Cgirl, According to the National Center for Complementary and Integrative Health (NCCIH), short-term use of melatonin supplements appears to be safe for most adults and children. However, information on the effects of long-term melatonin supplements is limited.

I use melatonin when travelling, especially cross time zones, and sleep well when I use it. I stop using it once I’ve settled back into my routine at home because I don’t want to create an imagined dependence on it. That’s just me though.

Have you tried not using the melatonin for periods of time?

@cgirl0721
I definitely would only take it short term and start with a very low dose. My experience with melatonin was that it was much better at putting me to sleep then keeping me asleep. I had severe Epilepsy with very frequent seizures and my neurologist recommended that I not take it however if I did start with half a milligram but stay under 5 mg. which I did. I decided anything our bodies produces is better than something made in a lab. Becides our bodies normally produce an adequate amount but keep lights low in the evening if on at at all, don’t drink alcohol or caffeine by mid to late afternoon, don’t exercise in the evening, get plenty of natural light if possible where you live, (I’m in California so not a problem) stop using computers, phone, TVs or use filters to block blue light which interferes with melatonin production. I believe the best thing I did was to reset my circadian rhythm/clock.
Have you thought about getting your melatonin level checked?
Have you discuss this issue with your primary care physician or ask him if you could be referred to a sleep specialist?
Take care,
Jake