There’s no question that we need some major help in the sleep department. But is melatonin really the best option, and is it even safe for nightly use? Here’s why physicians and sleep experts caution against taking melatonin nightly and how they recommend improving your sleep instead. People who use bright lights or technology at night, or who need to stay awake during the evenings for work or travel, might find that their melatonin levels are out of whack, causing them to feel wide-awake when they should be asleep. This is where melatonin supplements usually come in. “Melatonin is really helpful as a ‘chronobiological agent’ to adjust the sleep cycle,” explains Nishi Bhopal, M.D., a psychiatrist specializing in sleep medicine. Bhopal notes—and other experts agree—that increasing melatonin levels through supplementation can be helpful for correcting a temporary disruption in your sleep-wake cycle, like when you’re traveling to a new time zone or acclimating to a night shift at work. In other words, it can make it easier for you to fall asleep at a new time. But once you get your sleep schedule back on track, it’s best to stop taking the hormone, as consuming melatonin nightly—especially in high doses—is not recommended. Seema Bonney, M.D., the founder and medical director of the Anti-Aging & Longevity Center of Philadelphia, notes that melatonin typically stays in the system between four to eight hours, and it can take 30 minutes to two hours to “kick in” depending on the formulation. This means that most people will want to take it within the hour leading up to bed to help them fall asleep at their desired time. In addition to sticking to lower doses, Bhopal notes that it’s important to buy melatonin from a reputable brand. The vast majority of melatonin supplements are synthetic and can be made at varying quality standards. She points to one study that tested melatonin supplements and found that they can contain anywhere from 83% less to 478% more melatonin than listed on the label. Some also tested positive for unlisted ingredients like serotonin, a neurotransmitter chemical (and a controlled substance.) “It’s important to remember that melatonin is a hormone and using any hormone regularly can down-regulate your own production of that hormone,” notes Bonney. “I have not seen good data to show that high doses of melatonin will not impact your endogenous, natural production of melatonin,” echoes Ashley Jordan Ferira, Ph.D., RDN, mbg’s vice president of scientific affairs. Furthermore, initial research has found that melatonin supplementation may negatively affect the function of other hormones like estrogen and male growth hormone3. Considering its potential to throw off hormone health, it makes sense that melatonin is only available as a prescription in most countries. “Melatonin is a hormone and should be used intentionally, ideally under the guidance of a licensed health professional,” says Bhopal. So consider this sleep myth squashed: You should not take melatonin every night. And as for other supplements that can help enhance sleep, there are a number of options that won’t send your hormones haywire. And unlike the neurohormone melatonin—which only helps you fall asleep faster—these can actually enhance your sleep quality and help you wake up feeling more rested and ready to go.* The following science-backed ingredients can help improve overall sleep quality, and the most effective melatonin-free sleep aids will have them*: Emma received her B.A. in Environmental Science & Policy with a specialty in environmental communications from Duke University. In addition to penning over 1,000 mbg articles on topics from the water crisis in California to the rise of urban beekeeping, her work has appeared on Grist, Bloomberg News, Bustle, and Forbes. She’s spoken about the intersection of self-care and sustainability on podcasts and live events alongside environmental thought leaders like Marci Zaroff, Gay Browne, and Summer Rayne Oakes.
