safety. Unlike some sleep aids, melatonin supplements are not believed to be habit-forming, and they have relatively mild side effects. ### Possible Interactions Before you begin taking melatonin supplements, make sure to talk to your doctor about potential interactions that could compromise your health. Melatonin supplements have the potential to interact with medications and are generally not recommended for people who: - Are pregnant or breastfeeding - Have a bleeding disorder - Experience depression - Have seizures - Are recipients of an organ transplant Some medications—including [birth control pills](https://www.sleepfoundation.org/melatonin/effects-on-birth-control), certain serotonin reuptake inhibitors (SSRIs), and caffeine—might intensify the effects of melatonin supplements. Additionally, combining melatonin supplements with certain medications can reduce their effectiveness of the medications or produce unwanted side effects. Over-the-counter supplements may contain as little as .2 milligrams or as much as 20 milligrams of melatonin. They also come in an array of formulations, including slow- and fast-release pills, [gummies](https://www.sleepfoundation.org/melatonin/best-melatonin-gummies), dissolvable tablets, liquids, gels, creams, and [patches](https://www.sleepfoundation.org/melatonin/melatonin-sleep-patch). Given the variety of available options, it’s important to talk to a doctor about the best choice for you. The ideal [melatonin dosage](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) for you will depend on the sleep problem you’re treating, as well as your personal characteristics and health history. For adults and adolescents, doctors usually recommend dosages in the 1 to 5 milligram range. [Dosages for children](https://www.sleepfoundation.org/melatonin/melatonin-dosage-for-kids) may range from .2 milligrams to three milligrams. “More is not better when it comes to melatonin. Going above 2-3 mg likely won’t work any better than 1mg or less, but does increase one’s risk for side effects.” Research indicates that melatonin dosages below 1 milligram may work just as well as higher doses. Unless directed otherwise by a doctor, it is best to start with the lowest possible dose and to increase as needed. Experts recommend taking no more than 10 milligrams per 24 hour period. A complicating factor is the fact that many melatonin supplements are mislabeled. Recent studies have shown that the majority of melatonin products do not contain the advertised dosage of the sleep hormone. Tests have revealed that some products have significantly less melatonin than stated on the label, while others have [more than four times](https://www.sleepfoundation.org/melatonin/melatonin-overdose) the advertised amount of melatonin. In the United States, melatonin is considered a dietary supplement, so the Food and Drug Administration (FDA) does not subject it to the same rigorous standards as pharmaceutical drugs. For this reason, melatonin users should exercise caution when considering their melatonin options. To give yourself the best chance of getting a [high quality product](https://www.sleepfoundation.org/sleep-aids/how-to-evaluate-sleep-supplements) with accurate dosage of melatonin, try looking for a U.S. Pharmacopeia certification on the label (which ensures that the product has been vetted by an outside organization), asking your doctor or a pharmacist to suggest a trusted brand, or picking a low-dose option. ### Alternatives to Melatonin Melatonin isn’t the right choice for everyone. You may get the results you are looking for by cultivating healthy sleep habits, changing your sleeping environment, or addressing the root causes of your sleep difficulties. - Practice healthy sleep hygiene: Committing to [healthy sleep practices](https://www.sleepfoundation.org/sleep-hygiene) can help you sleep better. Try going to bed and getting up at the same time every day. Develop a relaxing bedtime routine. Exercise regularly, and avoid caffeine and alcohol in the evening. - Avoid screens in the hours before bedtime: Phones, tablets, TVs, and other electronic devices with screens emit [blue light](https://www.sleepfoundation.org/bedroom-environment/blue-light), which inhibits melatonin production. - Enhance your sleep environment: Make sure that your bedroom is cool, dark, and quiet. Consider purchasing a more [comfortable mattress](https://www.sleepfoundation.org/best-mattress) or [high quality sheets](https://www.sleepfoundation.org/best-sheets). - Address underlying health concerns: Many health problems can interfere with sleep. Treating conditions like chronic pain, [sleep apnea](https://www.sleepfoundation.org/sleep-apnea), and acid reflux may help you get better sleep. - Focus on your mental health: Stress, anxiety, and depression can all make it hard to sleep. Consider seeing a counselor, engaging in [relaxation exercises](https://www.sleepfoundation.org/sleep-hygiene/relaxation-exercises-to-help-fall-asleep), or asking for support from family and friends. - Try cognitive behavioral therapy for insomnia (CBT-I): If you have insomnia, you might try CBT-I, which is an [effective insomnia treatment](https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia). CBT-I involves addressing thought patterns and behaviors that interfere with sleep with the help of a licensed mental health professional. Medical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Always consult your doctor before taking a new medication or changing your current treatment. ![](https://www.sleepfoundation.org/wp-content/themes/onecaremedia-child/assets/images/sf-question-bubble.svg) ### Still have questions? Ask our community\! Join our [Sleep Care Community](https://community.sleepfoundation.org/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best. ![Lucy Bryan](https://www.sleepfoundation.org/wp-content/uploads/2023/11/lucy_bryan-lg-profile-150x150.jpg) Written By ### Lucy Bryan, Contributing Writer Lucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University. ![Dustin Cotliar, MD, MPH](https://www.sleepfoundation.org/wp-content/uploads/2023/10/profiledustin-cotliar-150x150.jpeg) Medically Reviewed by ### Dustin Cotliar, MD, MPH, Physician Dustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine. [Learn more about our Editorial Team](https://www.sleepfoundation.org/about-us/who-we-are#team) ## References 9 Sources 1. Shane-McWhorter, L. (2023, January). Melatonin. Merck Manual Professional Version. <https://www.merckmanuals.com/professional/special-subjects/dietary-supplements/melatonin> 2. Neubauer, D. (2024 February). Pharmacotherapy for insomnia in adults. In R. Benca, J. Elmore, & A. Eichler (Ed.). UpToDate. <https://www.uptodate.com/contents/pharmacotherapy-for-insomnia-in-adults#H2582713949> 3. A.D.A.M. Medical Encyclopedia. (2023, October 18). Melatonin. MedlinePlus. <https://medlineplus.gov/druginfo/natural/940.html> 4. Abbott, S. (2024, February). Non-24-hour sleep-wake rhythm disorder. In C. Goldstein & A. Eichler (Ed.). UpToDate. <https://www.uptodate.com/contents/non-24-hour-sleep-wake-rhythm-disorder> 5. Auger, R. (2024, February). Delayed sleep-wake phase disorder. In C. Goldstein, R. Chervin, & A. Eichler (Ed.). UpToDate. <https://www.uptodate.com/contents/delayed-sleep-wake-phase-disorder> 6. J. Owens. (2024, February). Pharmacotherapy for insomnia in children and adolescents: A rational approach. In R. Chervin & A. Eichler (Ed.). UpToDate. <https://www.uptodate.com/contents/pharmacotherapy-for-insomnia-in-children-and-adolescents-a-rational-approach> 7. Salahub, C., Wu, P. E., Burry, L. D., Soong, C., Sheehan, K. A., MacMillan, T. E., & Lapointe-Shaw, L. (2022). Melatonin for Insomnia in Medical Inpatients: A Narrative Review. Journal of clinical medicine, 12(1), 256. <https://pubmed.ncbi.nlm.nih.gov/36615056> 8. Erland, L. A., & Saxena, P. K. (2017). Melatonin natural health products and supplements: Presence of serotonin and significant variability of melatonin content. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine, 13(2), 275–281. <https://pubmed.ncbi.nlm.nih.gov/27855744/> 9. Cohen, P. A., Avula, B., Wang, Y. H., Katragunta, K., & Khan, I. (2023). Quantity of Melatonin and CBD in Melatonin Gummies Sold in the US. JAMA, 329(16), 1401–1402. <https://pubmed.ncbi.nlm.nih.gov/37097362/>
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