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Melatonin supplements may improve sleep by boosting melatonin levels in people whose bodies do not produce enough of this hormone. These supplements may also improve sleep in people who produce enough melatonin but still struggle to sleep for other reasons.
Melatonin changes how the body responds to darkness, helping it enter a rhythm of nighttime drowsiness. Likewise, people who sleep during the day because they work at night may not produce melatonin when it is time to sleep.
Melatonin supplements can help counteract this effect. Research consistently shows that melatonin can help people sleep longer and fall asleep more quickly. A meta-analysis that included 1, study participants found that melatonin decreased the amount of time that it took the participants to fall asleep compared with a placebo. It also increased the duration of their sleep. Other research has suggested that melatonin can improve sleep in people with:.
The ideal dosage for melatonin varies from person to person. Various factors, such as body weight , metabolism, and overall health, may also influence the way that the body responds to melatonin.
A typical dose of melatonin is between 1 mg and 5 mg. It is best to take this about an hour before bed. People can try starting with a low dose and looking for any adverse side effects.
They can then gradually increase the dose until their sleep improves, if necessary. It is important not to take more than 5 mg unless a doctor recommends a higher dose. One of the most common side effects of melatonin is drowsiness. Some people may notice that they feel sleepy or groggy the morning after taking melatonin.
Taking melatonin earlier in the evening or reducing the dose may help a person wake up feeling refreshed. In some people with dementia , melatonin may trigger a bad mood. Although melatonin is a natural chemical, it is important to treat it the same as any other medication. It is possible for melatonin to interact harmfully with other drugs by reducing their effectiveness, triggering negative side effects, or changing the way that the body metabolizes the drug.
People who take other medications should talk to a doctor before trying melatonin. As with any medication, an allergic reaction is possible. People with a history of allergic reactions to supplements should avoid melatonin. Anyone who notices signs of an allergic reaction, such as itching or hives , should contact a doctor.
If a person has trouble breathing or feels as though they are choking, they should go to the emergency room or call Very limited data suggest that melatonin might increase the risk of seizures, but other studies have found that it may actually lower this risk. If so, get dosing recommendations from your doctor to avoid problems in the future.
Even so, an overdose can cause unpleasant side effects. Keep your dose to no more than 1 to 3 mg per night. You may need to consult a sleep specialist. By subscribing you agree to the Terms of Use and Privacy Policy. References Melatonin and Sleep.
National Sleep Foundation. Melatonin for Sleep: Does It Work. John Hopkins Medicine. Mayo Clinic. March 30, Byrd F. Can You Overdose on Melatonin. January 23, American Academy of Family Physicians. January 12, Janjua I, Goldman R. Canadian Family Physician. April Lupus Center — Things to Avoid. Low Blood Pressure: Diagnosis.
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