Melatonin Is a Signal, Not a Sedative
Melatonin is a hormone your body releases as darkness falls to signal that it's time to sleep. Because it works on timing rather than knocking you out, when you take it often matters more than how much.
Timing
NCCIH describes benefit when melatonin is taken to align the body clock — for example, in delayed sleep-wake phase disorder, 'taking melatonin 1 hour before the desired bedtime combined with going to bed at a set time' showed improvement [1]. For most uses, an hour or so before your target bedtime is the typical approach.
Dose: More Isn't Better
The body's own melatonin amounts are tiny, and many over-the-counter products contain far more than needed. Lower doses are often sufficient, and higher doses can leave some people groggy the next morning without working better. Start low.
What the Evidence Shows
- Jet lag: NCCIH notes research suggests melatonin 'may help with jet lag' [1].
- Short-term safety: 'Short-term use of melatonin supplements appears to be safe for most people' [1].
- Long-term safety: 'information on the long-term safety of supplementing with melatonin is lacking' [1].
Two Real-World Cautions
- Label accuracy: a 2023 study found '22 out of 25 over-the-counter melatonin gummy products were inaccurately labeled' [1] — so the dose on the label may not match what's inside.
- Children: NCCIH cites a CDC estimate of about 11,000 emergency-department visits for unsupervised melatonin ingestion by young children (2019–2022), and advises that 'parents considering giving their children melatonin should first speak with a health care provider' [1].
Practical Guidance
- Take it about an hour before your desired bedtime; keep a consistent sleep schedule (see [Supplement Timing Guide](/learn/supplement-timing-guide)).
- Start with a low dose; more isn't better.
- Store it safely away from children, and talk to a clinician before giving it to a child or using it long term.