Melatonin for Sleep

Overview

Melatonin is a hormone the brain produces in response to darkness. It helps regulate circadian rhythms—the body’s 24-hour internal clock—and the timing of sleep. Melatonin supplements are sold as dietary supplements in the United States and may help with certain sleep-timing problems, but they are not a cure for all causes of poor sleep.

Here's what you need to know about melatonin:

• Melatonin may modestly shorten the time it takes to fall asleep in some people. Evidence is stronger for jet lag and certain circadian-rhythm sleep disorders, such as delayed sleep-wake phase disorder. Benefits for chronic insomnia are limited, and cognitive behavioral therapy for insomnia (CBT-I) is generally the preferred first-line treatment.
• The best dose and timing depend on the reason for use, the product, age, and other health factors. A standard recommendation to take melatonin 30 minutes before bedtime is not appropriate for everyone. Ask a healthcare professional or pharmacist how and when to take it, and use the lowest effective dose.
• Short-term use appears relatively safe for most adults, but long-term safety is not well established. Possible side effects include daytime sleepiness, headache, dizziness, nausea, and vivid dreams. Do not drive or operate machinery if you feel drowsy or dizzy.
• Melatonin can interact with medicines and supplements, including blood thinners, seizure medicines, diabetes or blood pressure medicines, medicines that suppress the immune system, and other products that cause drowsiness. Alcohol may increase sleepiness.
• Talk with a healthcare professional before use if you are pregnant or breastfeeding, have a medical condition, take other medicines, or are considering melatonin for a child. Consult a healthcare professional before giving melatonin to a child. Store melatonin like any other medicine—out of children’s sight and reach—because accidental ingestions can occur and may require medical care.
• In the United States, melatonin is regulated as a dietary supplement rather than approved by the FDA as a drug before marketing. Manufacturers are responsible for product safety and accurate labeling, but the amount of melatonin in a product may differ from the label. When possible, choose a product tested by a reputable independent organization.

Good sleep habits—such as keeping a consistent sleep schedule, limiting evening light and caffeine, and creating a quiet sleep environment—remain important. Seek medical advice if sleep problems persist, interfere with daytime functioning, or occur with loud snoring, breathing pauses, unusual movements, or severe daytime sleepiness.

Check with a healthcare professional before starting melatonin for personalized advice about whether it is appropriate, how long to use it, and possible interactions. Read the product label and do not take more than recommended.