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Melatonin Supplements for Sleep – Best Sleep Supplement

Pineal gland, located in the brain, is responsible for creating melatonin, the sleep hormone responsible for maintaining many functions in our body, such as the circadian rhythm, which manages the sleep and wake cycle. Check Melatonin supplements for sleep with side effects.

Using the patterns of day and night, our circadian clock maintains the sleep cycle and helps us fall asleep fast.

Yet because of sleep disorders, use of devices that emit blue light, and stress, the circadian rhythm fails to maintain a proper sleep cycle, leading to health issues such as insomnia.

In this article, we’ll look at melatonin supplements for sleep and their benefits.

What is Melatonin?

Melatonin is a hormone secreted by the pineal gland located in the brain.

The primary function of this hormone is to induce sleep and manage the circadian rhythm. Melatonin signals to the body that it’s time to sleep, so people with low levels of this hormone face problems in falling and staying asleep.

Uses of Melatonin Supplements

Although melatonin is available in trace amounts from certain fruits and vegetables, it is recommended to take pills or gummy bears for the same.

Generally considered safe, melatonin induces sleep and resets the circadian rhythm. Here are the uses of melatonin.

Sleep Disorders

When you maintain a proper sleep schedule, your body becomes adept at releasing melatonin at a specific time to induce sleep.

However, sleep disorders interfere with this process, disabling people from falling asleep fast.

In a meta-analysis of several studies, it was noted that melatonin can:

  • Induce sleep
  • Enhance sleep quality
  • Improve sleep duration

Although certain doses of melatonin may not work for you, the supplement is safer than other sleep inducing medicines such as benzodiazepines, which are addictive.


Melatonin is found to be effective against certain types of headaches. And it is most useful for cluster headaches and migraines.

As migraine can cause severe headaches that keep on returning, people often rely on pain medications including opioids, which are addictive and harmful in the long run.

On the other hand, cluster headaches occur several times throughout the day and are very painful.

Instead of relying on pain medications, you can try melatonin and adjust its dosage to meet your requirements.

May Relieve symptoms of Tinnitus

Tinnitus causes people to hear a ringing sound in their ears. While many people experience this, the problem is quite ephemeral for most.

However, in some cases people experience non-stop sound that interferes with their lives and leads to stress, irritability, insomnia, anxiety and depression.

Melatonin, with its antioxidative properties, has proven to be effective in ameliorating symptoms of tinnitus.

Other Health Benefits

Melatonin can be taken for a host of other conditions including:

  • Delayed sleep=wake phase disorder (DSWPD)
  • Jet Lag
  • Anxiety
  • Sleep problems in children with ADHD

Is Melatonin Addictive?

According to experts, melatonin isn’t addictive, as it doesn’t cause symptoms of withdrawal when usage is stopped.

Since withdrawal symptoms and tolerance are the main criteria of addiction, it can be concluded that melatonin will not cause addiction.

What is the recommended dose for the supplement?

Since melatonin is naturally created by our body, you should start off with very low doses in order to discover the right dose that helps you to fall asleep fast.

3mg/day of melatonin may be the right amount to start with. But usually you can be in the range of 0.2-5mg/day of melatonin.

As your body gets used to the smaller doses, you can incrementally increase your dose until you reach 10mg/day.

At what time to take melatonin?

Take melatonin supplement 30 minutes before going to bed.

Symptoms of Melatonin Overdose

Too much melatonin may cause toxicity and side effects. But because most scientific studies have only analyzed doses running from 1mg to 10 mg, it can be difficult to know the levels at which melatonin becomes harmful.

However, many experts believe that consuming more than 30mg/day of melatonin may lead to serious side effects.

Starting Dose for Melatonin

Start low and increase the dosage over time.

0.2 to 5 mg of melatonin per day is a good range to start at. Taking low doses of this supplement enables your body to get used to the extra amount of melatonin.

When you feel that you’re comfortable with increasing the dose, do so until you’re taking 10mg/day of melatonin.

How much melatonin should you take? 😴

You can start with 3mg of melatonin per day and then increase your dosage according to preference. It may take some time for your body to get used to high doses of melatonin.

When you’re used to taking 3mg/day, you can increase the amount until you reach 10mg/day of melatonin.

Melatonin Overdose: Is it Possible? 🤮

Yes, technically you can overdose on melatonin.

However, it can be hard to discern the level of melatonin that can cause toxicity and harmful side effects.

Because most of the scientific studies have only analyzed melatonin dosage of 1-10mg/day, this range is generally considered safe. ✔

But anything above 30mg/day of melatonin is believed to be harmful. ❌

What dose should you start out with? 💊

Generally, start out with lower doses ranging between 0.2-5mg/day of melatonin.

While the safety of the dose depends largely on your physique – weight, age, and height – this range is considered safe. As you get used to melatonin, however, you can increase your dosage.

Symptoms of Melatonin Overdose

If you want melatonin to serve its intended purpose of inducing sleep, make sure that you don’t go above the 10mg/day limit, as a higher amount than this can have serious side effects.

Symptoms of melatonin overdose include:

  • Nightmares
  • Strange dreams
  • Dizziness
  • Nausea
  • Diarrhea
  • Anxiety
  • Joint pain
  • Fluctuation in blood pressure

Certain medications and substances can interact with melatonin and lead to unintended consequences. Things to avoid taking with melatonin include caffeine and alcohol.

Further, certain birth control pills increase the amount of melatonin in your body, so taking a supplement with a birth control pill may increase the levels of melatonin to an unhealthy range. If you’re on birth control, we recommend that you take 3mg/day of melatonin.

Note: If you’re taking any medication or have any allergies, then consult your doctor before taking melatonin supplements.

Symptoms of Melatonin Overdose

Taking more melatonin than your body can handle, especially anything above 30mg/day can lead to side effects and toxicity.

Symptoms of melatonin overdose include:

  • Strange dreams
  • Nightmares
  • Nausea
  • Dizziness
  • Anxiety
  • Diarrhea
  • Fluctuation in blood pressure
  • Joint pain

Don’t take melatonin with alcohol or caffeine. And if you take any other medication or suffer from any chronic illness, then consult your doctor before consuming melatonin supplements.


If you’ve problems falling asleep, suffer from headaches, or don’t feel rested when awake, then taking a melatonin supplement may help you in improving your quality of life. Start with a small dose and then work your way up to enjoy the benefits provided by this sleep supplement.

Although melatonin is generally considered safe, it is better to take equal to or less than 10mg of melatonin per day; otherwise, instead of the intended sleep inducing benefits, you may experience side effects that will disrupt your circadian rhythm.


  1. Is it safe to take melatonin every night?
  2. In the short run, taking melatonin every night is considered fine. However, you want to use it to reset your circadian rhythm and build a good sleep schedule. Wherever you go off this schedule, you can take melatonin again.
  3. Is 10mg of melatonin too much?
  4. No. You can take 10mg of melatonin a day, but it is advisable to start within the range of 0.2-5mg/day. As you build tolerance to the drug, you can take higher doses until you get the desired effect.
  5. Does melatonin make it hard to wake up?
  6. If you don’t complete your sleep, then you’ll feel drowsy. However, if you sleep properly, melatonin will help you in waking up completely rested and refreshed.

Related Post: Melatonin for Sleep
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