Is it safe to take melatonin every night?

The typical daily dose of melatonin is 1 to 5 milligrams (mg). “The dose can be adjusted individually, but it should be kept as low as possible,” says Ofer Jacobovitz, MD, PhD, an otolaryngologist and sleep specialist in New York City.

Some people, however, may need a higher dose. “Higher doses may be considered for those who have both delayed sleep and additional psychiatric disorders, such as children with ADHD or adolescents with depression,” says Dr. Jacobovitz.

Timing of melatonin also matters, says Brandon Peters, MD, a board-certified neurologist and sleep specialist in Seattle. “It’s often misused as a sleep aid, taken before bed, when it should be taken two to three hours before your intended bedtime.” That’s because our bodies typically begin producing melatonin about one to three hours before bedtime, so taking supplements at this time supports what the body does naturally.

• Timing: 2-3 hours before bedtime, not right before bedtime, as the body naturally produces melatonin beforehand.

• Dosage: start with the minimum (1–3 mg), increase only if necessary.

• Who might benefit from a higher dose? Children with ADHD, adolescents with depression, or people with circadian rhythm disorders.

• High doses (over 5–10 mg) can cause nightmares, daytime sleepiness, headaches, and mood swings.

• Interaction with drugs: melatonin can affect the action of drugs for blood pressure, diabetes, contraceptives, etc.

• Not FDA regulated: In the US, melatonin is sold as a supplement, not a drug, so quality and dosage may vary.

For long-term sleep problems, experts recommend cognitive behavioral therapy (CBT-I) or consulting with a doctor to determine treatment options. Experts agree that melatonin is effective for short-term sleep problems, but caution is needed when taking it daily for a long time. It is best to consult a doctor before starting treatment.