Melatonin is a natural hormone your body makes to regulate your sleep cycle. Taking a supplement doesn’t force you to sleep, but signals your body that it’s time to wind down. Experts say it is not physically addictive, but you could psychologically depend on it.

Why Melatonin Might Be Perceived as Addictive

Unlike certain sleep medications, melatonin is not physically addictive, so it can’t cause biological dependence or withdrawal symptoms, said Jagdeep Bijwadia, MD, a board-certified sleep medicine physician and medical director at Complete Sleep.

However, it is possible for people to become psychologically reliant on melatonin. “This can happen if someone becomes anxious about sleeping without it or believes they can’t sleep naturally,” Bijwadia added. “This is more about sleep anxiety than physical addiction.”

Melatonin supplements can be perceived as less effective over time if:

• Your dosage is too high
• You take it at the wrong or inconsistent times
• Your other sleep habits aren’t supporting quality rest
• You’re not addressing the cause of your sleep issues

How Melatonin Works

Unlike common sleep medications like Ambien, Lunesta, or Unisom, melatonin doesn’t have a sedating effect. Instead, your brain increases melatonin production in response to darkness.

“It doesn’t knock you out like a sleeping pill, but it makes you feel drowsier and helps shift your sleep cycle,” Fiona Gispen, MD, a physician and instructor of medicine at Weill Cornell Medicine, told Verywell.

“As it gets dark, your brain’s pineal gland starts producing melatonin, signaling to your body that it’s time to wind down,” Gispen said. Think of it like a dimmer switch for your brain, nudging you towards sleep rather than forcing it.

Your natural melatonin levels typically peak in the middle of the night (between 2 a.m. and 4 a.m.), then gradually decline towards the morning as you’re exposed to light. This aligns your body’s internal clock with the environment.

For most people, the best time to take melatonin supplements is one to two hours before bedtime, which gives your body time to prepare for sleep naturally. Taking it at the wrong time can lead to side effects like grogginess or a shifted sleep cycle.

How Much Melatonin Should You Take?

More melatonin isn’t necessarily better. In fact, lower doses are often just as effective—if not more—than higher ones. According to Gispen, the ideal dose is a modest 0.3 milligrams (mg) to 1 mg.

“Most people take way too much,” said Gispen. “A small dose is often just as effective as a big dose (3 to 10 mg), but without the grogginess.”

If you find yourself taking melatonin regularly, it may be time to reevaluate your sleep hygiene.

Focus on developing healthy habits, such as:

• Avoiding light exposure before bed
• Keeping a consistent sleep schedule
• Skipping caffeine or alcohol later in the day

How Long Can You Take Melatonin?

While taking melatonin regularly isn’t harmful, it’s best to use it temporarily.

“Melatonin has been studied for both short-term and long-term use, and so far, research hasn’t found major safety concerns, even when taken for months or years,” said Gispen. “It’s best used as a temporary tool—like training wheels for your sleep cycle—rather than something you need indefinitely.”