4 Myths About Melatonin You Should Definitely Stop Believing

Melatonin is a popular sleep aid to pack when you're traveling to a new time zone since it can help shift your circadian rhythm and sleep timing. But if you're looking to take the hormone nightly to help you wind down for bed, be sure to read these busted myths first:

And for what it's worth, melatonin isn't advertised (or used casually) as a supplement outside of the United States and Canada, according to David Kennaway, Ph.D., the research program leader of the Circadian Physiology Group at the University of Adelaide in Australia. He previously explained to mbg that outside the U.S. and Canada, melatonin often requires a prescription and is only intended for short-term use.

And as Kennaway adds, the hormone won't necessarily make it easier to stay asleep or reach deep sleep stages, even if it helps you fall asleep.

"If you're taking more than 3 to 5 milligrams nightly, then melatonin isn't likely for you. There's just no data suggesting that more than [0.5 milligram to 1 milligram] is indicated for sleep issues, and sometimes more is just more," she explains. On top of that, mbg's vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, adds that "Taking melatonin, particularly at higher doses, can be linked to undesirable desensitizing phenomena, such as nightmares, grogginess, and headaches."

Additionally, research has shown2 that while side effects of taking melatonin are typically mild, headaches, queasiness, and dizziness have also been reported. There is also some evidence that taking high doses over time can throw off reproductive hormones like estrogen and testosterone3.

If you're trying to quickly adjust your sleep schedule, melatonin may be helpful for short-term use. But if you're taking it every night, you might be better off with a melatonin-free alternative, like the expert-backed options we rounded up here.*