Melatonin Safety
Most seniors take 10x too much.
Right dose
- Effective dose: 0.3-0.5mg.
- Most pills sold: 5-10mg (10-30x too much).
- More ≠ better — high dose may worsen sleep.
- Sublingual under tongue absorbs better.
- Take 30-60 min before bed.
Senior-specific risks
- Daytime drowsiness = fall risk.
- Confusion / vivid dreams.
- Headaches, dizziness.
- Interactions: blood thinners, BP meds, diabetes meds.
- Worsens depression for some.
- Not regulated by FDA — quality varies.
Better picks
- Start with sleep hygiene (see /tools/insomnia-senior-guide).
- Light therapy lamp 30 min in morning ($30).
- Magnesium glycinate 200mg — safer for seniors.
- Tart cherry juice — natural melatonin source.
- Chamomile / valerian tea.
- CBT-I therapy — gold standard.
If you must take it
- Buy 0.5mg or 1mg dose.
- USP-verified label — quality assurance.
- Time-release for staying asleep.
- Tell doctor + pharmacist (drug interactions).
- Short term — 2 weeks max for chronic use review.
- Don't mix with sleeping pills or alcohol.
Avoid "PM" meds
Tylenol PM, Advil PM, Benadryl — contain diphenhydramine. Beers Criteria says SENIORS SHOULD AVOID. Causes confusion, falls, dementia risk. Melatonin much safer.