Melatonin is often used to support better sleep—but how much is too much? If you've ever taken a dose and still felt groggy in the morning, or wondered if it's safe to take nightly, you’re not alone.
For most adults, melatonin is considered safe in low doses between 0.5 mg and 5 mg. Consistently taking more than your body needs may disrupt your natural rhythms and lead to unwanted side effects like headaches, grogginess, or hormonal imbalances.
You’re Right to Question the Dosage
You’re doing everything you can to sleep better—maybe you've tried cutting screen time, sipping herbal tea, or staying consistent with your bedtime. So when you reach for melatonin, it feels like a natural next step. But with so many doses on store shelves—1 mg, 5 mg, 10 mg and up—it’s hard to know what’s safe, what’s effective, and when it might backfire.
What Melatonin Actually Does
Melatonin is a hormone your brain produces in response to darkness. It signals to your body that it’s time to sleep, helping regulate your circadian rhythm. Supplemental melatonin is most effective when used to reset or fine-tune this rhythm—like for jet lag, night shift work, or occasional sleep trouble.
The problem? More melatonin doesn't equal better sleep. Your body responds best to small doses, and high levels can linger in your system, throwing off your natural sleep-wake cycle.
What Happens When You Take Too Much
Taking more than your body can use may lead to:
-
Daytime grogginess
-
Disrupted sleep cycles
-
Vivid dreams or nightmares
-
Mood swings or irritability
-
Hormonal changes (especially with long-term high doses)
For adults, doses over 5 mg may be excessive—especially if taken regularly. In some people, even 3 mg can be more than needed.
Experts often recommend starting with 0.5 to 1 mg, taken about 30–60 minutes before bedtime, and adjusting only if necessary. It's not uncommon for lower doses to work just as well—or better—than higher ones.
Sleep Support Starts with Balance
Melatonin can be a helpful tool—but it works best when paired with consistent habits like winding down, dimming lights at night, and supporting your body’s natural rhythm. If you’re reaching for higher and higher doses, it may be a sign to take a closer look at what’s affecting your sleep from the inside out.
Disclaimer: This content is for informational purposes only and has not been evaluated by the FDA. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult your physician before starting new supplements, especially if you have health conditions or are taking medications.