Melatonin For Sleep: Safe, Risky, Or Somewhere In Between?

What melatonin actually does

A hormone naturally produced by the body in response to darkness, signaling that it's time to sleep — supplementing it can help with circadian rhythm issues, like jet lag or an irregular sleep schedule, more than with general insomnia.

The dosing problem with most commercial products

Many over-the-counter melatonin supplements contain doses far higher (sometimes 3-10mg) than what research suggests is actually effective — smaller doses (0.5-1mg) taken at the right time tend to be more effective and cause fewer next-day grogginess issues.

Where it's genuinely useful

Jet lag, shift work adjustment, or resetting a badly disrupted sleep schedule are situations where melatonin's specific circadian-signaling effect is most relevant and evidence-supported.

Where it's less useful, and what to try instead

For general difficulty falling asleep unrelated to circadian disruption, addressing sleep hygiene (consistent schedule, reduced screen time, a wind-down routine) tends to be more effective long-term than relying on melatonin as a nightly aid.