Think melatonin supplements are your ticket to perfect sleep because they're “natural”? Think again! While melatonin is a hormone your body makes to regulate sleep, popping supplements without guidance can backfire.

Melatonin is widely marketed as a safe, over-the-counter solution for sleepless nights, jet lag, or stressful routines. Research shows it can help some people, especially those with insomnia or jet lag, fall asleep a bit faster or adjust to new time zones. But here's the catch: melatonin isn't a magic bullet. It doesn't keep you asleep through the night, and for many, the benefits are modest-sometimes shaving off just 7-12 minutes from the time it takes to nod off.

The real danger? Many assume “natural” means “harmless.” In reality, taking melatonin at the wrong time or in the wrong dose can disrupt your internal clock, leaving you groggy, dizzy, or even more sleep-deprived. Some users report headaches, nausea, or vivid dreams. Long-term safety remains unclear, especially for children, and experts warn that self-medicating can mask deeper sleep issues or underlying health problems.

Melatonin supplements can help in specific cases, but they're not risk-free. Don't be fooled by the “natural” label-consult a doctor before adding melatonin to your nightly routine, or you might just be sabotaging your own sleep!