Should You Take Melatonin Every Night? Risks & Benefits Explained

Is melatonin safe for nightly use? Learn about its benefits, risks, side effects, and expert recommendations before adding it to your sleep routine.

The U.S. Food and Drug Administration (FDA) doesn’t regulate supplements for safety or effectiveness. That’s why it’s always a good idea to check with a healthcare professional to see if a supplement is right for you. They can also help you understand any possible drug interactions or safety concerns

With nearly one in five U.S. adults struggling with sleep, many are turning to natural remedies like melatonin to help them fall asleep. But is it safe to take melatonin every night, and how much do experts actually recommend?

Melatonin Every Night: Is It a Good Idea?

Taking melatonin for a few weeks is generally safe for most people, according to the National Institutes of Health. But there’s little research on whether it’s safe to use it every night long-term.

Most people take between 1 and 5 mg of melatonin daily, though experts recommend keeping the dose as low as possible. Some individuals, such as children with ADHD or adolescents with depression, may require higher doses.

Timing also plays a key role, says sleep expert Dr. Brandon Peters. Many people mistakenly take melatonin right at bedtime, but it’s actually more effective when taken two to three hours before sleep. That’s because the body naturally starts producing melatonin around that time, so supplementing then aligns with your body’s natural rhythm.

How Melatonin Supplements Work?

Melatonin is a hormone that your brain’s pineal gland releases when it senses darkness, signaling to your body that it’s time to sleep. It plays a key role in regulating your sleep-wake cycle.

Most people produce enough melatonin naturally for restful sleep, but those who struggle with falling asleep, staying asleep, or adjusting to jet lag may find melatonin supplements helpful.

Unlike some natural supplements, melatonin isn’t extracted from a direct source—it’s made synthetically in labs to mimic the melatonin your body produces. “What’s available in the market is artificially manufactured,” explains sleep specialist Dr. Muhammad A. Rishi.

Melatonin supplements come in various forms, including pills, patches, gummies, and liquids, making it easy to choose one that fits your needs.

Melatonin: Short-Term Help vs. Long-Term Use

Sleep troubles can be frustrating, and melatonin is often seen as a quick fix. “There are certain situations where melatonin can be helpful,” says Dr. Muhammad A. Rishi. It’s commonly used for short-term issues like jet lag or occasional insomnia. Some studies even suggest it could help children with delayed sleep-wake phase disorder.

But what about taking it every night? The truth is, researchers still don’t fully understand melatonin’s long-term effects, and more studies are needed to determine its safety with regular use.

If you’re dealing with chronic insomnia—meaning you’ve struggled to fall or stay asleep for at least three months—melatonin might not be the best answer. Sleep experts often recommend cognitive behavioral therapy for insomnia (CBT-I), a structured approach that helps rework thought patterns and habits that interfere with sleep. In some cases, prescription medications may also help.

Melatonin: Risks and Possible Side Effects

While melatonin is widely used as a sleep aid, it’s important to understand its potential risks and side effects. In the U.S., melatonin is sold as a dietary supplement, meaning it’s not regulated like prescription or over-the-counter medications. In other countries, it’s available only by prescription—but in the U.S., high-dose melatonin supplements are easy to find on store shelves.

Short-term use is generally safe, with daily doses up to 10 mg. But taking too much can lead to unwanted effects like vivid dreams, daytime grogginess, mood changes, headaches, dizziness, or even nausea, says sleep expert Dr. Ofer Jacobowitz.

The good news? Research suggests that most short-term side effects fade once you stop taking melatonin. However, it may interact with certain medications, including blood thinners, seizure treatments, diabetes medications, and some forms of birth control.

For kids and young adults, 5 to 6 mg per day may be safe—but more studies are needed. Since everyone’s health needs are different, it’s best to check with a healthcare provider before taking melatonin. “I always recommend that patients talk to their physician to get recommendations for the dose given their specific health concerns,” says Dr. Muhammad A. Rishi.

Conclusion

Melatonin can be a helpful sleep aid, especially for short-term issues like insomnia or jet lag, with typical doses ranging between 1 and 5 mg. While some research suggests it may support certain chronic sleep disorders, its long-term safety remains unclear.

Higher doses may lead to side effects such as vivid dreams, daytime grogginess, mood changes, headaches, or dizziness. Because melatonin isn’t regulated like prescription medications, it’s always best to consult a healthcare provider before incorporating it into your routine.