MELATONIN & SLEEP: SCIENCE-BACKED, PLAIN-LANGUAGE GUIDE “Use it strategically—don’t default to indefinite daily use.” Whether daily melatonin is appropriate depends on why you’re taking it. For short-term issues like jet lag, use for several days up to about a week is common. For circadian disorders such as delayed sleep–wake phase, a more regular regimen may be considered—ideally combined with light management and a consistent schedule. Using melatonin for months “just to sleep better” without addressing underlying drivers is usually not optimal. With longer use, dose, timing, product quality, and side-effect monitoring become more important. If daily use leads to morning grogginess, vivid dreams, or headaches, the plan should be adjusted. People with chronic conditions or on regular medications should seek medical guidance. A practical clinical approach is a time-limited trial (e.g., 2–4 weeks) with a sleep diary. If there’s no meaningful benefit, continuing indefinitely is less useful than evaluating underlying causes (sleep apnea, anxiety/depression, caffeine, late-night screens, irregular schedule). Melatonin is powerful when correctly targeted—and disappointing when used without a plan.