What is melatonin used for?

Melatonin is commonly used to help with insomnia symptoms, jet lag, and circadian rhythm sleep-wake disorders. It can be especially helpful when sleep timing is shifted later than desired.

What is a typical melatonin dose for sleep?

Many people use 0.5–5 mg taken shortly before bedtime. Lower doses may be sufficient for circadian rhythm shifting, while higher doses are sometimes used for short-term sleep support.

How long does melatonin take to work?

Melatonin is often taken 30–60 minutes before bedtime, though timing can vary by goal. For jet lag or circadian rhythm adjustment, taking it at the target local bedtime is commonly used.

What are common melatonin side effects?

Possible side effects include next-day drowsiness, vivid dreams, headache, or dizziness. Effects can be more noticeable with higher doses or when taken too late at night.

Who should be cautious with melatonin?

People who are pregnant or breastfeeding, have epilepsy, autoimmune conditions, or take sedatives or blood thinners should consult a clinician before use. It can also affect alertness, so avoid driving if you feel drowsy.

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Melatonin

Strong study situation·10/10

A higher score indicates better study conditions, but not necessarily effectiveness.

Melatonin is a hormone supplement that helps regulate sleep and circadian rhythms, with evidence-backed benefits for insomnia and jet lag.

Sleep Improvement Antioxidant Neuroprotective

dose range

0.5–5 mg

Once daily, 30–60 minutes before bedtime.

Consumption

Take orally in the evening, ideally 30–60 minutes before intended sleep. Lower doses (0.5–3 mg) are often sufficient.

Not fat-soluble.

Best time

Lower doses are often just as effective as higher ones. Use lowest effective dose for shortest duration needed.

Description

Melatonin is a naturally occurring hormone produced by the pineal gland at night to regulate the body’s sleep-wake cycle. Supplemental melatonin is widely used to address sleep disturbances, jet lag, and certain circadian rhythm disorders.

benefits

Main effects with level of evidence

Strong

Note on evidence

Strong evidence supports use for sleep-onset insomnia and jet lag; some preliminary evidence for other neurological and antioxidant effects.

Improves Sleep Quality and Reduces Sleep Onset Latency

Strong

Melatonin supplementation reduces the time to fall asleep and improves sleep quality, especially in individuals with insomnia or delayed sleep phase disorder.

Particularly relevant for: Adults with sleep disorders · Older adults · Shift workers · Travelers

s1 · NIH Office of Dietary Supplements (Melatonin fact sheet)s2 · PubMed: Pharmacology of Melatonin s4 · Examine.com: Melatonin

Reduces Symptoms of Jet Lag

Strong

Melatonin helps reset the internal clock, alleviating symptoms like fatigue and disorientation after crossing time zones.

Particularly relevant for: Travelers · Shift workers

s1 · NIH Office of Dietary Supplements (Melatonin fact sheet)s5 · Cochrane Database: Melatonin for jet lag s4 · Examine.com: Melatonin

May Provide Antioxidant and Neuroprotective Effects

Limited

Melatonin exhibits antioxidant properties and may have neuroprotective effects, though most evidence comes from experimental studies.

Particularly relevant for: Individuals seeking brain health support

s3 · PubMed: Melatonin, Sleep and Circadian Rhythms s1 · NIH Office of Dietary Supplements (Melatonin fact sheet)

Safety & Information

Important safety information & known risks

For educational purposes only • not medical advice

Melatonin is generally safe for short-term use, but possible risks exist in certain populations and with some drug interactions.

warning notices

Daytime drowsiness, headache, and dizziness may occur.
Contraindicated in pregnancy, breastfeeding, and in those with autoimmune conditions unless supervised.
Potential drug interactions include increased risk of bleeding (anticoagulants), altered immune response (immunosuppressants), and increased sedation (CNS depressants).
Avoid melatonin in pregnancy or breastfeeding unless supervised by a qualified healthcare provider.
Do not use melatonin with immunosuppressant medications without medical supervision due to possible immune effects.
Melatonin may increase the risk of bleeding in people taking anticoagulants such as warfarin; monitor closely.
Avoid use in individuals with autoimmune diseases unless recommended by a physician.
Monitor for excessive daytime sleepiness or impaired alertness when using melatonin.

Known interactions with medications

Warfarin and other anticoagulants
Immunosuppressants
CNS depressants

Contraindications / special precautions

Pregnancy
Breastfeeding
Autoimmune diseases without physician supervision

interactions

Important interactions between active ingredient ↔ supplement / medication / food

Melatonin has clinically meaningful interactions with certain medications, especially those affecting the brain, immune system, and coagulation pathways.