Is melatonin safe to take every night?

At low doses of 0.5 to 3 mg, nightly melatonin is generally safe for adults and isn't habit-forming. The mistakes are practical: taking 10 mg because more feels stronger (it isn't; it's just morning grogginess), taking it at bedtime instead of one to two hours before, and expecting it to out-muscle anxiety-driven racing thoughts, which it can't. The Sleep Foundation's guide covers the dosing evidence.

Kids and teens: clinician guidance first. And if you've needed it nightly for months just to function, that's not a melatonin question anymore. That's an insomnia evaluation, and chronic insomnia usually has a treatable cause.