Is Melatonin Safe to Take Every Night? Better Sleep at a Cost?

Article by: David Gracey
Is Melatonin safe to take every night?

A lot of people have trouble falling asleep.  Nowadays, due to stress factors, people are having trouble not only falling asleep but also staying asleep for a whole night.

That’s why a lot of people are taking melatonin every night to solve their sleeping problems.  The hormone that’s heavily connected to falling asleep doesn’t actually help you fall asleep.

It regulates your sleep instead of making you fall asleep, which is a bit different.

Yes, Melatonin is safe to take every night in the short-term.  It can help you have a more restful & better nights sleep.  However,  you should be careful not to over do it (or possibly overdose), or take it at the wrong time.  This could increase the side effects such as headaches and extreme drowsiness.  Still, melatonin will help you fall asleep if you take it 60-90 minutes before you go to bed.  It is 100% safe to take nightly as long as you don’t abuse it. 

According to “The Sleep Doctor” Dr. Michael Breuss, you should take between a half milligram to one and a half milligram of melatonin.

You can further explore how to take it below. For now, it’s important to understand that although melatonin can help you sleep better, you should investigate why you’re not sleeping well. It’s usually related to an illness or a medication that you’re taking.

sleep doctor melatonin

Now, if you want to try out and see if it’ll help you finally have great nights of sleep, this article is for you.

You’re about to find out how to take melatonin, whether or not it’s addictive, and the benefits and side effects explained.  This is the only way to make an informed decision and find out if it’s for you.

So, remember that you can take melatonin every night but only for a short period.  A study found that you can safely take melatonin for no more than three months. 

How To Take Melatonin Every Night

When you’re going to learn how to take melatonin, the first two things that you have to worry about is how much and when.  The answer to the first question is one half to a one and a half milligrams.

That’s the right dosage to make sure you don’t overdose.  If you do overdose it, you’re going to experience negative side effects.

bedtime melatonin

Now, to answer the when question, you have to first look at what most people do. What they do is take the melatonin pill when they can’t fall asleep or late into the night. This is wrong.

The right way to take melatonin is 90 minutes before the time you want to go to bed. This is due to most melatonin pills taking this long to work.

So, what you need to make sure is that you take your melatonin pill of choice 90 minutes before you want to fall asleep.

Also, you need to make sure that you choose a high-quality supplement to make sure that it works and that it’s safe to take it into your body. The x is a great recommendation. It has rave reviews, making it worth checking it out.

Can I Take Melatonin in the Middle of the Night?

Taking melatonin after you have already been asleep for a while, and wake up in the middle of the night can be done, but is not advised at all!

When you take melatonin mid-sleep cycle, you are almost surely going to wake up more groggy and tired than ever before.  While it can help you get back to sleep, the hopes of a restful night’s sleep are side lined by these negative side effects.

Waking up fully rested is out of the question for most people who attempt this.  So, can you take melatonin in the middle of the night?  Sure, but be ready to pay for it.

My advice is to just take it the right way as I layed out earlier in this article.  Try some warm milk instead!

“Is Melatonin Addictive?” No, Melatonin Is Not Addictive…

Since sleep disorders are common and access to melatonin pills is a easy as heading out to the local grocery store, or ordering online, there are a lot of people either taking it (or considering taking it) to help them sleep better at night.

This adds in a whole group of people that aren’t necessarily educated on the use of supplements, therefore, have no idea how they work.

That’s why many people have concerns as to whether melatonin is addictive or not.

Melatonin is considered by the FDA as a dietary supplement. This means that it can’t be addictive, otherwise it’d be classified as a drug.

This also means that melatonin is not only non-addictive but also safe to use.  As long as you respect the right dosage, you won’t experience any of the harsh side effects such as headaches or extreme drowsiness.

As the hormone that regulates your circadian clock, meaning your sleep, melatonin can help to solve or alleviate  your insomnia problems.

It’s great not only because it works, but because is easy to use.

So, if you’re considering taking melatonin, and ask your self “Is it safe to take melatonin every night?”, you don’t need to worry!  Melatonin is not addictive, and is safe for nightly use.

All you have to pay attention to is the dosage and the time of day that you take it to minimize side effects.

Check Out our “Performance Lab Sleep” Review – An Advanced Sleep Formula Supplement with Melatonin

The Dangers Of Taking Melatonin Every Night (Long-term)

The studies on taking melatonin as a supplement concluded that you can safely take melatonin for up to three months.

Anything more than that has not been experimented on.

It’s always a good idea to follow this type of recommendation to make sure that you’re not actually causing harm to your health instead of making it better.

calendar months

This means that you can take melatonin every night, but ideally, for not more than three months.

Still Not Sure How to Properly Start Taking Melatonin Every Night?

If you still have questions on how to proceed, you can use a simple strategy used by nearly everyone that tries melatonin for a few weeks.

  • Start with the minimum dose
  • Take it 90-60 minutes before bedtime
  • Try to relax and see whether it works for you or not
  • Increase the dosage to no more than 1.5 milligrams

This is the best strategy that you can use. Sometimes, depending on what’s causing your sleep problems, melatonin will not work for you. In this case, it’s always good to go see a doctor to determine the root of your problem.

Most of the time, it’s either stress or a hormonal problem.

Now, again, you should not take melatonin every night for more than a few months. If you do decide to do so because it’s doing wonders for you, the best thing to do is to consult a doctor.

It’s a good idea to get some tests done to make sure it’s not harming your body long-term, although there aren’t any majorly bad side effects from taking melatonin.

Melatonin is One of The Best Solutions To Nightly Sleeping Problems

You can take melatonin in a few forms. The most well-known are drink powders, gummies, and pills.

I personally take the powder form.  I use and highly recommend Emergen-ZZZZ” nighttime sleep aid with melatonin.

It contains vitamin C and other antioxidants such as zinc and manganese. (Each packet has 3mg of melatonin, and I personally take only 1/2 of a packet with 4-6 ounces of water)  As always consult your doctor to be safe.

The best way for most people (and most common) to take melatonin is in pill form with a cup of water. This ensures that it’ll act fast in your system, and you can regulate the dose much better.

It’s also easier to take it this way since you avoid changing the taste of food and beverages.  I personally enjoy my fruity flavored melatonin drink before bed, but everyone is different.

It’s also a lot easier to take it every night when you’re taking it as a pill.

Plus, most of the studies done on melatonin were testing the pill form. This can have a slight change in how the body reacts to it. That’s why this is the best solution when considering taking melatonin.

So, many people give preference to melatonin as a pill instead of any other form, but at least there are options out there for you to decide.

Once again, you can take melatonin every night (unlike some nootropics) to help with your insomnia as long as you make sure that you don’t over-do it.  If you do, you’ll definitely experience some of the side effects that I will share at the end of this article.

When is The Best Time To Take Melatonin? Every Night Before Bed?

Now, it’s time to dive into why you should take melatonin one hour before the time that you want to fall asleep.

If you have insomnia or any sleep disorder, chances are that you have tried some sort of medication for your problem before.

If you have, you know that any medication requires that you alot some time for it to kick in before going to bed.

The difference between prescription sleep drugs, and over-the-counter melatonin supplements, is that drugs are powerful to the point that some of them require that you take it only 5 minutes before going to bed.

This is not the case with melatonin.

The reason is that this a not a drug, so it isn’t designed to get you unnatural results like lab created drugs do.  In fact, melatonin is a natural occuring substance.

melatonin before bed - asleep

The supplement is there to help your body do its own natural processes. Falling asleep takes time for the body to get ready for it.

It has to produce certain hormones to not only go to sleep and regulate it but also take care of other functions in the body.

So, you should take melatonin between 90-60 minutes before going to bed at the exact same time every day. You also have to experiment and see how your body reacts.

Side Effects And Benefits Of Melatonin

Melatonin Benefits:

Let’s get started with the benefits of taking melatonin.

It’s easy to think that you’ll only fall asleep faster, but that’s not the only benefit.  It also has mood boosting benefits as well.

There is also:

  • Better sleep
  • Less stress
  • Reduces insomnia symptoms
  • Bodyweight regulation

Most of the benefits are a consequence of the better quality of sleeping nights.  Still, they’re experienced by people taking melatonin.  It’s the best supplement for those that have been struggling with insomnia and other sleep disorders for years.

Melatonin Side Effects:

Now, when it comes to the side effects of melatonin, there’s nothing too serious.

You’ll only experience them if you take more than the recommended dose of 1.5 to 3 milligrams.

Side effects include:

  • Drowsiness
  • Headaches
  • Nausea
  • Fragmented Sleep
  • Dizziness

Again, this only happens when you take more melatonin that you should. The secret is paying attention to how your body reacts to it and making sure that you don’t take more than you should no matter how bad your insomnia is.

So, make sure to take the right dosage and that it’s within the right timeframe.

Is Melatonin Safe to Take Every Night? Final Thoughts…

So yes, in a nutshell, melatonin is definitely safe to take every night.  As long as you take the pill in the right dosage and you make sure that you do it at least 60 minutes before going to bed, you’re good to go.  

Also, don’t take melatonin more than 3 months without a decent sized break.  One to two weeks off should be good enough to give your mind and body a quality reset.

Taking Melatonin will greatly help with your sleeping and restless nights in a safe and natural way.

Do you regularly take melatonin? 

What do you prefer; pills, drink powders, or gummys?  

Leave me a comment below!

About David Gracey

About David Gracey

Founder of

Hey! My name is David Gracey.  I am the brain child of and a Cognitive Brain Function Researcher, Avid Biohacker, Lucid Dreamer, Morning Ritual Master, and Self-Proclaimed Nootropic Junkie of Sorts! 

In other words, I am completely obsessed with anything and everything related to cognitive brain enhancement! 

Whether it's nootropic supplements, challenging brain puzzles, or even meditation techniques, chances are, I've tried it!  This website is my outlet to give back and share what I've learned in the past 15+ years in this field of study. 

You Can Read My Other Posts Here: 



Check out these other posts!

About David:

Hey! I’m so glad you’re here. My name is David Gracey. I am a cognitive brain function researcher, avid biohacker, and self-proclaimed nootropic junkie of sorts! (And, yes, a bit of a nerd as well...) I created this website as an outlet to share my passion for self improvement and cognitive brain enhancement. Got questions? Shoot me a message!










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