MELATONIN & SLEEP: SCIENCE-BACKED, PLAIN-LANGUAGE GUIDE “Availability does not equal ‘use without guidance.’” Whether melatonin is prescription-only depends on the country and formulation. Some places sell it as a dietary supplement, while others regulate higher-dose or specific-release products. Regardless, the clinical principle is the same: melatonin should be planned like a timing therapy. Product quality, dose accuracy, and interaction risk mean medical advice matters—especially for people on regular medications. Over-the-counter access often leads to two common mistakes: (1) taking it at the wrong time and concluding it “doesn’t work,” and (2) escalating dose unnecessarily, causing morning grogginess or headaches. Combining melatonin with alcohol or sedatives can also increase risky sedation. If you plan to use it: start low, trial for 1–2 weeks, and optimize light exposure and bedtime routine. If you are pregnant/breastfeeding, a child, on anticoagulants, or have epilepsy/serious psychiatric history, seek professional guidance even if it’s OTC.