Melatonin: Does It Work, Is It Safe and Who Should Use It?

Melatonin is sold as a natural sleep aid in some countries and is prescription-only in others. It’s a hormone your brain makes in darkness to signal that it’s night. As a supplement, it seems to work best for body clock problems rather than general insomnia.

Imagine finishing a run of night shifts and trying to switch back to sleeping at night. Your body is confused. A colleague swears by melatonin gummies. Will they help, and are they safe? The answer depends on timing, dose and why you can’t sleep.

What the evidence says

• Jet lag: some evidence it helps, especially when flying east
• Body clock disorders such as delayed sleep phase: can help when timed correctly
• General insomnia: modest benefit at best; prescribed in some countries for older adults
• Shift work: mixed evidence

Safety

Melatonin is generally considered safe for short-term use in adults. Side effects can include drowsiness, headache and dizziness. Where it’s sold as a supplement, products can contain very different amounts from what’s on the label. It can interact with some medicines, such as blood thinners and some epilepsy drugs. Avoid driving if it makes you drowsy.

But is it safe for children?

Melatonin is sometimes prescribed for children with specific sleep problems, such as those linked to ADHD or autism, under medical supervision. Don’t give it to children without talking to a doctor first, and store gummies out of reach, as accidental overdoses in children have risen in some countries.

Sources: US National Center for Complementary and Integrative Health (Melatonin), NHS (Melatonin), American Academy of Sleep Medicine, US Centers for Disease Control and Prevention (pediatric melatonin ingestions). This guide is for general information and does not replace advice from your own nurse, doctor or pharmacist.