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Melatonin is one of the most popular sleep supplements, and also one of the most misunderstood. Here is what it is, what the research says about it, who should be careful, and what else may help.
What melatonin is
Melatonin is a hormone your brain releases in response to darkness. It helps signal to your body that it is nighttime. Supplements contain a lab-made version of it, and they are sold as dietary supplements in many countries.
What the research says
The evidence is more modest than the marketing suggests. In an analysis of several sleep studies, melatonin helped people fall asleep only about 7 minutes faster on average. For that reason, major sleep and medical groups do not recommend it as a treatment for chronic insomnia.
- Where it may help: jet lag, and a condition called delayed sleep-wake phase disorder, where the body clock runs late.
- Where the evidence is weak: ongoing insomnia, or waking up in the middle of the night.
- More is not better. Doses above about 5 mg have not been shown to work better and can increase side effects.
Possible side effects
Melatonin is generally considered safe for most adults for short-term use. Less is known about long-term use. Reported side effects include:
- Headache, dizziness or nausea
- Daytime drowsiness
- Vivid dreams or nightmares
- Irritability or stomach cramps
Because it can make you drowsy, avoid driving or using machinery after taking it.
Who should be careful
- Pregnant or breastfeeding women, and people trying to conceive, because there is not enough safety research.
- Older adults, since melatonin can stay in the body longer. Guidelines advise against it for people with dementia.
- Children. Talk to a pediatrician first.
- People who take medication, including blood thinners, seizure medicines, blood pressure medicines or birth control. Check with a doctor or pharmacist.
Another point: over-the-counter melatonin products vary widely in how much they actually contain, so the number on the label may not match what is inside.
What else may help
Melatonin works best, if at all, alongside good habits:
- Keep a steady schedule. Go to bed and wake up at about the same times every day.
- Dim the lights in the evening and limit screens before bed.
- Get daylight in the morning.
- Set a caffeine cutoff in the early afternoon.
For more ideas, read our guide on how to stay asleep through the night naturally, or see what the research says about sleep and weight.
Where Yu Sleep fits
Yu Sleep is a liquid sleep supplement. If you are comparing sleep supplements in general, here are some honest points to keep in mind:
- The label doesn’t say how much of each ingredient is in the blend, so it is hard to know the amounts.
- Check the ingredient list for anything you already take, and ask a pharmacist before combining it with melatonin or other supplements.
- Supplements are not evaluated by the FDA to treat any condition, and results vary from person to person.
- 5-HTP can interact with some medications, including antidepressants. Check with a doctor or pharmacist first, especially if you’re pregnant, nursing, or taking prescriptions.
- A supplement works best alongside the habits above, not instead of them.
Curious about natural options? See whether tart cherry for sleep actually works.
The official page opens with a video presentation. The claims on that page are the manufacturer’s, not ours, and some of them concern weight, which we have not verified. Supplements are not evaluated by the FDA to treat any condition.
Want to understand why you may wake up at the same time each night? Read why you may wake up at 3 AM every night.
