Is it safe to take melatonin every night?

Melatonin has become the go-to supplement for those struggling to drift off into dreamland. But is it safe to rely on this sleep hormone every single night? If you’ve been eyeing that bottle of melatonin on your nightstand, wondering whether it’s your bedtime hero or a potential villain, we’ve got all the answers right here. From its benefits to its side effects and even alternatives for better sleep, we’re breaking it all down in a friendly and approachable way. So, brew yourself a decaf tea, cosy up, and let’s get started!

Key points to remember

• Melatonin is generally safe to use for a short time and can help with sleep problems.
• Using melatonin for too long might make it less effective and could affect your body’s natural sleep hormone.
• Too much melatonin can cause side effects like headaches, feeling sick, orvery tired.
• Always speak to a healthcare professional or contact the team at Courier Pharmacy before starting melatonin to make sure it’s right for you.

What is melatonin, and why does everyone love it?

Melatonin is like your body’s personal bedtime DJ, spinning the tunes that help you wind down. Produced naturally by your pineal gland (a tiny pea-shaped part of your brain), melatonin levels rise when it gets dark, signalling to your body that it’s time to hit the sack [1].

But sometimes, your natural melatonin production might not be enough, thanks to stress, screens, or even jet lag. That’s where melatonin supplements come into play.

Melatonin is available in pills, liquids, and now the new soluble oral patch for faster absorption.

While melatonin can be a game-changer for occasional sleep struggles, it’s important to understand when and how to use it safely.

Can you take melatonin every night?

The good news? Melatonin is generally considered safe for short-term use. If you’re dealing with temporary sleep problems, think of jet lag or adjusting to a new schedule. It’s a helpful ally.

But when it comes to taking melatonin every night for the long haul, things get a bit murkier.

Studies suggest that long-term use may reduce its effectiveness over time, and it could impact your body’s natural melatonin production

Factors like your age, health conditions, and any other medications you’re taking play a big role in how melatonin affects you [2].

Pro Tip: Always chat with a healthcare professional before making melatonin a nightly ritual. They can help you decide if it’s right for you and recommend the best dosage for your needs. If you need to talk to someone about your sleep, contact us at Courier Pharmacy for your FREE sleep consultation.

Melatonin side effects you should know about

Let’s be real—no one wants to trade one problem (sleepless nights) for another (side effects). While melatonin is generally safe, it’s not entirely risk-free and is associated with some side effects [3]. Common side effects include:

• Headaches
• Nausea
• Dizziness
• Fatigue
• Stomach discomfort

These are usually mild and temporary, but it’s always wise to monitor how your body reacts. If you’re experiencing more severe symptoms, like mood changes or hormonal imbalances, it’s time to hit pause and consult with a doctor.

Who should avoid melatonin?

Melatonin might sound like a miracle in a bottle, but it’s not for everyone. Certain individuals should steer clear or proceed with caution. For example:

• Pregnant or breastfeeding women: Although some studies have found no harmful effects when melatonin is taken during pregnancy, no long-term clinical trials confirm melatonin’s safety during pregnancy or lactation [4].
• People with autoimmune disorders: Melatonin can modify the immune system, and so should be used only on the advice of a healthcare professional [5].
• Those on specific medications: Blood thinners, epilepsy meds, and birth control can interact with melatonin [3].

When in doubt, it’s always better to err on the side of caution! If you are unsure if melatonin is safe to take, contact us for your FREE sleep consultation.

What’s the recommended melatonin dosage?

If you’re thinking, “How much melatonin should I take?” you’re not alone. Even the experts can’t agree on a suitable melatonin dose!

Dosage can vary widely depending on your age, the sleep issue you’re addressing, and even where you live (some countries regulate melatonin more strictly than others).

Experts generally recommend starting small—think melatonin 1 to 3 mg about an hour before bedtime [6]. If that doesn’t do the trick, you can gradually increase the dose but avoid going overboard. The most effective melatonin doses are generally between 0.5 mg and 10 mg [3], though some studies suggest that doses between 1 mg and 6 mg may be enough to see an effect [7].

Melatonin for jet lag: A traveller’s best friend

Jet lag is the ultimate sleep disruptor, and melatonin can be a lifesaver when hopping across time zones [8]. To use it effectively:

1. Take melatonin in the evening at your destination’s local time.
2. Stick to a consistent dose (usually around 3 mg) for up to five days.
3. Pair it with good sleep hygiene, like avoiding caffeine and bright screens .

Melatonin for insomnia: Short-term fix or long-term solution?

If insomnia has you tossing and turning at night, melatonin might offer some relief—especially for short-term struggles [9]. However, the evidence isn’t as strong for chronic insomnia (lasting three months or more).

Behavioural changes, such as improving sleep hygiene or cognitive behavioural therapy for insomnia (CBT-I), may be more effective in these cases. Melatonin can still play a supporting role, but it shouldn’t be the main event.

If you have tried behavioural changes and melatonin for chronic insomnia, all is not lost. A new sleeping tablet called Quviviq is now available for long-term insomnia. It works completely differently from other sleeping tablets, such as Zopiclone. To learn more about Quviviq, read our blog, “What is Quviviq?”.

Melatonin for shift workers

If you work night shifts or your work hours keep changing, melatonin might help you adjust your sleep schedule.

Some studies suggest that taking melatonin in the evening can help you fall asleep after a shift change.

Can melatonin affect cancer risk?

People who work night shifts may have a higher risk of certain cancers, and one possible reason is exposure to light at night. Light at night can stop the body from making melatonin—a natural hormone that not only helps us sleep but may also help protect us from cancer.

Melatonin is sometimes called the “Dracula hormone” because it’s only produced in the dark. While it’s best known for helping with sleep, researchers have found it also acts like an antioxidant, helping to clean up harmful substances in the body that can damage our DNA and raise cancer risk [10].

The concern is that being around bright lights at night—like when working shifts—may block melatonin production. This could reduce the body’s natural protection and may be one reason why some shift workers have a higher chance of developing cancer. More research is still needed, but it’s an area scientists are actively exploring [10].

Melatonin for children

Melatonin is sometimes used to help children who struggle to fall asleep, especially if they have a sleep disorder like insomnia [11]. However, it’s important that parents speak with their child’s doctor before using melatonin. It should only be used when there’s a clear medical reason and under a healthcare professional’s guidance.

For dosage, children generally tolerate up to 3 mg, and teens up to 5 mg, but it’s best to start with the smallest amount that works. Melatonin should not be used just to help healthy children fall asleep faster if they don’t have a diagnosed sleep issue. Also, be sure to store melatonin and all supplements safely, out of reach of children

Benefits of the compounded melatonin soluble oral patch

For those seeking a more advanced solution, the compounded melatonin-soluble oral patch offers a cutting-edge way to improve sleep.

This innovative transmucosal film is placed inside the mouth, where it dissolves and delivers melatonin directly into the bloodstream for rapid and effective results.

Why choose the melatonin oral patch?

• Quick Action: The oral patch works fast—melatonin enters your bloodstream directly, often kicking in within 15–20 minutes.
• Easy to Use: Small, discreet, and travel-friendly—ideal for jet lag, night shifts, or when you’re on the move.
• Flexible Strengths: Available in different dosages to suit your personal sleep needs.

At Courier Pharmacy, we offer custom-compounded melatonin oral patches designed just for you. They’re a great choice if you’re after a fast-acting, long-lasting sleep solution.

Melatonin alternatives: Other ways to snooze

Not sold on melatonin? No problem! There are plenty of other ways to improve your sleep:

• Adjust your sleep environment: Keep your bedroom cool, dark, and quiet.
• Stick to a bedtime routine: Consistency is key for regulating your internal clock.
• Consider alternative sleep aids: Over-the-counter options like antihistamines or natural remedies like valerian root can be effective.

Of course, always consult a healthcare professional before trying new supplements or medications.

When to see a doctor about sleep issues

If sleep problems are starting to impact your daily life—think constant fatigue, mood swings, or trouble concentrating—it’s time to seek professional help. A doctor can evaluate your symptoms, rule out underlying conditions, and recommend a tailored treatment plan. Remember, sleep is a cornerstone of good health. Don’t hesitate to invest in it!

Final thoughts: Should you take melatonin every night?

Melatonin is a safe and effective tool for short-term sleep troubles, but it’s best used with care.

Whether you’re battling jet lag, occasional insomnia, or shift work sleep disorder, melatonin can help you get the rest you need.

But like any supplement, melatonin is not a cure-all. Focus on building healthy sleep habits and consult a healthcare provider before making melatonin a nightly staple. Sweet dreams!

If you are concerned about insomnia and would like to speak to one of our specialists, please contact us for a FREE sleep health consultation.

Disclaimer: This article is for informational purposes only and does not replace professional medical advice.

References

1. Medical Mojo. (n.d.) What is melatonin? – Normal melatonin release. Available at: https://medicalmojo.co.uk/what-is-melatonin/#h-normal-melatonin-release (Accessed: 21 March 2025).
2. Choi, K., Lee, Y.J., Park, S., Je, N.K. and Suh, H.S., 2022. Efficacy of melatonin for chronic insomnia: Systematic reviews and meta-analyses. Sleep medicine reviews, 66, p.101692.

3. Anghel, L., Baroiu, L., Popazu, C.R., P?tra?, D., Fotea, S., Nechifor, A., Ciubara, A., Nechita, L., Mu?at, C.L., Stefanopol, I.A. and Tatu, A.L., 2022. Benefits and adverse events of melatonin use in the elderly. Experimental and therapeutic medicine, 23(3), p.219.
4. Vine, T., Brown, G.M. and Frey, B.N., 2021. Melatonin use during pregnancy and lactation: A scoping review of human studies. Brazilian Journal of Psychiatry, 44(3), pp.342-348.
5. Zhao, C.N., Wang, P., Mao, Y.M., Dan, Y.L., Wu, Q., Li, X.M., Wang, D.G., Davis, C., Hu, W. and Pan, H.F., 2019. Potential role of melatonin in autoimmune diseases. Cytokine & growth factor reviews, 48, pp.1-10.
6. MSD Manuals. (n.d.) Melatonin. Available at: https://www.msdmanuals.com/professional/special-subjects/dietary-supplements/melatonin (Accessed: 21 March 2025).
7. St Louis, E.K. and Boeve, B.F., 2017, November. REM sleep behavior disorder: diagnosis, clinical implications, and future directions. In Mayo Clinic Proceedings (Vol. 92, No. 11, pp. 1723-1736). Elsevier.
8. Brown, G.M., Pandi-Perumal, S.R., Trakht, I. and Cardinali, D.P., 2009. Melatonin and its relevance to jet lag. Travel medicine and infectious disease, 7(2), pp.69-81.
9. Hardeland, R., Poeggeler, B., Srinivasan, V., Trakht, I., Pandi-Perumal, S.R. and Cardinali, D.P., 2008. Melatonergic drugs in clinical practice. Arzneimittelforschung, 58(01), pp.1-10.
10. Medical Mojo. (n.d.) Working night shifts and the links to cancer. Available at: https://medicalmojo.co.uk/working-night-shifts-and-the-links-to-cancer/ (Accessed: 21 March 2025).
11. Sánchez-Barceló, E.J., Mediavilla, M.D. and Reiter, R.J., 2011. Clinical uses of melatonin in pediatrics. International journal of pediatrics, 2011(1), p.892624.

Special offer

Are weight loss treatments making you tired, or have they led to a sudden increase in hair loss? Do you struggle with sleep?

Get a free month’s supply of one of our compounded treatments for energy, hair loss or sleep, with your first purchase of Mounjaro or Wegovy from Courier Pharmacy.

Claim your FREE offer