Melatonin supplements are synthetic forms of a hormone in the brain that helps with sleep. Taking a melatonin supplement can assist with jet lag and certain sleep disorders, such as circadian sleep rhythm disorder, delayed sleep phase, and insomnia.
Hopkins Medicine notes that most people can take 1 to 3 milligrams of melatonin per night on a short-term basis — no more than a week or two. Though there is not enough research done on the health effects of taking it on a long-term basis, it is best to consult a physician or sleep specialist about the use of melatonin for an extended period.
The best way to have a good night's sleep is to create good sleep habits, such as using blackout curtains or a sleep mask to keep light out and keeping the bedroom temperature at about 65 degrees Fahrenheit. Other great sleep habits include turning off devices two hours before bedtime and avoiding eating and drinking things that can affect sleep, such as coffee or alcohol.