Melatonin: How to Use It Safely for Better Sleep

Melatonin is a hormone your brain makes to tell your body it's time to sleep. People take melatonin supplements to fall asleep faster, fix jet lag, or shift their sleep schedule for shift work. It's not a sedative that knocks you out; it helps your body know when to sleep.

How much should you take? For most adults, 0.5–5 mg taken 30–60 minutes before bedtime is a common starting range. For jet lag, a lower dose (0.5–1 mg) at bedtime at your destination often works and reduces morning grogginess. For older adults, start low — 0.3–1 mg — because sensitivity increases with age. If you have chronic insomnia, a doctor can recommend a dose and duration that fits your case.

Timing, forms, and practical tips

Timing matters more than dose. Take melatonin 30–60 minutes before you want to sleep; if you need to shift your sleep earlier, take it a few hours before your target sleep time. Melatonin comes as pills, chewables, gummies, liquids, and fast-release or extended-release tablets. Fast-release works for falling asleep; extended-release helps if you wake during the night.

Watch for side effects: mild drowsiness, headache, and vivid dreams are common. Less common issues include daytime sleepiness or changes in mood. Melatonin can interact with blood thinners, diabetes meds, and birth control. If you take prescription drugs or have liver disease, ask a clinician before starting melatonin.

Buying and using melatonin wisely

Supplements aren't tightly regulated. Look for brands with third-party testing (USP, NSF, or Labdoor) and clear labeling of dose per serving. Avoid mega-doses — taking 10 mg or more daily long-term usually offers no added benefit and may increase side effects. Store melatonin in a cool, dry place and follow the product's instructions.

Parents often ask about children. Short-term melatonin can help kids with sleep-onset issues, but use it under pediatric guidance. Doses for children are much lower — often 0.5–3 mg depending on age and condition — and timing should be consistent night to night.

If you're pregnant, breastfeeding, or trying to conceive, don't use melatonin without talking to your healthcare provider. Also, consider non-drug sleep habits first: regular sleep times, dimming lights before bed, cutting screens an hour before sleep, and caffeine limits in the afternoon can make melatonin work better or even unnecessary.

Want to compare products or read deeper guides? Our site has reviews and buying tips to help you pick quality melatonin and avoid scams. Use melatonin as a short-term sleep aid or under a doctor's plan for longer use. Small, timed doses plus good sleep habits usually bring the best results.

For jet lag try 0.5–1 mg at local bedtime for 2–4 nights starting on arrival; if you cross many time zones, combine light exposure during the day to reset your clock faster. For night shift workers, take 1–3 mg before trying to sleep in the morning and block daylight with blackout curtains. Avoid alcohol around melatonin—it can make drowsiness worse. If you plan long-term use, review it every few months with your clinician; studies show short-term safety but long-term effects at high doses are unclear. Keep a sleep log for two weeks to judge if melatonin actually helps, noting sleep time, dose, and next-day alertness. That makes it easier to adjust dose or stop. Ask questions early.