A melatonin dosage guide: How much do I need to sleep?

In this article:

• Melatonin for sleep
• Benefits of melatonin
• Melatonin dosage
• Melatonin safety

In this article

• Melatonin for sleep
• Benefits of melatonin
• Melatonin dosage
• Melatonin safety

If you’re one of the 70 million people living with a sleep disorder, you’ve probably struggled to find a safe and effective way to get better sleep at night. Over-the-counter sleep aids, like ZzzQuil and Unisom, don’t always work and should not be used as a long-term solution. Meanwhile, taking the plunge into prescription sleep medications, such as Ambien or Lunesta, carries a risk of dependence (creating another problem instead of a solution!).

For many people with sleep problems, taking a melatonin supplement before bed is the best option. In fact, a 2021 sleep survey by SingleCare found that 20% of respondents reported taking a natural supplement like melatonin to sleep better. Because supplements aren’t prescriptions, they’re available over the counter and often considered a “natural” or safer way to find relief from sleeplessness. But is melatonin safe to take? And how do you know what the right dose is for you? Here’s how to figure it out.

How does melatonin help you sleep?

Melatonin, which is produced by the pineal gland (a small gland in the brain), is often referred to as “the sleep hormone”—and for good reason! Natural melatonin plays a crucial role in regulating your body’s sleep-wake-cycle, or circadian rhythm. Think of your circadian rhythm as the “clock” that tells your body what time of day it is and when it’s time for bed. So, how does melatonin help you drift off into dreamland? When the sun sets and darkness envelops the environment, your body begins to produce more melatonin. This increase signals to your body that it’s time to wind down and prepare for sleep. Secretion of the hormone peaks between 2-4 a.m., with levels of melatonin decreasing gradually from there. Essentially, melatonin helps to lower your body temperature and relax your muscles, making it easier for you to fall asleep.

But being exposed to light too late in the day (or not enough early on) can interfere with melatonin production—and that’s not all. “The natural release of melatonin can be altered by cellphone screens, TVs, and bright lights throughout the house,” says Anjali Kohli, MD, internist at Houston Methodist Primary Care Group. “Other common causes include disturbances in the sleep-wake cycle [like those] caused by jet lag or shift work.”

Not making enough melatonin can lead to the occasional sleepless night, but it can also cause sleep disorders like insomnia and circadian rhythm sleep disorder. For those struggling with insomnia or irregular sleep schedules, melatonin supplements can be a helpful tool. Dr. Kohli says that melatonin doesn’t force you to sleep, but if you’re in the right environment—like a dark, quiet, comfortable room—it should help you feel drowsy and make it easier for you to drift off.

Melatonin is a viable option for many people with sleep issues and, though it doesn’t work for everyone, is generally considered effective. Signaling to your body that it’s time to sleep makes it easier to fall asleep faster and potentially enhances your sleep quality. However, it’s important to consult with a healthcare professional before adding melatonin to your wellness routine.

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Melatonin uses

Melatonin may be used to improve sleep onset, sleep time, or sleep quality. There are several scenarios where you might benefit from taking melatonin for sleep, according to the National Center for Complementary and Integrative Health (NCCIH). These include:

• Experiencing jet lag symptoms, such as daytime sleepiness, during or after a long flight or after traveling through different time zones
• Performing shift work that disrupts your sleep cycle (such as overnight work shifts)
• Having temporary instances of anxiety related to events in your life
• Experiencing the occasional sleepless night
• Being diagnosed with delayed sleep-wake phase disorder

Some healthcare professionals also recommend that children who experience difficulty sleeping due to other health conditions, like autism spectrum disorder or attention deficit hyperactivity disorder, take melatonin—although experts are still unsure about the overall safety and effectiveness of this approach. The American Academy of Pediatrics (AAP) reminds parents to always discuss supplement use with their child’s pediatrician, especially since melatonin is a hormone and may affect the growth and development of a child who has not fully matured.

RELATED: Is melatonin safe for kids?

How much melatonin should I take?

Melatonin supplements are available in a wide range of dosages, from 1 milligram up to 10 milligrams, and can be taken in pill form, as dissolvable tablets, liquid drops, or even gummies. (Some manufacturers do make doses higher than 10 milligrams, but doses that high are not recommended.) However you take it, the best time to use melatonin is about 30 minutes to an hour before bedtime.

If you’ve never taken melatonin before, start small and gradually work your way up if needed. For adults, Dr. Kohli recommends beginning with a 1 to 2 milligram dose daily before bedtime and increasing the dosage by another 1 to 2 milligrams at a time, if needed. For children, the AAP says the dose should remain low (starting between 0.5 and 1 milligram), capping out at no more than 3 to 6 milligrams of melatonin. The maximum dosage for healthy adults ranges from 5 to 10 milligrams, but many adults do fine with 1 to 5 mg. If that sounds like a wide spectrum, it’s because the “right” dose of melatonin is very individualized. According to University of Missouri Health Care neurologist Pradeep Bollu, MD, while some people respond well to 3 milligrams daily, others may need more or less. If you need more than 5 milligrams, you should talk to your healthcare provider first before trying a higher dose. The more melatonin you take, the more likely you are to have side effects. Melatonin dosage is fixed according to age and does not vary by body weight.

Melatonin dosage chart by age group
	Children 3 years or older	Adults	Older adults
Starting dose	0.5 mg daily*	1-5 mg daily	0.5-1 mg daily
Maximum dosage	3 to 6 mg daily*	5-10 mg daily; ask a doctor before exceeding 5 mg of melatonin	6 mg daily

*Only under a healthcare provider’s approval. Sources: Sleep Foundation, AJMC, SingleCare.

The dosage you take may also depend on your reason for taking melatonin. Its use in the treatment of some types of migraine and anxiety is still being studied, but many people find that taking melatonin at different doses helps them with these other health issues.

• Sleep: While there is no official melatonin dosage recommendation for sleep, taking 1-5 mg (although some adults will need to take up to 10 mg) 30 minutes before going to bed appears to be safe in most adults.
• Adjusting circadian rhythm: Melatonin may be useful for people whose schedule doesn’t align with their body’s natural circadian rhythm—for example, night shift workers who go to bed very late or those who go to bed very early. Those who live with seasonal affective disorder (SAD, also called winter depression), which is related to an altered circadian rhythm caused by shorter days, may benefit from taking melatonin in the afternoon. In either scenario, it’s a good idea to work with a sleep specialist to determine dosage and duration.
• Jet lag: If you travel often—especially to new time zones—even minimal doses of melatonin may be helpful in minimizing the effects of jet lag. Try taking 0.5 mg to 5 mg 30 to 60 minutes before going to sleep until you adapt to the time zone.
• Delayed sleep-wake phase disorder: Melatonin is a first-line treatment in individuals with this circadian rhythm sleep-wake cycle disorder. However, it’s best to consult with a healthcare provider to determine a dose that’s appropriate for you. Research indicates that a very low dose is usually effective.
• Premedication for surgery: According to research, melatonin may be helpful in reducing anxiety before surgery, but its effectiveness in reducing anxiety after surgery has not been established.
• Tardive dyskinesia: Melatonin may be helpful in controlling tardive dyskinesia, a condition marked by repetitive, uncontrollable movements that are common in individuals taking antipsychotic medication. A small study showed that 20 mg of melatonin decreased symptoms, but more research is needed.
• COVID-19: In a study among patients hospitalized with COVID-19, melatonin administration improved sleep quality and blood oxygen saturation.
• Cancer, adjunctive therapy: In cancer patients, melatonin given in high doses (orally or intravenously) may reduce the size of a cancerous tumor and improve a cancer patient’s survival rate, but this depends on the extent and type of cancer. Ask your healthcare provider for guidance.
• Chemo-related thrombocytopenia: Low platelet levels in the blood caused by chemotherapy may be remediated by melatonin. Research suggests that melatonin may enhance platelet and white blood cell recovery.
• Headache prevention: A review of randomized, placebo-controlled trials showed that a 10 mg dose of melatonin taken at night helped prevent cluster headaches. In comparison, a 3 mg dose was effective at preventing migraine.
• Nicotine withdrawal: Insomnia is a clinically verified symptom of nicotine withdrawal. According to a 2024 research review and meta-analysis, while older research indicated that taking lower-dose melatonin was effective at reducing mood-based withdrawal symptoms, more current research is needed. 

“There are initial studies looking at melatonin as a therapy for certain headache disorders and anxiety, especially in relation to surgical procedures,” says Dr. Kohli. However, she emphasizes that there is currently no consensus on using it for these issues, and studies about its effectiveness are ongoing.

Can you overdose on melatonin?

It’s difficult to assess just how much melatonin is too much. Melatonin overdose appears to carry a low risk; the National Poison Control website notes that side effects like sleepiness, headache, nausea, or agitation may occur. They reported three cases where children and adults consumed extremely high doses of melatonin and had little or no unwanted side effects (other than acute drowsiness and increased pulse).

Is melatonin safe?

Even staying within the recommended range of melatonin could lead to long-term side effects or changes to your circadian rhythm. In other words, it might be healthier to consider melatonin as a short-term solution to your sleep troubles, used only occasionally (or nightly for a short period) rather than as a permanent Band-Aid.

“It is always safest to allow your body to fall asleep naturally,” Dr. Kohli says. “Talk to your physician if you are having chronic trouble falling or staying asleep…insomnia is a very complex problem and can sometimes indicate underlying medical issues.”

Is it safe to take melatonin every night?

Unfortunately, there’s no straight answer here, which you’re probably hoping for. There isn’t any evidence proving that long-term use of melatonin is safe. Though the supplement is generally not associated with dependency, habituation, or hangover symptoms, Dr. Kohli says she doesn’t suggest taking melatonin every night because of the lack of long-term clinical trials evaluating the safety of chronic use.

At the same time, there isn’t any evidence proving nightly melatonin use isn’t safe. Dr. Bollu points out that melatonin is a natural hormone that fluctuates in our bodies on a daily basis anyway, meaning it may be safer than taking a prescription drug.

RELATED: Is it safe to take OTC sleep aids every night?

Is melatonin approved by the FDA?

Because melatonin supplements aren’t medications, they aren’t regulated by the U.S. Food and Drug Administration (FDA). There’s no guarantee about the quality of the product you’re purchasing, or the content of ingredients claimed on the label, unlike prescription or over-the-counter drugs. A pharmacist or registered dietitian can help you find a product produced by a reputable manufacturer.

Who should not take melatonin?

Your provider will also assess your overall health profile when considering the safety of a higher dose. Per the National Institutes of Health (NIH), the following populations should take lower doses of melatonin under medical advice or none at all:

• Children: Before turning to melatonin, work on improving your child’s sleep hygiene. Start with regular sleep and wake times, and make sure your child is sleeping in a cool, dark environment (in their bed). Avoid electronics an hour before bedtime, and avoid eating large meals less than two hours before bed. According to the FDA, there is no standard dosage recommendation for melatonin in children. Still, experts recommend starting with a low dose of 0.5 mg daily in children ages 3 years and older. You should consult with your child’s pediatrician first.
• Older adults: Research indicates that melatonin levels remain elevated in adults older than 55 for a longer period than in younger individuals when taking a supplement. For this reason, older adults should take the lowest dose of melatonin available in immediate-release form.
• Pregnant and breastfeeding women: Melatonin can reach a developing fetus through the placenta during pregnancy. Because sufficient research studies have yet to be conducted, it has not been established as safe. Supplementation with melatonin should be avoided during pregnancy. Similarly, no data exists on the safety of melatonin while breastfeeding, so it is not recommended.
• People with epilepsy or other seizure disorders should take either low doses of melatonin under medical advice or none at all. Although previously conducted research does not indicate consistent improvement or worsening of epileptic seizures from melatonin, further research is needed before it can be deemed safe. The healthcare provider will also need to review potential drug interactions between melatonin and any anticonvulsant drugs the patient takes.
• People taking certain medications: Melatonin may interfere with some medications, including immunosuppressants, oral contraceptives, and anticoagulants (blood thinners).

Melatonin interactions

Melatonin may cause drug interactions with other medicines you’re taking. It can interact with the following prescription medications, according to the Mayo Clinic:

• Anticoagulants and anti-platelet drugs or supplements, such as warfarin
• Anticonvulsants 
• Blood pressure medication, such as Procardia XL (nifedipine)
• Central nervous system depressants (this includes medicines used for pain, sleep, anxiety, and others)
• Diabetes medications
• Contraceptives
• Cytochrome P450 1A2 (CYP1A2) and cytochrome P450 2C19 (CYP2C19) substrates 
• Luvox (fluvoxamine)
• Immunosuppressants
• Drugs that lower the seizure threshold (which can increase the risk of seizures), such as tramadol or bupropion

Caffeine consumption may impair melatonin production. Given its stimulant effects, it’s best to avoid it close to bedtime to avoid sleep disturbances. Taking melatonin with alcohol is not recommended as it may cause drowsiness, breathing difficulty, fainting, dizziness, and an increased risk of falling.

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