Is melatonin safe to take every night?

Short answer: as an occasional reset (jet lag, shift changes), melatonin is fine. As an every-night habit, the evidence is much less comfortable.

The problem with nightly melatonin

Melatonin is a hormone, not a nutrient. Taking it nightly can downregulate your own receptors over time — meaning your body responds less to the melatonin it naturally makes. Many nightly users also report morning grogginess, and Indian OTC products often contain doses far above what research uses.

What research supports for daily use

• Magnesium bisglycinate — 250 mg elemental. A 2025 randomized controlled trial in Nature and Science of Sleep (155 working-age adults with poor sleep) found 250 mg magnesium bisglycinate for 4 weeks significantly improved insomnia scores — with the biggest effect in people with low dietary magnesium.
• Glycine — 3 g. Studied at exactly this dose for deeper sleep and better next-morning alertness.
• Ashwagandha KSM-66 — 300 mg. The most-studied ashwagandha extract (24+ clinical trials), shown to lower stress and evening cortisol — often the real reason you're "tired but wired."

The takeaway

If your sleep problem is chronic — a racing mind at 11 PM, night after night — the daily-safe stack beats a nightly hormone. That's exactly why SILT Night contains zero melatonin: magnesium bisglycinate (250 mg elemental), glycine 3 g and KSM-66 300 mg, every dose printed on the pack.