Melatonin: Practical Guide to Uses, Dosage & Safety

Melatonin is not a sleeping pill in the usual sense — it’s a hormone your brain uses to tell your body when it’s time to sleep. That makes it a simple tool for shifting your internal clock, but it also means timing and dose matter a lot. If you want to use melatonin without guessing, read the quick, useful steps below.

How to use melatonin safely

When to take it: take melatonin 30–60 minutes before your planned bedtime for sleep onset. For jet lag, take it at the destination’s bedtime for a few nights, starting the first night there. For shift work or delayed sleep phase issues, smaller doses taken earlier (a few hours before desired sleep) can help reset your clock — but ask a clinician for exact timing.

Common doses: start low. 0.3–1 mg often works for many adults. If that does nothing after a week, try 2–3 mg. Most people don’t need more than 5 mg. Higher doses can increase the chance of morning grogginess and aren’t always more effective. For older adults and children, talk to a healthcare provider — pediatric doses are usually much lower and must be supervised.

Formulations: immediate-release helps you fall asleep faster. Extended-release (controlled-release) can help if you wake up during the night. Choose the form that matches your problem: falling asleep vs staying asleep.

Side effects and interactions: melatonin can cause next-day drowsiness, vivid dreams, headache, or nausea. It can interact with blood thinners, diabetes meds, immunosuppressants, and some antidepressants. Birth control pills can increase melatonin levels. If you take prescription drugs or have liver disease, check with your doctor before starting melatonin.

Practical tips for better results and buying

Light matters. Bright and blue light blocks melatonin’s effect. Dim lights and avoid screens for an hour before bed. If you use devices, try blue-light filters or glasses. Combine melatonin with good sleep habits: consistent bedtime, cool dark room, and limited caffeine after mid-afternoon.

Buying tips: dietary supplements aren’t tightly regulated. Pick brands that use third-party testing (look for NSF, USP, or ConsumerLab seals). Avoid products that advertise extremely high doses; quality matters more than quantity. Store melatonin in a cool, dry place away from sunlight, and keep bottles tightly closed.

Quick safety checklist: start with a low dose, take it 30–60 minutes before sleep, avoid alcohol and heavy sedatives on the same night, and don’t drive or operate machinery if you feel drowsy the next morning. If you have ongoing sleep problems, mood disorders, or chronic health issues, get medical advice — melatonin helps some problems but won’t fix untreated sleep apnea or serious insomnia.

Want practical help picking a dose or brand? Talk to a pharmacist or your doctor — they can match timing and dose to your specific sleep issue so you get useful results without surprises.