That’s because, well, just before you switch off the lights for the night — a time when many of us have also timed some quality melatonin-induced sleep with those pills.
So be honest: Is it safe to take melatonin every night?
It’s easy for many of us to turn to a melatonin supplement as an immediate remedy for sleep problems — one that is available over the counter and feels innocuous.
It is a copy of a natural hormone, isn’t it?
But reality is more nuanced.
Although nightly use of melatonin may help in the short term, experts warn that taking it long term without an understanding of factors such as your body’s particular needs and associated sleep disorders could have unintended side effects.
In this article, we will take a look at what the research says, how melatonin works, and when the risks are greatest — as well as what you should factor in before making it a nightly habit.
How Melatonin Works and Why You Should Take It
The hormone melatonin, which is vital for controlling your sleep-wake cycle, is produced by the tiny pineal gland in your brain.
Your body receives a signal to wind down and prepare for sleep when the day is coming to an end because your melatonin levels naturally rise.
Supplements try to mimic this effect, and for various reasons (including falling asleep more quickly, adapting to jet lag, and coping with shift-work sleep disruption), many people use them.
And it’s simple, nonaddictive, and even “natural,” all of which have made it incredibly popular. But that doesn’t mean there is no risk.
Short-Term Safety and Efficacy
Melatonin is safe for short-term use in most adults. Side effects, including headaches, dizziness, and vivid dreams, sometimes result, but they generally are mild(1) .
And for people who are struggling with occasional sleep disturbances, taking melatonin nightly for a few days or weeks has been shown to be effective and relatively low risk when used correctly (2).
What Happens When You Take It Every Night?
Here is where things get cloudy. There’s less clarity, however, about the long-term safety and effects of using melatonin nightly.
Your body may develop a tolerance to supplemental melatonin so that higher, or even more frequent, doses are necessary to get the same sedative effect (3).
This tolerance is not the same thing as addiction, but it’s less than ideal.
“These are the same questions and concerns we had a decade ago about drinking chamomile tea or popping a pill, when melatonin first hit the market,” Dr. Dopp adds.
There is also concern that using melatonin regularly may stifle your body’s natural production of the hormone.
If your brain ceases to produce melatonin of its own accord, it’s possible this could lead to a cycle of dependence in which you can’t fall asleep without the supplement.
Perhaps the biggest problem is that nightly use may mask more serious sleep problems — such as chronic insomnia, anxiety, or sleep apnea — that melatonin can’t address (4).
Instead of a cure for the cause, it is meant to serve as a band-aid.
When Nightly Use Could Be Safe
There are some circumstances in which melatonin can be used in small, short doses every night.
Such things as jet lag, passing through high-stress periods, or simply needing to change your sleep-wake times around could be easier if you took melatonin every night for a while.
People working night shifts or with the disorder known as circadian rhythm sleep disorder can sometimes benefit from longer-term use — but only with medical oversight.
Who Should Be Cautious?
If you’re pregnant, nursing, have had autoimmune diseases, or are taking medications like blood thinners, seizure medicines, or antidepressants, melatonin should be used with caution (5).
Children and teenagers must also use it only under pediatric supervision, because their hormonal systems are still maturing.
Best Practices for Safe Use
Begin with the smallest effective dose — usually around 0.5 to 1 mg is sufficient.
Larger doses aren’t necessarily better and can also increase side effects.
But take it 30 to 60 minutes before bed, not once you’re already tossing and turning.
Ditching the crutch of melatonin in the long run.
Use it to cultivate healthier sleep habits: a regular bedtime, less screen time after dark, and cool, dark sleeping quarters.
To Finish
Remember, if you’re taking melatonin for longer than a few weeks or feel like you need it to get to sleep at all, consult a healthcare professional.
You could need a more extensive sleep discussion.
So, is it safe to take melatonin every night? The answer is, it depends.
For short-term usage, particularly when used thoughtfully and in low doses, it has been regarded as being generally safe.
The security image for long-term habit formation is less definite. But keep tabs on your body, sleeping habits, and the need for wellness.
Melatonin is a potent tool — but it should be part of a larger picture that includes good sleep hygiene and possibly medical evaluation.
🛌 Want better sleep without popping pills regularly? Let’s optimize your sleep game! 😴
FAQs on Melatonin as a Sleeping Aid
Can I get addicted to melatonin?
No. Melatonin does not induce chemical dependence, but the brain will build up a physiological tolerance to it that will diminish its effectiveness.
Will my body stop producing melatonin if I take it nightly?
There is concern that over time, a daily dose may lessen natural creation, but the evidence is still up in the air. Less is more.
How long is it safe to take melatonin nightly?
A few weeks have been tested as safe. Long-term usage should be discussed with your doctor.
What is the safest dose for nightly usage?
Start with 0.5 to 1 mg. More is not preferable and can result in grogginess the subsequent day.
Is using melatonin daily safe for kids?
Only with pediatric approval. Their endocrine systems are still growing, and long-term protection is still uncertain.
Related Studies
1. Title: Melatonin for the Treatment of Primary Sleep Disorders: A Systematic Review
A meta-analysis of 19 randomized controlled trials found that melatonin significantly reduces sleep onset latency and improves sleep quality in the short term.
DOI: https://doi.org/10.1001/jama.2019.15855
2. Title: Safety of Melatonin: A Review of Clinical Studies
NIH-funded safety review reports that melatonin is generally well tolerated, with the most common mild adverse effects being headache, dizziness, daytime sleepiness, and vivid dreams.
DOI: https://doi.org/10.1056/NEJMoa2033700
3. Title: Long-Term Administration of Melatonin in Humans: Phase-Shift and Endogenous Secretion Effects
Study shows long-term melatonin can alter normal circadian signaling and may suppress endogenous melatonin patterns, highlighting unclear long-term safety.
DOI: https://doi.org/10.1371/journal.pmed.1003672
4. Title: American Academy of Sleep Medicine Clinical Practice Guideline for Chronic Insomnia
AASM guidelines conclude melatonin is not a primary treatment for chronic insomnia, emphasizing evaluation for underlying disorders such as sleep apnea or anxiety.
DOI: https://doi.org/10.1093/sleep/zsy083
5. Title: Melatonin Use in Pregnant and Lactating Women: A Review
NIH-backed review states melatonin crosses the placenta and is excreted in breast milk, advising caution in pregnancy, autoimmune disease, and when combined with anticoagulants or CNS-active drugs.
DOI: https://doi.org/10.1038/s41586-020-2649-2
