{"id":5901,"date":"2019-03-08T08:00:40","date_gmt":"2019-03-08T14:00:40","guid":{"rendered":"https:\/\/www.osfhealthcare.org\/blog\/?p=5901"},"modified":"2026-03-06T15:55:12","modified_gmt":"2026-03-06T21:55:12","slug":"do-sleep-supplements-actually-work","status":"publish","type":"post","link":"https:\/\/osf-blog.live.imagescape.com\/blog\/do-sleep-supplements-actually-work\/","title":{"rendered":"How to safely use melatonin (and other sleep aids)"},"content":{"rendered":"<div class=\"alignright cta\">\n<p>Talk to an expert<\/p>\n<p><a href=\"https:\/\/www.osfhealthcare.org\/sleep\/\">Find a sleep specialist<\/a><\/p>\n<\/div>\n<p>You\u2019ve tried to fall asleep, but no matter how many sheep you count, the clock tells you that you are down to just a few hours until the alarm rings.<\/p>\n<h2>How our bodies know when to sleep<\/h2>\n<p>We all know what it\u2019s like to have trouble falling or staying asleep.<\/p>\n<p>Sleep is regulated by <a href=\"https:\/\/healthlibrary.osfhealthcare.org\/RelatedItems\/134,135?_ga=2.128546895.273523488.1655127607-495851839.1647878270\">two processes<\/a>:<\/p>\n<ul>\n<li>The<strong> sleep\/wake cycle<\/strong> tells our bodies to get sleepy once we have been awake for a long period.<\/li>\n<li>The <strong>circadian rhythm <\/strong>uses light to tell our bodies when to sleep and wake. When our eyes see light, like the sun, our brains release hormones that help us stay awake. When it gets dark, our bodies stop releasing the \u201cwaking\u201d hormones and start releasing the \u201csleeping\u201d hormones, including melatonin.<\/li>\n<\/ul>\n<p>If these processes are working perfectly, you\u2019ll get perfect sleep. But for many, the events of everyday life can disrupt one or both of these processes. Though 15% of people suffer from chronic <a href=\"https:\/\/healthlibrary.osfhealthcare.org\/RelatedItems\/134,136?_ga=2.198270956.273523488.1655127607-495851839.1647878270\">insomnia<\/a>, many more people have occasional trouble sleeping.<\/p>\n<h2>What are sleep aids?<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-5935 alignright\" src=\"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/03\/neuro-sleep-sup-sd3-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/03\/neuro-sleep-sup-sd3-300x200.jpg 300w, https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/03\/neuro-sleep-sup-sd3-500x333.jpg 500w, https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/03\/neuro-sleep-sup-sd3-400x267.jpg 400w, https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/03\/neuro-sleep-sup-sd3.jpg 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>\u201cMany things can disrupt sleep. Once our sleep schedule has been thrown off, it can be hard to get back on track, which is why many people turn to over-the-counter sleep aids,\u201d said Sarah Zallek, MD, medical director for the <a href=\"https:\/\/www.osfhealthcare.org\/sleep\/\">sleep center<\/a> at <a href=\"https:\/\/www.osfhealthcare.org\/services\/neurosciences\/\">OSF HealthCare Illinois Neurological Institute<\/a>.<\/p>\n<p>Melatonin has become a popular over-the-counter sleep aid because it is a more natural way of inducing sleep.<\/p>\n<p>\u201cMelatonin has some value,\u201d said Dr. Zallek.<\/p>\n<p>Brands like ZzzQuil Pure Zzzs and Unisom claim to improve sleep by giving your body an extra dose of melatonin.<\/p>\n<p>Other over-the-counter sleep aids use diphenhydramine (or antihistamines). These are brands like Benadryl, Tylenol PM and Advil PM. These medications help alleviate allergies, so they should not be taken to help sleep.<\/p>\n<h2>Do these aids really help?<\/h2>\n<p>Dr. Zallek cautions it\u2019s better to treat the underlying cause of sleeping problems instead of taking a sleep aid.<\/p>\n<p>\u201cMost of the time, we don\u2019t need medication to fix a sleep problem, even if it\u2019s over-the-counter,\u201d said Dr. Zallek.<\/p>\n<p>If you\u2019re having trouble sleeping, do more of the <a href=\"https:\/\/www.osfhealthcare.org\/blog\/four-steps-to-help-you-sleep-better\/\">things that promote sleep<\/a> and fewer of the things that disrupt it.<\/p>\n<h2>When to take sleep aids<\/h2>\n<p>When taken correctly, over-the-counter melatonin sleep aids can help your body get back into a good rhythm of falling asleep at night and waking up in the morning.<\/p>\n<p>\u201cIf you\u2019ve run into a sleep disruption, melatonin can help shift your sleep rhythm so your body can adjust to falling asleep at night and waking up when you need to in the morning,\u201d said Dr. Zallek.<\/p>\n<p>Once your body is in the rhythm, you should stop taking melatonin.<\/p>\n<h2>How much melatonin is too much?<\/h2>\n<p>While not habit-forming, it is possible to overdose on melatonin.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-5942 alignright\" src=\"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/03\/neuro-sleep-sup-sd2-300x300.jpg\" alt=\"chemical formula for melatonin\" width=\"300\" height=\"300\" srcset=\"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/03\/neuro-sleep-sup-sd2-300x300.jpg 300w, https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/03\/neuro-sleep-sup-sd2-150x150.jpg 150w, https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/03\/neuro-sleep-sup-sd2-200x200.jpg 200w, https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/03\/neuro-sleep-sup-sd2-400x400.jpg 400w, https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/03\/neuro-sleep-sup-sd2.jpg 500w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>\u201cEverything in the wrong dose is dangerous,\u201d said Dr. Zallek.<\/p>\n<p>It\u2019s especially important to keep melatonin away from children.<\/p>\n<p>\u201cPeople might think melatonin is safer because it\u2019s over-the-counter. They may leave it on the nightstand or kitchen counter. Kids see that and think it\u2019s candy, but it\u2019s not. It\u2019s still a medication that needs to be kept out of reach,\u201d said Dr. Zallek.<\/p>\n<p>Always aim to take the smallest dose. Since your body naturally produces melatonin, you won\u2019t need a lot to fall asleep.<\/p>\n<p>Start with 1 mg of melatonin. If you find you need more, you can increase your dosage. However, avoid going over 5 mg.<\/p>\n<p>Choose a melatonin supplement verified by the USP Dietary Supplement Verification Program.<\/p>\n<h2>Melatonin side effects<\/h2>\n<p>Melatonin is generally safe if following the right dosages. However, you may experience some side effects.<\/p>\n<ul>\n<li>Agitation<\/li>\n<li>Daytime sleepiness<\/li>\n<li>Dizziness<\/li>\n<li>Drowsiness<\/li>\n<li>Grogginess, especially in the morning<\/li>\n<li>Headache<\/li>\n<li>Mood changes<\/li>\n<\/ul>\n<h2>Healthy sleep<\/h2>\n<p>We all know what a good night\u2019s sleep feels like. We fall asleep easily, sleep soundly through the night, wake up feeling refreshed and get a full seven to eight hours of sleep. This is the ideal.<\/p>\n<p>To get good, quality sleep, follow <a href=\"https:\/\/www.osfhealthcare.org\/blog\/get-better-sleep-by-treating-your-bed-like-your-toilet\/\">good sleep hygiene habits<\/a>, such as:<\/p>\n<ul>\n<li>Go to bed at the same time every night<\/li>\n<li>Avoid daytime naps<\/li>\n<li>Limit caffeine<\/li>\n<li>Use your bed just for sleep<\/li>\n<li>Turn off screens at least 30 minutes before bed<\/li>\n<\/ul>\n<p>For those whose sleep doesn\u2019t improve after implementing good sleep habits, seeing a <a href=\"https:\/\/www.osfhealthcare.org\/providers?preferredProvider=false&#038;specialties=Sleep%20Medicine,Pediatric%20Sleep%20Medicine\">provider<\/a> specializing in sleep medicine can help them find relief.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Talk to an expert Find a sleep specialist You\u2019ve tried to fall asleep, but no matter how many sheep you count, the clock tells you that you are down to just a few hours until the alarm rings. How our bodies know when to sleep We all know what it\u2019s like to have trouble falling [&hellip;]<\/p>\n","protected":false},"author":60,"featured_media":5939,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[99],"tags":[755,364,183,184,1128],"coauthors":[757],"class_list":["post-5901","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-neurosciences","tag-osf-ini","tag-sleep","tag-sleep-deprivation","tag-sleep-disorder","tag-supplements"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to safely use melatonin (and other sleep aids) | OSF HealthCare<\/title>\n<meta name=\"description\" content=\"Melatonin, a popular sleep aid in recent years, can help get you back into a healthy sleep rhythm, but only when used safely.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/osf-blog.live.imagescape.com\/blog\/do-sleep-supplements-actually-work\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to safely use melatonin (and other sleep aids)\" \/>\n<meta property=\"og:description\" content=\"Melatonin, a popular sleep aid in recent years, can help get you back into a healthy sleep rhythm, but only when used safely.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/osf-blog.live.imagescape.com\/blog\/do-sleep-supplements-actually-work\/\" \/>\n<meta property=\"og:site_name\" content=\"OSF HealthCare Blog\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/www.facebook.com\/osfhealthcare\" \/>\n<meta property=\"article:published_time\" content=\"2019-03-08T14:00:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-06T21:55:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/03\/neuro-sleep-sup-ft.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Laura Nightengale\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"How to safely use melatonin (and other sleep aids)\" \/>\n<meta name=\"twitter:description\" content=\"Many over-the-counter supplements claim to give us better sleep. 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