Is Melatonin Addictive? Experts Weigh In on Safe Use for Better Sleep

Melatonin, a naturally produced hormone in the body, plays a key role in regulating the sleep-wake cycle. As a supplement, it helps signal to the body that it’s time to rest, rather than forcing sleep like certain prescription medications. While melatonin is not physically addictive, psychologists and sleep medicine experts warn that individuals may develop a psychological reliance on it.  

Understanding Why Melatonin Feels Addictive  

Unlike prescription sleep aids such as Ambien or Lunesta, melatonin does not create physical dependency. Dr. Jagdeep Bijwadia, a board-certified sleep medicine physician and medical director at Complete Sleep, explains that melatonin lacks the biological withdrawal symptoms associated with addictive substances.  

However, psychological dependency is a potential risk. “An individual might feel anxious about sleeping without it or believe they cannot fall asleep naturally, which creates a reliance based more on sleep anxiety than any physiological addiction,” Bijwadia noted.  

Melatonin can also appear less effective over time due to several factors. These include taking excessive doses, using it at inconsistent or inappropriate times, neglecting other sleep-supporting habits, or failing to address the root cause of sleep disruptions.  

How Does Melatonin Work?  

Melatonin differs from sedatives in that it doesn’t knock you out; instead, it nudges your body toward readiness for sleep. Dr. Fiona Gispen, a physician and instructor of medicine at Weill Cornell Medicine, compares melatonin’s role to a dimmer switch for the brain.  

“Your brain produces melatonin naturally in response to darkness, signaling to your body that it’s time to wind down,” Gispen said. This production typically peaks in the middle of the night, between 2 a.m. and 4 a.m., then decreases as the morning light signals the body to wake.  

For melatonin supplements to be most effective, timing is critical. Experts recommend taking melatonin one to two hours before bedtime, allowing it to work with your body’s natural rhythms. If taken too early or late, it can disrupt your internal clock, potentially causing grogginess and affecting the quality of your sleep.  

The Right Dose of Melatonin  

Contrary to the assumption that “more is better,” experts stress that lower doses of melatonin are often more effective than excessive amounts. Dr. Gispen recommends doses between 0.3 milligrams (mg) and 1 mg.  

“A lot of people take too much,” she explained. “A smaller dose is frequently as effective as higher doses, like 3 to 10 mg, but without unwanted side effects like morning grogginess.”  

If regular melatonin supplementation becomes your norm, it may signal an underlying issue with your sleep habits that needs addressing.  

Establishing Healthy Sleep Habits  

Experts emphasize that improving sleep hygiene is a more sustainable and effective way to achieve restful sleep than long-term reliance on melatonin. Healthy habits include:  

• Avoiding bright or blue light (from screens) in the hours leading up to bedtime  

• Maintaining a consistent sleep schedule, even on weekends  

• Steering clear of caffeine and alcohol in the evening  

How Long Is It Safe to Take Melatonin?  

Melatonin is generally safe for both short-term and extended use, with studies indicating no major safety concerns even after months or years of supplementation. However, experts recommend using it primarily as a temporary aid.  

“Melatonin is like training wheels for your sleep cycle,” Gispen explained. “It’s best used as a tool to help you establish better habits, not as a long-term solution.”  

While melatonin can be helpful in managing occasional sleep issues or adjusting to a new schedule, relying on it indefinitely is not ideal. If you’re struggling with chronic sleep problems, consulting a healthcare professional to explore underlying causes and sustainable solutions may prove more beneficial in the long run.