Melatonin Supplements: What They Do, Who They Help, and What to Watch For

When your body’s natural sleep signal gets out of sync, melatonin supplements, a hormone your brain makes naturally to signal it’s time to sleep. Also known as the sleep hormone, it helps reset your internal clock without the grogginess of prescription sleep drugs. Unlike sedatives, melatonin doesn’t knock you out—it gently reminds your body it’s nighttime. That’s why it’s one of the most popular sleep aids used worldwide, especially when travel, work shifts, or aging mess with your rhythm.

People who use melatonin supplements most often are those dealing with jet lag, a temporary sleep disorder caused by crossing time zones, or shift work, where your schedule forces you to sleep when your body thinks it’s daytime. Older adults also turn to it because natural melatonin production drops after age 40. It’s not a cure for chronic insomnia, but for those whose clocks are just off, it’s often the simplest fix. And unlike many sleep meds, it doesn’t cause dependence or serious side effects when used short-term.

But it’s not magic. Taking melatonin at the wrong time can make things worse—like if you take it too early or too late, you might feel groggy or even more awake. Dosing matters too: most people need just 0.5 to 3 mg, not the 10 mg pills some stores sell. And while it’s available over the counter, it still interacts with other things—like blood thinners, diabetes meds, or even antidepressants. That’s why it’s smart to check with a pharmacist before mixing it with your other pills.

You’ll also find people using melatonin for sleep hygiene, the habits and environment that support good sleep—like combining it with dim lights, no screens before bed, or a consistent bedtime. It’s not a band-aid for poor sleep habits, but it can help you stick to them. If you’re trying to fix your sleep routine, melatonin can be the nudge your body needs to get back on track.

Below, you’ll find real-world advice from people who’ve tried melatonin for different reasons—some for occasional trouble falling asleep, others for long-term sleep issues tied to age or lifestyle. You’ll see what doses worked, what didn’t, and what hidden risks people learned the hard way. No fluff. Just what actually helps—and what to skip.