Melatonin
SleepAlso known as Sold as a supplement — many brands
Melatonin is the hormone your brain releases at night to signal that it's time to sleep. Taking it works best for shifting your sleep timing — jet lag, shift work, a body clock that runs late — rather than knocking you out like a sleeping pill. Two honest things to know: it's sold as a supplement, not an FDA-approved drug, so quality and actual content vary a lot between brands (look for a USP Verified mark). And more isn't better — lower amounts often work just as well as higher ones, with less next-day grogginess.
How to take it
When
Take it 1 to 2 hours before the bedtime you want — it sets the stage rather than flipping a switch.
Food
With or without food. A dark, screen-free wind-down does more than timing it around meals.
Avoid
Skip alcohol with it, and don't drive after taking it. More isn't better — taking extra mostly buys you grogginess and vivid dreams.
For kids
Talk to the pediatrician before giving melatonin to a child — behavioral sleep routines come first, and long-term use in kids isn't well studied. Keep gummies locked away: child poisonings from melatonin gummies have surged.
Missed a dose?
It's taken as needed at bedtime, so there's no missed dose to worry about. If you forget and wake in the night, just skip it — taking it late can leave you groggy in the morning. Never double up.
Common side effects
- Morning grogginess
- Vivid dreams
- Headache
- Dizziness
- Mild nausea
Call a doctor if
- A child got into the melatonin gummies — call Poison Control (1-800-222-1222) right away, even if they seem fine
- Swelling of the face or throat, or trouble breathing — get emergency help
- Extreme daytime sleepiness that makes driving unsafe — stop taking it and talk to your doctor
- Sleep problems lasting more than a few weeks — see your doctor; melatonin can mask something that needs real treatment