For those who have trouble falling asleep (read: most of us here in the U.S.), nightly sleep aids hold a certain appeal, with melatonin being one of the most popular. But, there are a lot of myths and misconceptions about what supplemental melatonin can and can't do, and how much of it should be taken at a time.
Lower doses of melatonin (between 0.5 and 1 milligram) are less likely to cause unpleasant side effects like grogginess and headache or impact hormone health over time. But take a stroll through the grocery store and you'll see doses up to 10 times that, which sleep experts say are not safe for long-term nightly use. (Not to mention, they probably won't do much to help your sleep quality in the first place.) A study published in the Journal of Clinical Sleep Medicine in 2017 found another complicating factor when it comes to melatonin supplements: They're often mislabeled.