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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 95 (from laksa114)

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/melatonin-side-effects\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.sleepfoundation.org/melatonin/melatonin-side-effects\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-side-effects","crawl_time":1775672386,"first_indexed_time":1656028025,"http_code":200,"src_unparsed":"org,sleepfoundation!www,\/melatonin\/melatonin-side-effects s443","src_root_hash":"1916647574837971495","history_drop_reason":null,"meta_title":"Melatonin Side Effects","meta_descriptions":["Many people use the supplement melatonin as a low-cost sleep aid. Learn about potential melatonin side effects as well as safety and dosing."],"attrs_boilerpipe_text":"Skip to content\nKey Takeaways\nMelatonin side effects are typically rare and mild but can include daytime sleepiness, headache, nausea, and dizziness.\nMore research is needed to understand the effects of long-term melatonin use.\nTalk to your doctor before taking melatonin during pregnancy or while breastfeeding.\nPeople with medical conditions like those on dialysis or experiencing depression should also consult their doctor about melatonin safety.\nMelatonin supplements are widely available and commonly used as a sleep aid. In the last two decades, melatonin usage has increased consistently among adults in the United States. As with any supplement or medication, safety is a top priority. Before taking melatonin, it is important to understand the possible side effects and potential interactions with other drugs.\nAdverse effects of melatonin tend to occur with higher doses or with supplements designed to provide extended release of melatonin. Melatonin can also remain active in the body for longer periods of time in older adults. This means that melatonin may be more likely to cause sleepiness the next day when it is taken by older people.\nIn adults, adverse reactions to melatonin tend to be\nrelatively rare\nand mild, but there are some common side effects. It is important to discuss these\nside effects\nwith a doctor, and discontinue use of melatonin if they persist.\nHeadache:\nOne of the most commonly reported side effects of melatonin use is headache.\nDaytime sleepiness:\nThe sleep-promoting effects of melatonin can continue into the daytime, resulting in daytime tiredness.\nDizziness:\nDizziness is a possible side effect of melatonin. It is important to avoid the use of alcohol when taking melatonin supplements.\nNausea:\nNausea can occur when taking supplements, but may be due to other factors. If you experience nausea, discuss the timing of your supplements and meals with a doctor.\nVivid dreams or nightmares:\nPeople who use melatonin often report vivid dreams or nightmares.\nStomach cramps:\nSome studies have found that stomach cramps or discomfort can occur with melatonin use. \nMood changes:\nMood changes associated with taking melatonin include brief bouts of depression and irritability. \nMuch of the research has focused on the effects of taking melatonin for only a short period of time. Further research is needed, but the available evidence suggests that melatonin is generally safe for adults when used for up to three months.\n“Most people end up taking a dose of melatonin that is unnecessarily high through no fault of their own due to formulations stocked on shelves. For most people 1-3 mgs is more than enough and is just as effective as higher doses, but with less risk of side effects.”\nMelatonin Side Effects in Children \nThe safety of melatonin use in children has not been fully determined.\nMore studies are required\nto better understand its short- and long-term effects in young people. In the limited research to date, the potential short-term side effects of\nmelatonin in children\nmay include:\nHeadache\nDizziness\nDrowsiness\nAgitation\nIncreased nighttime urination or bedwetting\nThe long-term effects of melatonin in children are less clear. Some researchers have concerns that melatonin could disrupt normal hormone levels and interfere with puberty, though further research is needed. \nParents and caregivers should consult with their child’s pediatrician to better understand the potential risks of melatonin supplements. While melatonin may help with certain sleep disorders, medical professionals do not recommend melatonin as a general sleep aid for children or adolescents.\nThere is evidence that melatonin can be helpful for children experiencing insomnia or a\ndelayed circadian rhythm\n. But parents and caregivers should avoid using melatonin to induce sleep in otherwise healthy kids or teenagers. Experts suggest starting with lifestyle and behavioral changes prior to trying melatonin.\nSay Goodbye to Insomnia\nSign up to receive emails about how to improve your sleep,\u2028as well as our comprehensive Better Sleep Guidebook.\nMelatonin is generally considered to be safe for short-term use in adults, but there may be safety concerns for people with certain preexisting conditions or those taking specific medications.\nMelatonin is not right for everyone, and certain people should be cautious and speak with a doctor before taking melatonin supplements.\nPeople on dialysis or with liver problems:\nPeople with reduced kidney or liver function may not be able to metabolize melatonin and have a higher risk of adverse side effects.\nThose who are pregnant or breastfeeding:\nThere is not enough evidence to guarantee the safety of melatonin use in people who are pregnant, breastfeeding, or trying to conceive.\nOlder adults with dementia:\nOlder people with dementia should\navoid taking melatonin\n. For these individuals, the potential safety risks of melatonin likely outweigh the possible benefits.\nPeople\nwith mental health conditions\n:\nMelatonin may cause symptoms of depression and other mood disorders, or make existing symptoms worse in some people.\nPeople with immune issues:\nMelatonin can activate certain parts of the immune system. While the significance of this effect is still unclear, people with autoimmune disorders or who are taking immune-suppressing medications may want to speak with their doctor first.\nIn addition, melatonin can interact with certain medications, like blood thinners. Anyone taking prescription medications should talk with a doctor before trying melatonin.\nMelatonin Overdose\nMelatonin can cause adverse effects at higher doses, but it is unlikely to cause a lethal overdose. In adults, higher doses may cause uncomfortable side effects such as headache and nausea.\nMelatonin overdose\nin children is a growing concern with\nincreasing hospitalizations\nin recent years, largely due to accidental ingestion of melatonin in young children. Parents and caregivers should practice safe storage of all medications and supplements around the house.\nIt is also important to keep in mind that some melatonin supplements may not be accurately labeled. This increases the risk of taking a higher dose than intended. If you have any concerns about having taken too much melatonin, contact\npoison control\nfor immediate guidance.\nManaging Side Effects and Melatonin Dosage\nTo help manage side effects, it is important to consider melatonin dosage. The appropriate\nmelatonin dosage\ncan vary depending on a person’s age and symptoms. but typical doses range from 1 to 5 milligrams for adults. It may be helpful to start with a low dose initially and slowly increase if needed. Doses lower than 1 milligram may be as effective for certain sleep problems.\nThe dose of melatonin may influence the potential side effects. Adverse effects may be more likely with higher doses. An additional concern when it comes to melatonin side effects and dosing is the accuracy of supplement product labels. To ensure accurate melatonin dosing and to reduce the risk of adverse effects, take measures to ensure you are purchasing reputable supplements.\nDiscuss your melatonin dosage and any side effects with your doctor. They can help you determine the best dosage and timing for melatonin supplements, and provide additional guidance for managing any symptoms you experience.\nFinding Reputable Sleep Supplements\nThe safety and efficacy of supplements is not closely monitored by the U.S. Food and Drug Administration (FDA). Shoppers should take\nadditional measures\nto make sure they are purchasing reputable products.\nAnyone who has a preexisting health condition or is taking a prescription medication should consult with their doctor before trying melatonin. Anyone experiencing an adverse reaction from melatonin should stop taking the supplement and contact their doctor.\nIt is always a good idea to make a doctor aware before adding a new supplement to a health regimen. A doctor or pharmacist may be able to help with the timing or dosage of melatonin and discuss its benefits and risks.\nSeeking the advice of a doctor is also recommended if sleep problems persist over several weeks or months, including after taking melatonin. Melatonin can be helpful for certain sleep issues, but it is not a treatment for other sleep disorders, including\nobstructive sleep apnea\n. A doctor can review a person’s symptoms, provide an informed diagnosis and treatment plan, and offer a referral to a sleep specialist if needed.\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\nJay Vera Summer,\nContributing Writer\nJay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy.\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\n5 Sources\nBesag, F., Vasey, M. J., Lao, K., & Wong, I. (2019). Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: A systematic review. CNS Drugs, 33(12), 1167–1186.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/31722088\/\nNeubauer, D. N. (2022, May 18). Pharmacotherapy for insomnia in adults. In R. Benca & J. G. Elmore (Eds.). UpToDate., Retrieved April 13, 2023, from\nhttps:\/\/www.uptodate.com\/contents\/pharmacotherapy-for-insomnia-in-adults\nOwens, J. A. (2022, June 6). Pharmacotherapy for insomnia in children and adolescents: A rational approach. In R. D. Chervin (Ed.). UpToDate., Retrieved April 13, 2023, from\nhttps:\/\/www.uptodate.com\/contents\/pharmacotherapy-for-insomnia-in-children-and-adolescents-a-rational-approach\nAuger, R. R., Burgess, H. J., Emens, J. S., Deriy, L. V., Thomas, S. M., & Sharkey, K. M. (2015). Clinical practice guideline for the treatment of intrinsic circadian rhythm sleep-wake disorders: Advanced sleep-wake phase disorder (ASWPD), delayed sleep-wake phase disorder (DSWPD), non-24-hour sleep-wake rhythm disorder (N24SWD), and irregular sleep-wake rhythm disorder (ISWRD). An Update for 2015: An American Academy of Sleep Medicine Clinical Practice Guideline. Journal of Clinical Sleep Medicine, 11(10), 1199–1236.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/26414986\/\nLelak, K., Vohra, V., Neuman, M. I., Toce, M. S., & Sethuraman, U. (2022). Pediatric melatonin ingestions – United States, 2012-2021. MMWR. Morbidity and Mortality Weekly Report, 71(22), 725–729.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/35653284\/\nLearn More About Melatonin","attrs_markdown":"[Skip to content](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-side-effects#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    - 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[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  - 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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[\/](https:\/\/www.sleepfoundation.org\/)  [Melatonin and Sleep](https:\/\/www.sleepfoundation.org\/melatonin)\n\n![Main Intro Section Image](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/07\/Header-Image-8-1.svg)\n\n# Melatonin Side Effects\nUpdated July 15, 2025\n\nWritten by Jay Vera Summer\n\n![Jay Vera Summer](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/01\/jay-vera-summer-2025-profile-photo-150x150.jpg)\n\nJay Vera Summer\n\nContributing Writer\n\nJay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy.\n\n[Read Full Bio](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#jay_vera_summer)\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- [Potential Melatonin Side Effects](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-side-effects#potential-melatonin-side-effects)\n- [Is Melatonin Safe?](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-side-effects#is-melatonin-safe)\n- [Managing Side Effects and Melatonin Dosage](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-side-effects#managing-side-effects-and-melatonin-dosage)\n- [When to Seek Medical Attention](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-side-effects#when-to-seek-medical-attention)\n\nKey Takeaways\n\n- Melatonin side effects are typically rare and mild but can include daytime sleepiness, headache, nausea, and dizziness.\n- More research is needed to understand the effects of long-term melatonin use.\n- Talk to your doctor before taking melatonin during pregnancy or while breastfeeding.\n- People with medical conditions like those on dialysis or experiencing depression should also consult their doctor about melatonin safety.\n\nMelatonin supplements are widely available and commonly used as a sleep aid. In the last two decades, melatonin usage has increased consistently among adults in the United States. As with any supplement or medication, safety is a top priority. Before taking melatonin, it is important to understand the possible side effects and potential interactions with other drugs.\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\n## Potential Melatonin Side Effects\nAdverse effects of melatonin tend to occur with higher doses or with supplements designed to provide extended release of melatonin. Melatonin can also remain active in the body for longer periods of time in older adults. This means that melatonin may be more likely to cause sleepiness the next day when it is taken by older people.\n\nIn adults, adverse reactions to melatonin tend to be relatively rare [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) CNS Drugs[View Source](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-side-effects#references-78439) and mild, but there are some common side effects. It is important to discuss these side effects with a doctor, and discontinue use of melatonin if they persist.\n\n- **Headache:** One of the most commonly reported side effects of melatonin use is headache.\n- **Daytime sleepiness:** The sleep-promoting effects of melatonin can continue into the daytime, resulting in daytime tiredness.\n- **Dizziness:** Dizziness is a possible side effect of melatonin. It is important to avoid the use of alcohol when taking melatonin supplements.\n- **Nausea:** Nausea can occur when taking supplements, but may be due to other factors. If you experience nausea, discuss the timing of your supplements and meals with a doctor.\n- **Vivid dreams or nightmares:** People who use melatonin often report vivid dreams or nightmares.\n- **Stomach cramps:** Some studies have found that stomach cramps or discomfort can occur with melatonin use.\n- **Mood changes:** Mood changes associated with taking melatonin include brief bouts of depression and irritability.\n\nMuch of the research has focused on the effects of taking melatonin for only a short period of time. Further research is needed, but the available evidence suggests that melatonin is generally safe for adults when used for up to three months.\n\n“Most people end up taking a dose of melatonin that is unnecessarily high through no fault of their own due to formulations stocked on shelves. For most people 1-3 mgs is more than enough and is just as effective as higher doses, but with less risk of 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### Melatonin Side Effects in Children\nThe safety of melatonin use in children has not been fully determined. More studies are required [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\/melatonin-side-effects#references-136887) to better understand its short- and long-term effects in young people. In the limited research to date, the potential short-term side effects of [melatonin in children](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-for-children) may include:\n\n- Headache\n- Dizziness\n- Drowsiness\n- Agitation\n- Increased nighttime urination or bedwetting\n\nThe long-term effects of melatonin in children are less clear. Some researchers have concerns that melatonin could disrupt normal hormone levels and interfere with puberty, though further research is needed.\n\nParents and caregivers should consult with their child’s pediatrician to better understand the potential risks of melatonin supplements. While melatonin may help with certain sleep disorders, medical professionals do not recommend melatonin as a general sleep aid for children or adolescents.\n\nThere is evidence that melatonin can be helpful for children experiencing insomnia or a [delayed circadian rhythm](https:\/\/www.sleepfoundation.org\/delayed-sleep-wake-phase-syndrome). But parents and caregivers should avoid using melatonin to induce sleep in otherwise healthy kids or teenagers. Experts suggest starting with lifestyle and behavioral changes prior to trying melatonin.\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## Is Melatonin Safe?\nMelatonin is generally considered to be safe for short-term use in adults, but there may be safety concerns for people with certain preexisting conditions or those taking specific medications.\n\nMelatonin is not right for everyone, and certain people should be cautious and speak with a doctor before taking melatonin supplements.\n\n- **People on dialysis or with liver problems:** People with reduced kidney or liver function may not be able to metabolize melatonin and have a higher risk of adverse side effects.\n- **Those who are pregnant or breastfeeding:** There is not enough evidence to guarantee the safety of melatonin use in people who are pregnant, breastfeeding, or trying to conceive.\n- **Older adults with dementia:** Older people with dementia should avoid taking melatonin [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\/melatonin-side-effects#references-204296) . For these individuals, the potential safety risks of melatonin likely outweigh the possible benefits.\n- **People **with mental health conditions**:** Melatonin may cause symptoms of depression and other mood disorders, or make existing symptoms worse in some people.\n- **People with immune issues:** Melatonin can activate certain parts of the immune system. While the significance of this effect is still unclear, people with autoimmune disorders or who are taking immune-suppressing medications may want to speak with their doctor first.\n\nIn addition, melatonin can interact with certain medications, like blood thinners. Anyone taking prescription medications should talk with a doctor before trying melatonin.\n\n### Melatonin Overdose\nMelatonin can cause adverse effects at higher doses, but it is unlikely to cause a lethal overdose. In adults, higher doses may cause uncomfortable side effects such as headache and nausea.\n\n[Melatonin overdose](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-overdose) in children is a growing concern with increasing hospitalizations [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\/melatonin-side-effects#references-82185) in recent years, largely due to accidental ingestion of melatonin in young children. Parents and caregivers should practice safe storage of all medications and supplements around the house.\n\nIt is also important to keep in mind that some melatonin supplements may not be accurately labeled. This increases the risk of taking a higher dose than intended. If you have any concerns about having taken too much melatonin, contact [poison control](https:\/\/www.poison.org\/) for immediate guidance.\n\n## Managing Side Effects and Melatonin Dosage\nTo help manage side effects, it is important to consider melatonin dosage. The appropriate [melatonin dosage](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take) can vary depending on a person’s age and symptoms. but typical doses range from 1 to 5 milligrams for adults. It may be helpful to start with a low dose initially and slowly increase if needed. Doses lower than 1 milligram may be as effective for certain sleep problems.\n\nThe dose of melatonin may influence the potential side effects. Adverse effects may be more likely with higher doses. An additional concern when it comes to melatonin side effects and dosing is the accuracy of supplement product labels. To ensure accurate melatonin dosing and to reduce the risk of adverse effects, take measures to ensure you are purchasing reputable supplements.\n\n![Infographic explaining melatonins duration of effects, often peaking 1 hour after intake. .](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/08\/SF_Melatonin-Duration-1024x808.png)\n\nDiscuss your melatonin dosage and any side effects with your doctor. They can help you determine the best dosage and timing for melatonin supplements, and provide additional guidance for managing any symptoms you experience.\n\n**Finding Reputable Sleep Supplements**\n\nThe safety and efficacy of supplements is not closely monitored by the U.S. Food and Drug Administration (FDA). Shoppers should take [additional measures](https:\/\/www.sleepfoundation.org\/sleep-aids\/how-to-evaluate-sleep-supplements) to make sure they are purchasing reputable products.\n## When to Seek Medical Attention\nAnyone who has a preexisting health condition or is taking a prescription medication should consult with their doctor before trying melatonin. Anyone experiencing an adverse reaction from melatonin should stop taking the supplement and contact their doctor.\n\nIt is always a good idea to make a doctor aware before adding a new supplement to a health regimen. A doctor or pharmacist may be able to help with the timing or dosage of melatonin and discuss its benefits and risks.\n\nSeeking the advice of a doctor is also recommended if sleep problems persist over several weeks or months, including after taking melatonin. Melatonin can be helpful for certain sleep issues, but it is not a treatment for other sleep disorders, including [obstructive sleep apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea\/obstructive-sleep-apnea). A doctor can review a person’s symptoms, provide an informed diagnosis and treatment plan, and offer a referral to a sleep specialist if needed.\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![Jay Vera Summer](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/01\/jay-vera-summer-2025-profile-photo-150x150.jpg)\n\nWritten By\n\n### Jay Vera Summer,  Contributing Writer\n\nJay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy.\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 5 Sources\n1. Besag, F., Vasey, M. J., Lao, K., & Wong, I. (2019). Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: A systematic review. CNS Drugs, 33(12), 1167–1186.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/31722088\/>\n2. Neubauer, D. N. (2022, May 18). Pharmacotherapy for insomnia in adults. In R. Benca & J. G. Elmore (Eds.). UpToDate., Retrieved April 13, 2023, from\n   <https:\/\/www.uptodate.com\/contents\/pharmacotherapy-for-insomnia-in-adults>\n3. Owens, J. A. (2022, June 6). Pharmacotherapy for insomnia in children and adolescents: A rational approach. In R. D. Chervin (Ed.). UpToDate., Retrieved April 13, 2023, from\n   <https:\/\/www.uptodate.com\/contents\/pharmacotherapy-for-insomnia-in-children-and-adolescents-a-rational-approach>\n4. Auger, R. R., Burgess, H. J., Emens, J. S., Deriy, L. V., Thomas, S. M., & Sharkey, K. M. (2015). Clinical practice guideline for the treatment of intrinsic circadian rhythm sleep-wake disorders: Advanced sleep-wake phase disorder (ASWPD), delayed sleep-wake phase disorder (DSWPD), non-24-hour sleep-wake rhythm disorder (N24SWD), and irregular sleep-wake rhythm disorder (ISWRD). An Update for 2015: An American Academy of Sleep Medicine Clinical Practice Guideline. Journal of Clinical Sleep Medicine, 11(10), 1199–1236.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/26414986\/>\n5. Lelak, K., Vohra, V., Neuman, M. I., Toce, M. S., & Sethuraman, U. (2022). Pediatric melatonin ingestions – United States, 2012-2021. MMWR. Morbidity and Mortality Weekly Report, 71(22), 725–729.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/35653284\/>\n\n## Learn More About Melatonin\n[![Melatonin Dosage for Kids](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/06\/Melatonin-Dosage-for-kids-2-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-for-kids)\n\n[Melatonin Dosage for Kids](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-for-kids)\n\nBy Jay Vera Summer  January 9, 2026\n***\n\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-300x206.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/best-melatonin-gummies)\n\n[Best Melatonin Gummies of 2026](https:\/\/www.sleepfoundation.org\/melatonin\/best-melatonin-gummies)\n\nBy Jeremy Klein  October 22, 2025\n***\n\n[![A young woman taking medication at home](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/melatonin-overdose-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-overdose)\n\n[Can You Overdose on Melatonin?](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-overdose)\n\nBy Jay Vera Summer  August 29, 2025\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-300x178.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/best-melatonin-supplements)\n\n[Best Melatonin Supplements of 2026](https:\/\/www.sleepfoundation.org\/melatonin\/best-melatonin-supplements)\n\nBy Daniel Noyed  July 21, 2025\n***\n\n[![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)\n\n[Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![birth control pills and hands](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/06\/Does-Melatonin-Affect-Birth-Control-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/effects-on-birth-control)\n\n[Does Melatonin Affect Birth Control?](https:\/\/www.sleepfoundation.org\/melatonin\/effects-on-birth-control)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![Pregnant woman holding belly](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/06\/Can-You-Take-Melatonin-While-Pregnant-300x192.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/pregnancy)\n\n[Can You Take Melatonin While Pregnant?](https:\/\/www.sleepfoundation.org\/melatonin\/pregnancy)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![Sleeping child holding teddy bear](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/Should-You-Give-Melatonin-To-Children-300x187.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-for-children)\n\n[Melatonin for Kids](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-for-children)\n\nBy Lauren Fountain  July 15, 2025\n***\n\n[![Woman taking melatonin before bed](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/Does-Melatonin-Expire-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/does-melatonin-expire)\n\n[Does Melatonin Expire?](https:\/\/www.sleepfoundation.org\/melatonin\/does-melatonin-expire)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![Melatonin for Dogs: Dosage, Benefits, and Safety](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/10\/melatonin-dogs-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-for-dogs)\n\n[Melatonin for Dogs: Dosage, Benefits, and Safety](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-for-dogs)\n\nBy Rob Newsom  July 15, 2025\n***\n\n[![How Long Does Melatonin Take to Work?](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/10\/how-long-does-melatonin-take-to-work-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/how-long-does-melatonin-take-to-work)\n\n[How Long Does Melatonin Take to Work?](https:\/\/www.sleepfoundation.org\/melatonin\/how-long-does-melatonin-take-to-work)\n\nBy Elizabeth Rausch-Phung, MD  July 15, 2025\n***\n\n[![Melatonin and COVID](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/10\/pills-300x200.jpeg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-and-covid-19)\n\n[Melatonin and COVID](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-and-covid-19)\n\nBy Elizabeth Rausch-Phung, MD  July 15, 2025\n***\n\n[![A person pours a pill into their hand](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/09\/man-taking-melatonin-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/how-long-does-melatonin-last)\n\n[How Long Does Melatonin Last?](https:\/\/www.sleepfoundation.org\/melatonin\/how-long-does-melatonin-last)\n\nBy Danielle Pacheco  July 15, 2025\n***\n\n[![Woman lying in bed with her face covered in distress](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/melatonin-nightmares-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/can-melatonin-cause-nightmares)\n\n[Can Melatonin Cause Nightmares?](https:\/\/www.sleepfoundation.org\/melatonin\/can-melatonin-cause-nightmares)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![Man taking pills](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/Melatonin-Overdose-How-Much-Melatonin-Should-You-Take-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-benefits)\n\n[Melatonin Benefits](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-benefits)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![A young woman taking medication at home](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/melatonin-overdose-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-and-alcohol)\n\n[What Happens if You Take Melatonin With Alcohol?](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-and-alcohol)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![A woman places a pill in her mouth while holding a glass of water](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2009\/04\/Melatonin-1-300x179.jpg)](https:\/\/www.sleepfoundation.org\/melatonin)\n\n[Melatonin: Usage, Side Effects, and Safety](https:\/\/www.sleepfoundation.org\/melatonin)\n\nBy Lucy Bryan  July 10, 2025\n\n[Load More Articles]()\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\/melatonin-side-effects)\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\/melatonin-side-effects#post_content)\n\nKey Takeaways\n\n- Melatonin side effects are typically rare and mild but can include daytime sleepiness, headache, nausea, and dizziness.\n- More research is needed to understand the effects of long-term melatonin use.\n- Talk to your doctor before taking melatonin during pregnancy or while breastfeeding.\n- People with medical conditions like those on dialysis or experiencing depression should also consult their doctor about melatonin safety.\n\nMelatonin supplements are widely available and commonly used as a sleep aid. In the last two decades, melatonin usage has increased consistently among adults in the United States. As with any supplement or medication, safety is a top priority. Before taking melatonin, it is important to understand the possible side effects and potential interactions with other drugs.\n\nAdverse effects of melatonin tend to occur with higher doses or with supplements designed to provide extended release of melatonin. Melatonin can also remain active in the body for longer periods of time in older adults. This means that melatonin may be more likely to cause sleepiness the next day when it is taken by older people.\n\nIn adults, adverse reactions to melatonin tend to be relatively rare and mild, but there are some common side effects. It is important to discuss these side effects with a doctor, and discontinue use of melatonin if they persist.\n\n- **Headache:** One of the most commonly reported side effects of melatonin use is headache.\n- **Daytime sleepiness:** The sleep-promoting effects of melatonin can continue into the daytime, resulting in daytime tiredness.\n- **Dizziness:** Dizziness is a possible side effect of melatonin. It is important to avoid the use of alcohol when taking melatonin supplements.\n- **Nausea:** Nausea can occur when taking supplements, but may be due to other factors. If you experience nausea, discuss the timing of your supplements and meals with a doctor.\n- **Vivid dreams or nightmares:** People who use melatonin often report vivid dreams or nightmares.\n- **Stomach cramps:** Some studies have found that stomach cramps or discomfort can occur with melatonin use.\n- **Mood changes:** Mood changes associated with taking melatonin include brief bouts of depression and irritability.\n\nMuch of the research has focused on the effects of taking melatonin for only a short period of time. Further research is needed, but the available evidence suggests that melatonin is generally safe for adults when used for up to three months.\n\n“Most people end up taking a dose of melatonin that is unnecessarily high through no fault of their own due to formulations stocked on shelves. For most people 1-3 mgs is more than enough and is just as effective as higher doses, but with less risk of side effects.”\n\n### Melatonin Side Effects in Children\nThe safety of melatonin use in children has not been fully determined. More studies are required to better understand its short- and long-term effects in young people. In the limited research to date, the potential short-term side effects of [melatonin in children](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-for-children) may include:\n\n- Headache\n- Dizziness\n- Drowsiness\n- Agitation\n- Increased nighttime urination or bedwetting\n\nThe long-term effects of melatonin in children are less clear. Some researchers have concerns that melatonin could disrupt normal hormone levels and interfere with puberty, though further research is needed.\n\nParents and caregivers should consult with their child’s pediatrician to better understand the potential risks of melatonin supplements. While melatonin may help with certain sleep disorders, medical professionals do not recommend melatonin as a general sleep aid for children or adolescents.\n\nThere is evidence that melatonin can be helpful for children experiencing insomnia or a [delayed circadian rhythm](https:\/\/www.sleepfoundation.org\/delayed-sleep-wake-phase-syndrome). But parents and caregivers should avoid using melatonin to induce sleep in otherwise healthy kids or teenagers. Experts suggest starting with lifestyle and behavioral changes prior to trying melatonin.\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\nMelatonin is generally considered to be safe for short-term use in adults, but there may be safety concerns for people with certain preexisting conditions or those taking specific medications.\n\nMelatonin is not right for everyone, and certain people should be cautious and speak with a doctor before taking melatonin supplements.\n\n- **People on dialysis or with liver problems:** People with reduced kidney or liver function may not be able to metabolize melatonin and have a higher risk of adverse side effects.\n- **Those who are pregnant or breastfeeding:** There is not enough evidence to guarantee the safety of melatonin use in people who are pregnant, breastfeeding, or trying to conceive.\n- **Older adults with dementia:** Older people with dementia should avoid taking melatonin . For these individuals, the potential safety risks of melatonin likely outweigh the possible benefits.\n- **People **with mental health conditions**:** Melatonin may cause symptoms of depression and other mood disorders, or make existing symptoms worse in some people.\n- **People with immune issues:** Melatonin can activate certain parts of the immune system. While the significance of this effect is still unclear, people with autoimmune disorders or who are taking immune-suppressing medications may want to speak with their doctor first.\n\nIn addition, melatonin can interact with certain medications, like blood thinners. Anyone taking prescription medications should talk with a doctor before trying melatonin.\n\n### Melatonin Overdose\nMelatonin can cause adverse effects at higher doses, but it is unlikely to cause a lethal overdose. In adults, higher doses may cause uncomfortable side effects such as headache and nausea.\n\n[Melatonin overdose](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-overdose) in children is a growing concern with increasing hospitalizations in recent years, largely due to accidental ingestion of melatonin in young children. Parents and caregivers should practice safe storage of all medications and supplements around the house.\n\nIt is also important to keep in mind that some melatonin supplements may not be accurately labeled. This increases the risk of taking a higher dose than intended. If you have any concerns about having taken too much melatonin, contact [poison control](https:\/\/www.poison.org\/) for immediate guidance.\n\n## Managing Side Effects and Melatonin Dosage\nTo help manage side effects, it is important to consider melatonin dosage. The appropriate [melatonin dosage](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take) can vary depending on a person’s age and symptoms. but typical doses range from 1 to 5 milligrams for adults. It may be helpful to start with a low dose initially and slowly increase if needed. Doses lower than 1 milligram may be as effective for certain sleep problems.\n\nThe dose of melatonin may influence the potential side effects. Adverse effects may be more likely with higher doses. An additional concern when it comes to melatonin side effects and dosing is the accuracy of supplement product labels. To ensure accurate melatonin dosing and to reduce the risk of adverse effects, take measures to ensure you are purchasing reputable supplements.\n\n![Infographic explaining melatonins duration of effects, often peaking 1 hour after intake. .](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/08\/SF_Melatonin-Duration-1024x808.png)\n\nDiscuss your melatonin dosage and any side effects with your doctor. They can help you determine the best dosage and timing for melatonin supplements, and provide additional guidance for managing any symptoms you experience.\n\n**Finding Reputable Sleep Supplements**\n\nThe safety and efficacy of supplements is not closely monitored by the U.S. Food and Drug Administration (FDA). Shoppers should take [additional measures](https:\/\/www.sleepfoundation.org\/sleep-aids\/how-to-evaluate-sleep-supplements) to make sure they are purchasing reputable products.\n\nAnyone who has a preexisting health condition or is taking a prescription medication should consult with their doctor before trying melatonin. Anyone experiencing an adverse reaction from melatonin should stop taking the supplement and contact their doctor.\n\nIt is always a good idea to make a doctor aware before adding a new supplement to a health regimen. A doctor or pharmacist may be able to help with the timing or dosage of melatonin and discuss its benefits and risks.\n\nSeeking the advice of a doctor is also recommended if sleep problems persist over several weeks or months, including after taking melatonin. Melatonin can be helpful for certain sleep issues, but it is not a treatment for other sleep disorders, including [obstructive sleep apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea\/obstructive-sleep-apnea). A doctor can review a person’s symptoms, provide an informed diagnosis and treatment plan, and offer a referral to a sleep specialist if needed.\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![Jay Vera Summer](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/01\/jay-vera-summer-2025-profile-photo-150x150.jpg)\n\nWritten By\n\n### Jay Vera Summer,  Contributing Writer\n\nJay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy.\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 5 Sources\n1. Besag, F., Vasey, M. J., Lao, K., & Wong, I. (2019). Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: A systematic review. CNS Drugs, 33(12), 1167–1186.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/31722088\/>\n2. Neubauer, D. N. (2022, May 18). Pharmacotherapy for insomnia in adults. In R. Benca & J. G. Elmore (Eds.). UpToDate., Retrieved April 13, 2023, from\n   <https:\/\/www.uptodate.com\/contents\/pharmacotherapy-for-insomnia-in-adults>\n3. Owens, J. A. (2022, June 6). Pharmacotherapy for insomnia in children and adolescents: A rational approach. In R. D. Chervin (Ed.). UpToDate., Retrieved April 13, 2023, from\n   <https:\/\/www.uptodate.com\/contents\/pharmacotherapy-for-insomnia-in-children-and-adolescents-a-rational-approach>\n4. Auger, R. R., Burgess, H. J., Emens, J. S., Deriy, L. V., Thomas, S. M., & Sharkey, K. M. (2015). Clinical practice guideline for the treatment of intrinsic circadian rhythm sleep-wake disorders: Advanced sleep-wake phase disorder (ASWPD), delayed sleep-wake phase disorder (DSWPD), non-24-hour sleep-wake rhythm disorder (N24SWD), and irregular sleep-wake rhythm disorder (ISWRD). An Update for 2015: An American Academy of Sleep Medicine Clinical Practice Guideline. Journal of Clinical Sleep Medicine, 11(10), 1199–1236.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/26414986\/>\n5. Lelak, K., Vohra, V., Neuman, M. I., Toce, M. S., & Sethuraman, U. (2022). Pediatric melatonin ingestions – United States, 2012-2021. MMWR. Morbidity and Mortality Weekly Report, 71(22), 725–729.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/35653284\/>\n\nLearn More About Melatonin\n\n[![Melatonin Dosage for Kids](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/06\/Melatonin-Dosage-for-kids-2-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-for-kids)\n\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-300x206.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/best-melatonin-gummies)\n\n[![A young woman taking medication at home](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/melatonin-overdose-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-overdose)\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-300x178.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/best-melatonin-supplements)\n\n[![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)\n\n[![birth control pills and hands](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/06\/Does-Melatonin-Affect-Birth-Control-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/effects-on-birth-control)\n\n[![Pregnant woman holding belly](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/06\/Can-You-Take-Melatonin-While-Pregnant-300x192.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/pregnancy)\n\n[![Sleeping child holding teddy bear](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/Should-You-Give-Melatonin-To-Children-300x187.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-for-children)\n\n[![Woman taking melatonin before bed](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/Does-Melatonin-Expire-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/does-melatonin-expire)\n\n[![Melatonin for Dogs: Dosage, Benefits, and Safety](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/10\/melatonin-dogs-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-for-dogs)\n\n[![How Long Does Melatonin Take to Work?](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/10\/how-long-does-melatonin-take-to-work-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/how-long-does-melatonin-take-to-work)\n\n[![Melatonin and COVID](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/10\/pills-300x200.jpeg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-and-covid-19)\n\n[![A person pours a pill into their hand](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/09\/man-taking-melatonin-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/how-long-does-melatonin-last)\n\n[![Woman lying in bed with her face covered in distress](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/melatonin-nightmares-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/can-melatonin-cause-nightmares)\n\n[![Man taking pills](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/Melatonin-Overdose-How-Much-Melatonin-Should-You-Take-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-benefits)\n\n[![A young woman taking medication at home](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/melatonin-overdose-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-and-alcohol)\n\n[![A woman places a pill in her mouth while holding a glass of water](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2009\/04\/Melatonin-1-300x179.jpg)](https:\/\/www.sleepfoundation.org\/melatonin)","meta_canonical":null}

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URL	https://www.sleepfoundation.org/melatonin/melatonin-side-effects
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Meta Title	Melatonin Side Effects
Meta Description	Many people use the supplement melatonin as a low-cost sleep aid. Learn about potential melatonin side effects as well as safety and dosing.
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Boilerpipe Text	Skip to content Key Takeaways Melatonin side effects are typically rare and mild but can include daytime sleepiness, headache, nausea, and dizziness. More research is needed to understand the effects of long-term melatonin use. Talk to your doctor before taking melatonin during pregnancy or while breastfeeding. People with medical conditions like those on dialysis or experiencing depression should also consult their doctor about melatonin safety. Melatonin supplements are widely available and commonly used as a sleep aid. In the last two decades, melatonin usage has increased consistently among adults in the United States. As with any supplement or medication, safety is a top priority. Before taking melatonin, it is important to understand the possible side effects and potential interactions with other drugs. Adverse effects of melatonin tend to occur with higher doses or with supplements designed to provide extended release of melatonin. Melatonin can also remain active in the body for longer periods of time in older adults. This means that melatonin may be more likely to cause sleepiness the next day when it is taken by older people. In adults, adverse reactions to melatonin tend to be relatively rare and mild, but there are some common side effects. It is important to discuss these side effects with a doctor, and discontinue use of melatonin if they persist. Headache: One of the most commonly reported side effects of melatonin use is headache. Daytime sleepiness: The sleep-promoting effects of melatonin can continue into the daytime, resulting in daytime tiredness. Dizziness: Dizziness is a possible side effect of melatonin. It is important to avoid the use of alcohol when taking melatonin supplements. Nausea: Nausea can occur when taking supplements, but may be due to other factors. If you experience nausea, discuss the timing of your supplements and meals with a doctor. Vivid dreams or nightmares: People who use melatonin often report vivid dreams or nightmares. Stomach cramps: Some studies have found that stomach cramps or discomfort can occur with melatonin use. Mood changes: Mood changes associated with taking melatonin include brief bouts of depression and irritability. Much of the research has focused on the effects of taking melatonin for only a short period of time. Further research is needed, but the available evidence suggests that melatonin is generally safe for adults when used for up to three months. “Most people end up taking a dose of melatonin that is unnecessarily high through no fault of their own due to formulations stocked on shelves. For most people 1-3 mgs is more than enough and is just as effective as higher doses, but with less risk of side effects.” Melatonin Side Effects in Children The safety of melatonin use in children has not been fully determined. More studies are required to better understand its short- and long-term effects in young people. In the limited research to date, the potential short-term side effects of melatonin in children may include: Headache Dizziness Drowsiness Agitation Increased nighttime urination or bedwetting The long-term effects of melatonin in children are less clear. Some researchers have concerns that melatonin could disrupt normal hormone levels and interfere with puberty, though further research is needed. Parents and caregivers should consult with their child’s pediatrician to better understand the potential risks of melatonin supplements. While melatonin may help with certain sleep disorders, medical professionals do not recommend melatonin as a general sleep aid for children or adolescents. There is evidence that melatonin can be helpful for children experiencing insomnia or a delayed circadian rhythm . But parents and caregivers should avoid using melatonin to induce sleep in otherwise healthy kids or teenagers. Experts suggest starting with lifestyle and behavioral changes prior to trying melatonin. Say Goodbye to Insomnia Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. Melatonin is generally considered to be safe for short-term use in adults, but there may be safety concerns for people with certain preexisting conditions or those taking specific medications. Melatonin is not right for everyone, and certain people should be cautious and speak with a doctor before taking melatonin supplements. People on dialysis or with liver problems: People with reduced kidney or liver function may not be able to metabolize melatonin and have a higher risk of adverse side effects. Those who are pregnant or breastfeeding: There is not enough evidence to guarantee the safety of melatonin use in people who are pregnant, breastfeeding, or trying to conceive. Older adults with dementia: Older people with dementia should avoid taking melatonin . For these individuals, the potential safety risks of melatonin likely outweigh the possible benefits. People with mental health conditions : Melatonin may cause symptoms of depression and other mood disorders, or make existing symptoms worse in some people. People with immune issues: Melatonin can activate certain parts of the immune system. While the significance of this effect is still unclear, people with autoimmune disorders or who are taking immune-suppressing medications may want to speak with their doctor first. In addition, melatonin can interact with certain medications, like blood thinners. Anyone taking prescription medications should talk with a doctor before trying melatonin. Melatonin Overdose Melatonin can cause adverse effects at higher doses, but it is unlikely to cause a lethal overdose. In adults, higher doses may cause uncomfortable side effects such as headache and nausea. Melatonin overdose in children is a growing concern with increasing hospitalizations in recent years, largely due to accidental ingestion of melatonin in young children. Parents and caregivers should practice safe storage of all medications and supplements around the house. It is also important to keep in mind that some melatonin supplements may not be accurately labeled. This increases the risk of taking a higher dose than intended. If you have any concerns about having taken too much melatonin, contact poison control for immediate guidance. Managing Side Effects and Melatonin Dosage To help manage side effects, it is important to consider melatonin dosage. The appropriate melatonin dosage can vary depending on a person’s age and symptoms. but typical doses range from 1 to 5 milligrams for adults. It may be helpful to start with a low dose initially and slowly increase if needed. Doses lower than 1 milligram may be as effective for certain sleep problems. The dose of melatonin may influence the potential side effects. Adverse effects may be more likely with higher doses. An additional concern when it comes to melatonin side effects and dosing is the accuracy of supplement product labels. To ensure accurate melatonin dosing and to reduce the risk of adverse effects, take measures to ensure you are purchasing reputable supplements. Discuss your melatonin dosage and any side effects with your doctor. They can help you determine the best dosage and timing for melatonin supplements, and provide additional guidance for managing any symptoms you experience. Finding Reputable Sleep Supplements The safety and efficacy of supplements is not closely monitored by the U.S. Food and Drug Administration (FDA). Shoppers should take additional measures to make sure they are purchasing reputable products. Anyone who has a preexisting health condition or is taking a prescription medication should consult with their doctor before trying melatonin. Anyone experiencing an adverse reaction from melatonin should stop taking the supplement and contact their doctor. It is always a good idea to make a doctor aware before adding a new supplement to a health regimen. A doctor or pharmacist may be able to help with the timing or dosage of melatonin and discuss its benefits and risks. Seeking the advice of a doctor is also recommended if sleep problems persist over several weeks or months, including after taking melatonin. Melatonin can be helpful for certain sleep issues, but it is not a treatment for other sleep disorders, including obstructive sleep apnea . A doctor can review a person’s symptoms, provide an informed diagnosis and treatment plan, and offer a referral to a sleep specialist if needed. 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 Jay Vera Summer, Contributing Writer Jay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy. 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 5 Sources Besag, F., Vasey, M. J., Lao, K., & Wong, I. (2019). Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: A systematic review. CNS Drugs, 33(12), 1167–1186. https://pubmed.ncbi.nlm.nih.gov/31722088/ Neubauer, D. N. (2022, May 18). Pharmacotherapy for insomnia in adults. In R. Benca & J. G. Elmore (Eds.). UpToDate., Retrieved April 13, 2023, from https://www.uptodate.com/contents/pharmacotherapy-for-insomnia-in-adults Owens, J. A. (2022, June 6). Pharmacotherapy for insomnia in children and adolescents: A rational approach. In R. D. Chervin (Ed.). UpToDate., Retrieved April 13, 2023, from https://www.uptodate.com/contents/pharmacotherapy-for-insomnia-in-children-and-adolescents-a-rational-approach Auger, R. R., Burgess, H. J., Emens, J. S., Deriy, L. V., Thomas, S. M., & Sharkey, K. M. (2015). Clinical practice guideline for the treatment of intrinsic circadian rhythm sleep-wake disorders: Advanced sleep-wake phase disorder (ASWPD), delayed sleep-wake phase disorder (DSWPD), non-24-hour sleep-wake rhythm disorder (N24SWD), and irregular sleep-wake rhythm disorder (ISWRD). An Update for 2015: An American Academy of Sleep Medicine Clinical Practice Guideline. Journal of Clinical Sleep Medicine, 11(10), 1199–1236. https://pubmed.ncbi.nlm.nih.gov/26414986/ Lelak, K., Vohra, V., Neuman, M. I., Toce, M. S., & Sethuraman, U. (2022). Pediatric melatonin ingestions – United States, 2012-2021. MMWR. Morbidity and Mortality Weekly Report, 71(22), 725–729. https://pubmed.ncbi.nlm.nih.gov/35653284/ Learn More About Melatonin
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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) [/](https://www.sleepfoundation.org/) [Melatonin and Sleep](https://www.sleepfoundation.org/melatonin) ![Main Intro Section Image](https://www.sleepfoundation.org/wp-content/uploads/2025/07/Header-Image-8-1.svg) # Melatonin Side Effects Updated July 15, 2025 Written by Jay Vera Summer ![Jay Vera Summer](https://www.sleepfoundation.org/wp-content/uploads/2025/01/jay-vera-summer-2025-profile-photo-150x150.jpg) Jay Vera Summer Contributing Writer Jay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy. [Read Full Bio](https://www.sleepfoundation.org/about-us/who-we-are#jay_vera_summer) 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) - [Potential Melatonin Side Effects](https://www.sleepfoundation.org/melatonin/melatonin-side-effects#potential-melatonin-side-effects) - [Is Melatonin Safe?](https://www.sleepfoundation.org/melatonin/melatonin-side-effects#is-melatonin-safe) - [Managing Side Effects and Melatonin Dosage](https://www.sleepfoundation.org/melatonin/melatonin-side-effects#managing-side-effects-and-melatonin-dosage) - [When to Seek Medical Attention](https://www.sleepfoundation.org/melatonin/melatonin-side-effects#when-to-seek-medical-attention) Key Takeaways - Melatonin side effects are typically rare and mild but can include daytime sleepiness, headache, nausea, and dizziness. - More research is needed to understand the effects of long-term melatonin use. - Talk to your doctor before taking melatonin during pregnancy or while breastfeeding. - People with medical conditions like those on dialysis or experiencing depression should also consult their doctor about melatonin safety. Melatonin supplements are widely available and commonly used as a sleep aid. In the last two decades, melatonin usage has increased consistently among adults in the United States. As with any supplement or medication, safety is a top priority. Before taking melatonin, it is important to understand the possible side effects and potential interactions with other drugs. [![](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) ## Potential Melatonin Side Effects Adverse effects of melatonin tend to occur with higher doses or with supplements designed to provide extended release of melatonin. Melatonin can also remain active in the body for longer periods of time in older adults. This means that melatonin may be more likely to cause sleepiness the next day when it is taken by older people. In adults, adverse reactions to melatonin tend to be relatively rare [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) CNS Drugs[View Source](https://www.sleepfoundation.org/melatonin/melatonin-side-effects#references-78439) and mild, but there are some common side effects. It is important to discuss these side effects with a doctor, and discontinue use of melatonin if they persist. - Headache: One of the most commonly reported side effects of melatonin use is headache. - Daytime sleepiness: The sleep-promoting effects of melatonin can continue into the daytime, resulting in daytime tiredness. - Dizziness: Dizziness is a possible side effect of melatonin. It is important to avoid the use of alcohol when taking melatonin supplements. - Nausea: Nausea can occur when taking supplements, but may be due to other factors. If you experience nausea, discuss the timing of your supplements and meals with a doctor. - Vivid dreams or nightmares: People who use melatonin often report vivid dreams or nightmares. - Stomach cramps: Some studies have found that stomach cramps or discomfort can occur with melatonin use. - Mood changes: Mood changes associated with taking melatonin include brief bouts of depression and irritability. Much of the research has focused on the effects of taking melatonin for only a short period of time. Further research is needed, but the available evidence suggests that melatonin is generally safe for adults when used for up to three months. “Most people end up taking a dose of melatonin that is unnecessarily high through no fault of their own due to formulations stocked on shelves. For most people 1-3 mgs is more than enough and is just as effective as higher doses, but with less risk of side effects.” ![Dustin Cotliar, MD, MPH](https://www.sleepfoundation.org/wp-content/uploads/2023/10/profiledustin-cotliar-150x150.jpeg) Dustin Cotliar, MD, MPH Physician ### Melatonin Side Effects in Children The safety of melatonin use in children has not been fully determined. More studies are required [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/melatonin-side-effects#references-136887) to better understand its short- and long-term effects in young people. In the limited research to date, the potential short-term side effects of [melatonin in children](https://www.sleepfoundation.org/melatonin/melatonin-for-children) may include: - Headache - Dizziness - Drowsiness - Agitation - Increased nighttime urination or bedwetting The long-term effects of melatonin in children are less clear. Some researchers have concerns that melatonin could disrupt normal hormone levels and interfere with puberty, though further research is needed. Parents and caregivers should consult with their child’s pediatrician to better understand the potential risks of melatonin supplements. While melatonin may help with certain sleep disorders, medical professionals do not recommend melatonin as a general sleep aid for children or adolescents. There is evidence that melatonin can be helpful for children experiencing insomnia or a [delayed circadian rhythm](https://www.sleepfoundation.org/delayed-sleep-wake-phase-syndrome). But parents and caregivers should avoid using melatonin to induce sleep in otherwise healthy kids or teenagers. Experts suggest starting with lifestyle and behavioral changes prior to trying melatonin. ## 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) ## Is Melatonin Safe? Melatonin is generally considered to be safe for short-term use in adults, but there may be safety concerns for people with certain preexisting conditions or those taking specific medications. Melatonin is not right for everyone, and certain people should be cautious and speak with a doctor before taking melatonin supplements. - People on dialysis or with liver problems: People with reduced kidney or liver function may not be able to metabolize melatonin and have a higher risk of adverse side effects. - Those who are pregnant or breastfeeding: There is not enough evidence to guarantee the safety of melatonin use in people who are pregnant, breastfeeding, or trying to conceive. - Older adults with dementia: Older people with dementia should avoid taking melatonin [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/melatonin-side-effects#references-204296) . For these individuals, the potential safety risks of melatonin likely outweigh the possible benefits. - People with mental health conditions: Melatonin may cause symptoms of depression and other mood disorders, or make existing symptoms worse in some people. - People with immune issues: Melatonin can activate certain parts of the immune system. While the significance of this effect is still unclear, people with autoimmune disorders or who are taking immune-suppressing medications may want to speak with their doctor first. In addition, melatonin can interact with certain medications, like blood thinners. Anyone taking prescription medications should talk with a doctor before trying melatonin. ### Melatonin Overdose Melatonin can cause adverse effects at higher doses, but it is unlikely to cause a lethal overdose. In adults, higher doses may cause uncomfortable side effects such as headache and nausea. [Melatonin overdose](https://www.sleepfoundation.org/melatonin/melatonin-overdose) in children is a growing concern with increasing hospitalizations [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/melatonin-side-effects#references-82185) in recent years, largely due to accidental ingestion of melatonin in young children. Parents and caregivers should practice safe storage of all medications and supplements around the house. It is also important to keep in mind that some melatonin supplements may not be accurately labeled. This increases the risk of taking a higher dose than intended. If you have any concerns about having taken too much melatonin, contact [poison control](https://www.poison.org/) for immediate guidance. ## Managing Side Effects and Melatonin Dosage To help manage side effects, it is important to consider melatonin dosage. The appropriate [melatonin dosage](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) can vary depending on a person’s age and symptoms. but typical doses range from 1 to 5 milligrams for adults. It may be helpful to start with a low dose initially and slowly increase if needed. Doses lower than 1 milligram may be as effective for certain sleep problems. The dose of melatonin may influence the potential side effects. Adverse effects may be more likely with higher doses. An additional concern when it comes to melatonin side effects and dosing is the accuracy of supplement product labels. To ensure accurate melatonin dosing and to reduce the risk of adverse effects, take measures to ensure you are purchasing reputable supplements. ![Infographic explaining melatonins duration of effects, often peaking 1 hour after intake. .](https://www.sleepfoundation.org/wp-content/uploads/2021/08/SF_Melatonin-Duration-1024x808.png) Discuss your melatonin dosage and any side effects with your doctor. They can help you determine the best dosage and timing for melatonin supplements, and provide additional guidance for managing any symptoms you experience. Finding Reputable Sleep Supplements The safety and efficacy of supplements is not closely monitored by the U.S. Food and Drug Administration (FDA). Shoppers should take [additional measures](https://www.sleepfoundation.org/sleep-aids/how-to-evaluate-sleep-supplements) to make sure they are purchasing reputable products. ## When to Seek Medical Attention Anyone who has a preexisting health condition or is taking a prescription medication should consult with their doctor before trying melatonin. Anyone experiencing an adverse reaction from melatonin should stop taking the supplement and contact their doctor. It is always a good idea to make a doctor aware before adding a new supplement to a health regimen. A doctor or pharmacist may be able to help with the timing or dosage of melatonin and discuss its benefits and risks. Seeking the advice of a doctor is also recommended if sleep problems persist over several weeks or months, including after taking melatonin. Melatonin can be helpful for certain sleep issues, but it is not a treatment for other sleep disorders, including [obstructive sleep apnea](https://www.sleepfoundation.org/sleep-apnea/obstructive-sleep-apnea). A doctor can review a person’s symptoms, provide an informed diagnosis and treatment plan, and offer a referral to a sleep specialist if needed. 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) ![Jay Vera Summer](https://www.sleepfoundation.org/wp-content/uploads/2025/01/jay-vera-summer-2025-profile-photo-150x150.jpg) Written By ### Jay Vera Summer, Contributing Writer Jay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy. ![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 5 Sources 1. Besag, F., Vasey, M. J., Lao, K., & Wong, I. (2019). Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: A systematic review. CNS Drugs, 33(12), 1167–1186. <https://pubmed.ncbi.nlm.nih.gov/31722088/> 2. Neubauer, D. N. (2022, May 18). Pharmacotherapy for insomnia in adults. In R. Benca & J. G. Elmore (Eds.). UpToDate., Retrieved April 13, 2023, from <https://www.uptodate.com/contents/pharmacotherapy-for-insomnia-in-adults> 3. Owens, J. A. (2022, June 6). Pharmacotherapy for insomnia in children and adolescents: A rational approach. In R. D. Chervin (Ed.). UpToDate., Retrieved April 13, 2023, from <https://www.uptodate.com/contents/pharmacotherapy-for-insomnia-in-children-and-adolescents-a-rational-approach> 4. Auger, R. R., Burgess, H. J., Emens, J. S., Deriy, L. V., Thomas, S. M., & Sharkey, K. M. (2015). Clinical practice guideline for the treatment of intrinsic circadian rhythm sleep-wake disorders: Advanced sleep-wake phase disorder (ASWPD), delayed sleep-wake phase disorder (DSWPD), non-24-hour sleep-wake rhythm disorder (N24SWD), and irregular sleep-wake rhythm disorder (ISWRD). An Update for 2015: An American Academy of Sleep Medicine Clinical Practice Guideline. Journal of Clinical Sleep Medicine, 11(10), 1199–1236. <https://pubmed.ncbi.nlm.nih.gov/26414986/> 5. Lelak, K., Vohra, V., Neuman, M. I., Toce, M. S., & Sethuraman, U. (2022). Pediatric melatonin ingestions – United States, 2012-2021. MMWR. Morbidity and Mortality Weekly Report, 71(22), 725–729. <https://pubmed.ncbi.nlm.nih.gov/35653284/> ## Learn More About Melatonin [![Melatonin Dosage for Kids](https://www.sleepfoundation.org/wp-content/uploads/2022/06/Melatonin-Dosage-for-kids-2-300x200.jpg)](https://www.sleepfoundation.org/melatonin/melatonin-dosage-for-kids) [Melatonin Dosage for Kids](https://www.sleepfoundation.org/melatonin/melatonin-dosage-for-kids) By Jay Vera Summer January 9, 2026 * [![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-300x206.jpg)](https://www.sleepfoundation.org/melatonin/best-melatonin-gummies) [Best Melatonin Gummies of 2026](https://www.sleepfoundation.org/melatonin/best-melatonin-gummies) By Jeremy Klein October 22, 2025 * [![A young woman taking medication at 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Readable Markdown	[Skip to content](https://www.sleepfoundation.org/melatonin/melatonin-side-effects#post_content) Key Takeaways - Melatonin side effects are typically rare and mild but can include daytime sleepiness, headache, nausea, and dizziness. - More research is needed to understand the effects of long-term melatonin use. - Talk to your doctor before taking melatonin during pregnancy or while breastfeeding. - People with medical conditions like those on dialysis or experiencing depression should also consult their doctor about melatonin safety. Melatonin supplements are widely available and commonly used as a sleep aid. In the last two decades, melatonin usage has increased consistently among adults in the United States. As with any supplement or medication, safety is a top priority. Before taking melatonin, it is important to understand the possible side effects and potential interactions with other drugs. Adverse effects of melatonin tend to occur with higher doses or with supplements designed to provide extended release of melatonin. Melatonin can also remain active in the body for longer periods of time in older adults. This means that melatonin may be more likely to cause sleepiness the next day when it is taken by older people. In adults, adverse reactions to melatonin tend to be relatively rare and mild, but there are some common side effects. It is important to discuss these side effects with a doctor, and discontinue use of melatonin if they persist. - Headache: One of the most commonly reported side effects of melatonin use is headache. - Daytime sleepiness: The sleep-promoting effects of melatonin can continue into the daytime, resulting in daytime tiredness. - Dizziness: Dizziness is a possible side effect of melatonin. It is important to avoid the use of alcohol when taking melatonin supplements. - Nausea: Nausea can occur when taking supplements, but may be due to other factors. If you experience nausea, discuss the timing of your supplements and meals with a doctor. - Vivid dreams or nightmares: People who use melatonin often report vivid dreams or nightmares. - Stomach cramps: Some studies have found that stomach cramps or discomfort can occur with melatonin use. - Mood changes: Mood changes associated with taking melatonin include brief bouts of depression and irritability. Much of the research has focused on the effects of taking melatonin for only a short period of time. Further research is needed, but the available evidence suggests that melatonin is generally safe for adults when used for up to three months. “Most people end up taking a dose of melatonin that is unnecessarily high through no fault of their own due to formulations stocked on shelves. For most people 1-3 mgs is more than enough and is just as effective as higher doses, but with less risk of side effects.” ### Melatonin Side Effects in Children The safety of melatonin use in children has not been fully determined. More studies are required to better understand its short- and long-term effects in young people. In the limited research to date, the potential short-term side effects of [melatonin in children](https://www.sleepfoundation.org/melatonin/melatonin-for-children) may include: - Headache - Dizziness - Drowsiness - Agitation - Increased nighttime urination or bedwetting The long-term effects of melatonin in children are less clear. Some researchers have concerns that melatonin could disrupt normal hormone levels and interfere with puberty, though further research is needed. Parents and caregivers should consult with their child’s pediatrician to better understand the potential risks of melatonin supplements. While melatonin may help with certain sleep disorders, medical professionals do not recommend melatonin as a general sleep aid for children or adolescents. There is evidence that melatonin can be helpful for children experiencing insomnia or a [delayed circadian rhythm](https://www.sleepfoundation.org/delayed-sleep-wake-phase-syndrome). But parents and caregivers should avoid using melatonin to induce sleep in otherwise healthy kids or teenagers. Experts suggest starting with lifestyle and behavioral changes prior to trying melatonin. ## 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 is generally considered to be safe for short-term use in adults, but there may be safety concerns for people with certain preexisting conditions or those taking specific medications. Melatonin is not right for everyone, and certain people should be cautious and speak with a doctor before taking melatonin supplements. - People on dialysis or with liver problems: People with reduced kidney or liver function may not be able to metabolize melatonin and have a higher risk of adverse side effects. - Those who are pregnant or breastfeeding: There is not enough evidence to guarantee the safety of melatonin use in people who are pregnant, breastfeeding, or trying to conceive. - Older adults with dementia: Older people with dementia should avoid taking melatonin . For these individuals, the potential safety risks of melatonin likely outweigh the possible benefits. - People with mental health conditions: Melatonin may cause symptoms of depression and other mood disorders, or make existing symptoms worse in some people. - People with immune issues: Melatonin can activate certain parts of the immune system. While the significance of this effect is still unclear, people with autoimmune disorders or who are taking immune-suppressing medications may want to speak with their doctor first. In addition, melatonin can interact with certain medications, like blood thinners. Anyone taking prescription medications should talk with a doctor before trying melatonin. ### Melatonin Overdose Melatonin can cause adverse effects at higher doses, but it is unlikely to cause a lethal overdose. In adults, higher doses may cause uncomfortable side effects such as headache and nausea. [Melatonin overdose](https://www.sleepfoundation.org/melatonin/melatonin-overdose) in children is a growing concern with increasing hospitalizations in recent years, largely due to accidental ingestion of melatonin in young children. Parents and caregivers should practice safe storage of all medications and supplements around the house. It is also important to keep in mind that some melatonin supplements may not be accurately labeled. This increases the risk of taking a higher dose than intended. If you have any concerns about having taken too much melatonin, contact [poison control](https://www.poison.org/) for immediate guidance. ## Managing Side Effects and Melatonin Dosage To help manage side effects, it is important to consider melatonin dosage. The appropriate [melatonin dosage](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) can vary depending on a person’s age and symptoms. but typical doses range from 1 to 5 milligrams for adults. It may be helpful to start with a low dose initially and slowly increase if needed. Doses lower than 1 milligram may be as effective for certain sleep problems. The dose of melatonin may influence the potential side effects. Adverse effects may be more likely with higher doses. An additional concern when it comes to melatonin side effects and dosing is the accuracy of supplement product labels. To ensure accurate melatonin dosing and to reduce the risk of adverse effects, take measures to ensure you are purchasing reputable supplements. ![Infographic explaining melatonins duration of effects, often peaking 1 hour after intake. .](https://www.sleepfoundation.org/wp-content/uploads/2021/08/SF_Melatonin-Duration-1024x808.png) Discuss your melatonin dosage and any side effects with your doctor. They can help you determine the best dosage and timing for melatonin supplements, and provide additional guidance for managing any symptoms you experience. Finding Reputable Sleep Supplements The safety and efficacy of supplements is not closely monitored by the U.S. Food and Drug Administration (FDA). Shoppers should take [additional measures](https://www.sleepfoundation.org/sleep-aids/how-to-evaluate-sleep-supplements) to make sure they are purchasing reputable products. Anyone who has a preexisting health condition or is taking a prescription medication should consult with their doctor before trying melatonin. Anyone experiencing an adverse reaction from melatonin should stop taking the supplement and contact their doctor. It is always a good idea to make a doctor aware before adding a new supplement to a health regimen. A doctor or pharmacist may be able to help with the timing or dosage of melatonin and discuss its benefits and risks. Seeking the advice of a doctor is also recommended if sleep problems persist over several weeks or months, including after taking melatonin. Melatonin can be helpful for certain sleep issues, but it is not a treatment for other sleep disorders, including [obstructive sleep apnea](https://www.sleepfoundation.org/sleep-apnea/obstructive-sleep-apnea). A doctor can review a person’s symptoms, provide an informed diagnosis and treatment plan, and offer a referral to a sleep specialist if needed. 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. ![Jay Vera Summer](https://www.sleepfoundation.org/wp-content/uploads/2025/01/jay-vera-summer-2025-profile-photo-150x150.jpg) Written By ### Jay Vera Summer, Contributing Writer Jay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy. ![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 5 Sources 1. Besag, F., Vasey, M. J., Lao, K., & Wong, I. (2019). Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: A systematic review. CNS Drugs, 33(12), 1167–1186. <https://pubmed.ncbi.nlm.nih.gov/31722088/> 2. Neubauer, D. N. (2022, May 18). Pharmacotherapy for insomnia in adults. In R. Benca & J. G. Elmore (Eds.). UpToDate., Retrieved April 13, 2023, from <https://www.uptodate.com/contents/pharmacotherapy-for-insomnia-in-adults> 3. Owens, J. A. (2022, June 6). Pharmacotherapy for insomnia in children and adolescents: A rational approach. In R. D. Chervin (Ed.). UpToDate., Retrieved April 13, 2023, from <https://www.uptodate.com/contents/pharmacotherapy-for-insomnia-in-children-and-adolescents-a-rational-approach> 4. Auger, R. R., Burgess, H. J., Emens, J. S., Deriy, L. V., Thomas, S. M., & Sharkey, K. M. (2015). Clinical practice guideline for the treatment of intrinsic circadian rhythm sleep-wake disorders: Advanced sleep-wake phase disorder (ASWPD), delayed sleep-wake phase disorder (DSWPD), non-24-hour sleep-wake rhythm disorder (N24SWD), and irregular sleep-wake rhythm disorder (ISWRD). An Update for 2015: An American Academy of Sleep Medicine Clinical Practice Guideline. Journal of Clinical Sleep Medicine, 11(10), 1199–1236. <https://pubmed.ncbi.nlm.nih.gov/26414986/> 5. Lelak, K., Vohra, V., Neuman, M. I., Toce, M. S., & Sethuraman, U. (2022). Pediatric melatonin ingestions – United States, 2012-2021. MMWR. 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