Answered by Dr Itender Pal Singh
With melatonin now sold everywhere, this question comes up constantly. My honest answer: melatonin appears to be safe for most adults when used short-term, but the long-term picture is less clear because it simply hasn’t been studied enough over many years.
Melatonin is a hormone your body already produces to regulate sleep-wake cycles. Taking it as a supplement can help with short-term issues like jet lag or temporary insomnia.
What gives me pause about long-term daily use:
- We don’t have robust long-term safety data, especially at the higher doses common in over-the-counter products
- Relying on it nightly can mask an underlying sleep issue — like poor sleep habits or sleep apnea — that deserves its own attention
- Some people develop grogginess or vivid dreams with regular use
My advice: It’s reasonable to use melatonin for short stretches — travel, a temporary disruption in your schedule. If you find yourself needing it every night for months, that’s worth a conversation with your doctor rather than just continuing to refill the bottle.
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