How to Take Melatonin

Last Updated: October 26, 2021 References Approved

There are a ton of melatonin supplements out there that claim to help you fall asleep easier and faster. But do they work? The short answer is that melatonin can be very useful to those who need help falling asleep, but you shouldn’t plan to take it every day. To help you separate fact from fiction, we’ve answered some of the most common questions that people have about taking melatonin.

Question 1 of 11:

Where can I buy melatonin?

You can buy melatonin at your local grocery store, drug store, or on the Internet via online stores like Amazon or Target.
- Melatonin comes in many forms including pills, chewable, and liquid. You can choose to purchase whichever you prefer.
- Be sure to follow the specific instructions on the bottle you purchase as dosages per pill can vary.

Question 2 of 11:

Does melatonin really help you sleep?

Yes, melatonin supplements can help you fall asleep. Your body naturally produces melatonin, which helps you go to sleep. It works by activating certain chemical receptors in the brain that encourage sleep.^{[1]
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Expert Source

Damaris Vega, MD
Board Certified Endocrinologist
[v161591_b01]} If you’re experiencing insomnia or jet lag melatonin supplements can help. They can also help if you need to adjust your sleep schedule so you can go to bed and wake up earlier.^{[2]
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Johns Hopkins Medicine
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- Melatonin is a natural hormone produced by your pineal gland located in your brain.^{[3]
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  Damaris Vega, MD
  Board Certified Endocrinologist
  [v161591_b01]}

Question 3 of 11:

How much melatonin should I take to go to sleep?

You should take between 0.5-3 mg to help promote sleep. If it's easier, you can also follow the instructions on the bottle you purchase which should provide a recommended dosage. Research shows that you only need a low dose of melatonin to help yourself get to sleep if you’re dealing with restlessness, insomnia, or jet lag. Stick to a low-dose melatonin supplement to avoid feeling groggy or sleepy the next day.^{[4]
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Cleveland Clinic
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- Take melatonin about 2 hours before bedtime to simulate your body’s natural spike in melatonin.^{[5]
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  Johns Hopkins Medicine
  Official resource database of the world-leading Johns Hopkins Hospital
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Question 4 of 11:

When should I take melatonin?

The time of day that you take melatonin is very important. If you take it because you have trouble staying asleep, you can take a controlled release formulation before going to bed. However, if you take it because you have trouble falling asleep, it is recommended to take it up to three hours before you go to bed; timing is individual and may require some experimentation.
- If you wake up in the middle of the night, don't take melatonin to go back to sleep. Doing so will throw off your internal body clock. Melatonin should only be taken before your normal sleep time.
- A sublingual form, which will go directly into your bloodstream, has a quicker onset. If you are taking a sublingual, quick release, or liquid form, you may take it closer to bedtime, about 30 minutes before you plan to go to sleep.
- It is generally safe to take melatonin for up to three months, or possibly longer if recommended by your healthcare provider.^{[6]
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  Mayo Clinic
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Question 5 of 11:

Is it bad to take melatonin?

No, melatonin is safe for short-term use. One of the benefits of melatonin is that you won’t develop a dependency on it like you can with other sleep aids. Research suggests that taking melatonin can help treat sleep disorders and provide relief from insomnia and jet lag. However, the more you use melatonin, the less effective it becomes, and you can begin to experience mild side effects such as headache, dizziness, nausea, and drowsiness.^{[7]
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Mayo Clinic
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- For the best results, use melatonin only when you need it and avoid taking it for more than 2 months.

Question 6 of 11:

Does melatonin make it hard to wake up?

Yes, if you take too much, melatonin can make you groggy the next day. Research shows that low doses of melatonin (between 0.5 and 3 mg) can really help you if you’re dealing with insomnia or restlessness. But if you take more than 3 mg, it can make you feel sleepy the next day and may make it more difficult for you to wake up refreshed.^{[8]
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Cleveland Clinic
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Question 7 of 11:

Can you take melatonin every night?

Melatonin is safe to take nightly for about 1-2 months. It can be a useful supplement to help you overcome insomnia or jet lag. But you shouldn’t take melatonin every day for longer than 2 months. If melatonin doesn’t seem to be helping your sleeping troubles after a week or so of taking it, stop taking it and talk to your doctor. If melatonin does seem to be helping you, stop taking it after 2 months and see how your sleep is. You may find that you no longer need melatonin.^{[9]
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Johns Hopkins Medicine
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- If melatonin helps you, but your sleep troubles return when you stop taking it, talk to your doctor to see if there’s an underlying issue causing your sleep problems.

Question 8 of 11:

Is melatonin good for anxiety?

Melatonin can be used to treat anxiety, but talk to your doctor first. Melatonin is often the first recommended treatment for people who are suffering from insomnia or other sleep disorders. Some studies even suggest that it may be an effective treatment for anxiety.^{[10]
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PubMed Central
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Go to source} However, you should talk to your doctor before you start taking melatonin for anxiety to make sure it’s safe and the best option for you.

Question 9 of 11:

Does melatonin cause weight gain?

No, in fact, studies indicate it can help with weight loss. Having low levels of melatonin has been linked to increased appetite and weight gain. So if you’re dealing with sleep disturbances or you have lower levels of melatonin, taking a melatonin supplement may actually help restore a healthy balance that can help you lose weight.^{[11]
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PubMed Central
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Question 10 of 11:

Can you OD on melatonin?

No, but taking too much melatonin can cause some side effects. Unlike prescription medications, dietary supplements such as melatonin aren’t as regulated, and there aren’t as many high-quality studies of its effectiveness and safety. Fortunately, toxicity, a.k.a. taking too much melatonin, appears to be mild. Side effects can include headache, dizziness, nausea, daytime sleepiness, and mild depression.^{[12]
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U.S. National Capital Poison Center
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- However, melatonin can interact with some over-the-counter and prescription medications such as antidepressants, antibiotics, antihistamines, and other supplements. Talk to your doctor before you start taking melatonin to make sure it’s safe for you.

Question 11 of 11:

Can melatonin help with jet lag?

Yes. When you travel, you can take melatonin to help with jet lag, which is daytime fatigue that occurs when changing time zones. The first night you arrive at your destination, you can take 0.5 to 5 mg of melatonin. Taking it can help you sleep and reset your sleeping patterns to match the new time zone you traveled to. Continue taking for two to five nights.
- Lower doses, such as 0.5 to 3 mg, are recommended to avoid the sedating side effects that can sometimes be caused at higher doses.

Expert Q&A

Question

How much water is needed to take 1 ml of melatonin?

Chris M. Matsko, MD
Family Medicine Physician
Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

Chris M. Matsko, MD

Family Medicine Physician

Expert Answer

I recommend taking 1 ml of melatonin with a small glass of water, maybe 8 oz.

Warnings

If you continue to suffer sleeping problems even after taking melatonin, stop taking it and talk to your doctor. There may be an underlying medical issue causing your sleep disturbances.

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Don’t drive or operate heavy machinery after taking melatonin.

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