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Melatonin
Melatonin is a hormone the body produces in response to darkness to help regulate the sleep-wake cycle. Supplements are widely used for sleep timing, such as adjusting to a new schedule or jet lag.
Educational reference only — not medical advice. These statements have not been evaluated by the FDA, and this information is not intended to diagnose, treat, cure, or prevent any disease. Talk to a healthcare provider before use.
Typical dose
Studies often use low doses (0.5–5 mg) taken shortly before the desired sleep time; more is not necessarily better.
Onset
Roughly 30–60 minutes
Legal status
Sold over the counter as a dietary supplement in the U.S.; note it is prescription-only in some other countries.
Common forms
GummyTabletCapsuleLiquid
Safety
Generally considered safe for short-term use. Can cause grogginess, vivid dreams, or next-day drowsiness, especially at higher doses. Long-term safety data is limited.
Interactions
May add to the effect of sedatives and some blood-pressure or blood-thinning medications; consult a healthcare provider.
Who should avoid
People who are pregnant or nursing, or considering it for children, should consult a healthcare provider first.
Sources
- Costello RB, et al. The effectiveness of melatonin for promoting healthy sleep. Nutr J. 2014.
- National Center for Complementary and Integrative Health. Melatonin: What You Need To Know. 2022.