Q: I often struggle to fall asleep at night, and I have difficulty staying asleep. This pattern tends to occur more in the springtime. A friend suggested I try melatonin. Are there side effects to worry about with melatonin use? Are there other things I can do to help get more rest?

A: Getting a good night’s sleep is important. It can be frustrating when you struggle to fall and stay asleep. Work, household responsibilities and family commitments sometimes take priority over sleep. Factor in a partner’s snoring or unexpected challenges, such as financial worries or an illness, and quality sleep might be even more elusive.

While there are things you can do to improve your sleep, over-the-counter sleep aids, including melatonin supplements, may be valuable.

Melatonin is a hormone naturally produced by your body, which plays a role in the sleep-wake cycle. Your body’s melatonin levels increase as darkness approaches, peak during the night and decrease as dawn arrives. Being exposed to light when you’d normally be sleeping — like during shift work — can affect this rhythm. Chronic illnesses, increased age and medications also can decrease melatonin production.

Melatonin supplements may be helpful for people who have trouble sleeping, in part because they may increase low levels of melatonin. In these people, research suggests that melatonin supplements can:

Reduce the time it takes to fall asleep.

Increase total sleep time.

Improve the quality of sleep.

One study found that a relatively low, over-the-counter dose of melatonin was enough to improve nighttime sleep without added drowsiness the next day. Some research suggests that melatonin supplements also may provide some relief from insomnia and jet lag.

Melatonin is considered fairly safe in the short term. Although some people may experience daytime sleepiness and tiredness after waking, the supplement has fewer side effects than prescription sleep drugs. Melatonin doesn’t cause dependence, for example. The most common melatonin side effects include:

Headache

Dizziness

Nausea

Daytime drowsiness

Other, less common side effects might include:

Vivid dreams or nightmares

Short-term feelings of depression

Irritability

Stomach cramps

Diarrhea

Constipation

Decreased appetite

Urinary incontinence at night

If you’re considering taking a melatonin supplement, talk with your health care professional to decide what dose is right for you. This is important since melatonin can interact with certain drugs, including those commonly used to prevent seizures and manage high blood pressure, diabetes and immunosuppressants.

Melatonin shouldn’t be the first or only remedy you use to try to resolve insomnia. It needs to be coupled with lifestyle choices that create a solid foundation for good health, including good nutrition, daily exercise and good sleep practices. Consider the following tips.

Stick to a schedule: Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body’s sleep-wake cycle.

Pay attention to what you eat and drink before bed: Don’t go to bed hungry or stuffed. Avoid heavy meals within a few hours of bedtime. And limit the intake of nicotine, caffeine and alcohol, as the effects can interfere with sleep.

Keep your bedroom cool, dark and quiet: Consider using room-darkening shades, earplugs, a fan or other devices. Exposure to light in the evenings might make it more challenging to fall asleep.

If you are still struggling to sleep after trying melatonin or are experiencing other challenges, speak with your health care team about a sleep study.

— Mayo Clinic staff

Mayo Clinic Q&A is an educational resource and doesn’t replace medical care. Email a question to MayoClinicQ&A@mayo.edu.