Is it safe to take melatonin every night?
For healthy adults, melatonin is relatively safe with short-term use, but as a sleep aid for chronic insomnia it works considerably less well than standard sleep medicines. Pregnant women, breastfeeding women, and children outside a medical indication are better off avoiding it.
Short-term melatonin use is relatively safe in healthy adults. Side effects reported in studies are mild: dizziness, headache, nausea, and daytime sleepiness. These are similar to what people report with a dummy pill, and no serious side effects have been identified.
If you want to try melatonin for insomnia, discuss it with your doctor first. In research, adults with sleep problems took 4 mg per day for at least 4 weeks. For people aged 55 and older, studies have used 5 mg per day for at least 2 weeks and up to 3 months, preferably in a slow-release capsule or tablet, meaning the active substance is released gradually. On the label, look for 'melatonin 0.3 mg to 5 mg, extended release'. Long-term daily use also shows only mild side effects, but considerably less long-term data are available, which calls for caution. In older adults, lingering daytime sleepiness is a real risk, even at low doses. In the Netherlands, melatonin below 0.3 mg per day is available everywhere as a food supplement; from 0.3 mg upwards it is a registered over-the-counter medicine available without a prescription at pharmacies and drugstores. The freely available supplements below 0.3 mg fall below the amounts that worked in research. Extended-release melatonin of 2 mg requires a prescription.
As a sleep aid for chronic insomnia, melatonin scores considerably worse in large comparative studies than commonly used medicines such as benzodiazepines, zolpidem, or medicines that act on the orexin system. Melatonin shows no meaningful advantage over these medicines. One thing that does not appear to matter: the size of the dose does not seem to determine whether serious side effects occur with short-term use. Melatonin is an unregulated supplement in many countries; the actual amount in a product can differ considerably from what the label states, making dosing unpredictable.
For pregnant women, breastfeeding women, and children outside a specific medical indication, there is not enough safety research; use is not recommended. In children with autism and sleep problems, extended-release melatonin has been used in research: starting dose 2 mg per night, studied for at least 13 weeks and up to 52 weeks, in easy-to-swallow extended-release children's tablets. This always requires supervision by a paediatrician. For healthy children without a neurological condition, melatonin has been too little studied to recommend.
All claims are based on one main review and two large comparisons of existing studies, supported by a study in older adults, a study in children with autism, and a review written by authors with a financial tie to a melatonin product. The evidence on whether melatonin is safe to take over a long period of time is moderate to limited.
How much melatonin should you take to sleep better?
If you want to try melatonin for difficulty falling asleep, 4 mg taken 3 hours before bedtime gives the best chance of effect; if you are 55 or older, only the extended-release form is officially recommended. Always discuss this with your doctor, as it concerns the treatment of a sleep disorder.
Does melatonin improve sleep in older age?
For older people with sleep complaints, particularly waking up too early, melatonin offers a modest but real benefit. The effect varies by person and complaint, so always discuss use and duration with your doctor.
Are sleeping pills harmful in the long term?
Long-term use of classic sleeping pills increases the risk of dependence, cognitive decline, and impaired driving ability. Therefore, do not use them for longer than two to four weeks, and discuss alternatives with your doctor if you are already a long-term user.
Is it a problem that I often wake up during the night?
Regularly waking during the night affects your mood, concentration and, over time, your health. If it is a structural problem, it is worth doing something about it, starting with a proven behavioural approach to sleep.
How dangerous is sleep apnoea?
Untreated sleep apnoea demonstrably increases the risk of stroke, heart problems, and accidents. If you have symptoms that may point to it, get checked by your general practitioner.
Does taking glycine help you sleep better?
Glycine shows tentatively positive signals, but the evidence is thin and the only direct human study comes from the manufacturer itself. Anyone who wants to try it would be wise to view it as a complement to good sleep habits, not a replacement.