How much melatonin should I take?

When taking melatonin, it’s important to take an appropriate dosage at the right time for safe and effective use. It’s a common misconception that taking more melatonin will result in a deeper and more restful sleep; the reality is, too much melatonin can lead to nighttime restlessness and daytime grogginess.

When you have trouble falling asleep and decide to take melatonin, it’s important to take it at the right time and in the right dosage.

Keep reading to learn about the optimal melatonin dosage for sleeplessness and how to use melatonin for adults and kids.

Why use melatonin?

Your body produces melatonin naturally, but there are several reasons why your body might produce less of it than needed to get a good night’s sleep. For example, changes in your schedule, your age, and the use of artificial light or electronic screens in the evening can confuse your body’s internal clock and impact the production of melatonin. People use melatonin supplements to give their body the level of melatonin it needs, so they can fall asleep naturally.*

What is the right melatonin dosage?

Studies suggest that 1-2 milligrams 30 minutes before bedtime is an optimal dosage of melatonin to help you fall asleep naturally for no next day grogginess*.

Marketed sleep aid products may include melatonin levels as high as 10 mg, however, most healthy adults and kids who occasionally have trouble falling asleep benefit from a lower dose of melatonin.

When is the best time to take melatonin?

Melatonin is naturally produced by the pineal gland in your brain to help you fall asleep. To regulate your sleep-wake cycle—also known as your circadian rhythm—as the sun sets, your body begins to make melatonin, which causes you to feel sleepy. As morning approaches, as the sun rises, your melatonin levels drop and the level of histamine, cortisol and other neurotransmitters increase, which helps you to wake up. But sometimes your brain might not produce enough melatonin, or might not produce it at the right time, and that impacts how easily you fall asleep and how well you sleep. If you want to add a melatonin supplement to your nighttime routine, try taking it 30 minutes before bedtime. For best results, use nightly and allow more than 6 hours of sleep.

How much melatonin is too much? What are the side effects of taking melatonin?

In general, it’s typically best to take the lowest effective melatonin dosage. In rare cases, you may experience uncomfortable and unwanted side effects with melatonin supplementation. If you’re thinking of adding melatonin to your nighttime routine, here’s what you should consider first:

While side effects of melatonin are generally mild, you may experience grogginess. Although sleepiness before bed is desirable, taking a high melatonin dosage may cause drowsiness the next day.

If you experience melatonin side effects, consult your doctor. They may recommend starting with a lower dosage of melatonin until you find what works best with your body.

Does melatonin interact with other medications?

Melatonin may interact with other medications that are also metabolized by the same liver enzymes, leading to higher plasma melatonin concentrations. It is recommended to consult with your healthcare provider if you are currently on a prescription medication and plan on using melatonin supplements at the same time.

“It’s best to start with a low dose of melatonin. If you give your body more than it needs, it can have the opposite effect…”

Can I overdose on melatonin?

While severe side effects are unlikely, taking too much melatonin at once can disrupt your sleep-wake cycle and could result in next day grogginess. Because everyone’s sleep cycle is different, as well as their height, weight and sensitivity to hormones, there is no one-size-fits-all dose of melatonin that will work for everyone. It’s best to start with a lower dose of melatonin. If you give your body more than it needs, it can have the opposite effect and disrupt your circadian rhythm, making it even more difficult to fall asleep.

How long can I take melatonin for? Is it safe to use long term?

Studies have shown that taking melatonin nightly is safe and effective. However, you should talk to your healthcare provider about long-term solutions for sleeplessness.

Can I stop and start taking melatonin suddenly?

Yes. You do not need to taper off your use of melatonin. You can discontinue use at any time as well as use it only when needed. Because of this, it’s an excellent choice for travelers to help them negate the effects of jetlag. If you have a long flight, you can take it beforehand to help yourself go to sleep on the plane.

Can you take melatonin while pregnant or breastfeeding?

Because there haven’t been sufficient studies carried out on the effects of taking melatonin supplements while pregnant or breastfeeding, we recommend consulting your doctor.

Is melatonin safe for children?

Melatonin is a great choice for children who have difficulty sleeping. Consult your pediatrician, start with a foundation of a good bedtime routine, and discuss trying a low dosage of melatonin specially formulated for kids to help when needed. Be sure to read the label and follow the instructions on when to give your child the melatonin dosage that is right for them.