Sleep Coaching

Melatonin: Why Less Is Often More

What research says about melatonin doses, gummy labels and safety.

Melatonin is a hormone your body makes in the evening. Many over-the-counter gummies contain 5 mg or more per serving, more than many people need to start with.

A 2023 study of 25 melatonin gummy products found 22 were mislabeled, with actual content from 74% to 347% of the label (Cohen et al., JAMA 2023).

The American Academy of Sleep Medicine’s guideline suggests against melatonin for chronic insomnia in adults, a weak recommendation based on limited evidence (Sateia et al., 2017). The NIH summarizes the evidence as stronger for jet lag and some circadian rhythm problems (NCCIH).

Practical tips

• Talk to your doctor or pharmacist first.
• Start with the lowest dose. With 2.5 mg gummies like Lemme Sleep, that means one gummy, not two.
• Store it like medicine. US poison control reports of children taking melatonin rose 530% from 2012 to 2021 (CDC MMWR, 2022).

Educational only, not medical advice. Talk to your doctor about ongoing sleep problems.

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