What to Know About Melatonin Supplements as a Sleep Aid

Melatonin is a hormone that the body naturally produces to regulate the sleep–wake cycle. As people age, the body’s natural melatonin levels often decline, which can make it harder for older adults to fall asleep or stay asleep through the night. Because of this, some seniors turn to melatonin supplements to help improve their sleep quality and manage insomnia or disrupted sleep patterns.

Melatonin supplements are available over the counter and are generally considered safe for short-term use in low doses, typically between 0.5 mg and 3 mg taken about 30 to 60 minutes before bedtime. For some older adults, melatonin can help restore a more natural sleep rhythm, especially for those who experience early morning awakenings or difficulty falling asleep at their usual bedtime. It may also be useful for those adjusting to new sleep schedules or coping with jet lag.

However, melatonin is not right for everyone, and safety can depend on individual health factors. Because older adults are more likely to take prescription medications, there is a potential for interactions—particularly with blood thinners, diabetes medications, or drugs that affect blood pressure or the immune system. Side effects are typically mild but can include daytime drowsiness, dizziness, or headache.

Experts recommend that older adults consult their healthcare provider before starting melatonin to ensure proper dosing and to rule out underlying conditions that might be causing sleep problems, such as sleep apnea or depression. Good sleep hygiene—such as maintaining a consistent bedtime, limiting caffeine and screen time in the evening, and keeping the bedroom dark and cool—should also be part of any sleep improvement plan. When used appropriately and under medical guidance, melatonin can be a helpful and generally safe tool for promoting better sleep in older adults.

For more information on melatonin as a supplement for sleep aid, from the Mayo Clinic, CLICK HERE.