Melatonin: The Complete Guide

Melatonin is one of the most popular sleep supplements worldwide. But how does it work, how much should you take, and is it right for you? Here's everything you need to know.

What Is Melatonin?

Melatonin is a hormone naturally produced by your pineal gland in response to darkness. It doesn't make you sleep—it signals to your body that it's time to sleep by regulating your circadian rhythm.

When it gets dark, melatonin levels rise, making you feel drowsy. In the morning, light suppresses melatonin production, helping you wake up.

How Melatonin Supplements Work

Supplemental melatonin mimics your body's natural melatonin, helping to:

• Signal that it's time for sleep
• Shift your circadian rhythm (useful for jet lag and shift work)
• Reduce time to fall asleep

Unlike sleeping pills, melatonin doesn't sedate you or force sleep. It works with your body's natural sleep system.

When Melatonin Works Best

Melatonin is most effective for:

Jet Lag

The strongest evidence supports melatonin for jet lag. It helps reset your internal clock to a new time zone faster.

Delayed Sleep Phase Syndrome

If you naturally fall asleep very late (2am or later), melatonin can help shift your sleep schedule earlier.

Shift Work

Helps signal sleep time when you need to sleep during daylight hours.

Falling Asleep Faster

Studies show melatonin can reduce time to fall asleep by about 7 minutes on average. Effects are modest but meaningful for some people.

Older Adults

Natural melatonin production decreases with age, so supplements may be more helpful for people over 55.

Proper Dosage

The key insight: More is not better. Higher doses don't work better and may cause side effects.

Recommended Dosages

• Start low: 0.5mg to 1mg
• Typical range: 1-3mg
• Maximum: 5mg for most adults
• Children: Consult a pediatrician (typically 0.5-1mg if recommended)

Many commercial products contain 5-10mg, which is often too much. Research suggests 0.5-3mg is the effective range for most people.

Why Lower Doses Often Work Better

Higher doses can lead to:

• Grogginess the next day
• Disrupted sleep later in the night
• Reduced effectiveness over time

When to Take Melatonin

Timing matters more than most people realize:

• For falling asleep faster: 30-60 minutes before bed
• For shifting your sleep schedule earlier: 2-5 hours before desired bedtime
• For jet lag (traveling east): Take at bedtime in your new time zone for several days
• For jet lag (traveling west): Take in the morning for the first few days

Forms of Melatonin

• Immediate-release: Works within 30 minutes, good for falling asleep
• Extended-release: Releases slowly over several hours, better for staying asleep
• Sublingual: Dissolves under tongue for faster absorption
• Gummies/chewables: Often contain sugar and may have variable dosing

Side Effects

Melatonin is generally safe for short-term use, but possible side effects include:

• Daytime drowsiness or grogginess
• Headaches
• Dizziness
• Nausea
• Vivid dreams or nightmares
• Short-term feelings of depression

If you experience side effects, try reducing your dose.

Who Should Avoid Melatonin

Consult a doctor before taking melatonin if you:

• Are pregnant or breastfeeding
• Have an autoimmune disorder
• Have epilepsy or seizure disorders
• Have depression
• Take blood thinners, immunosuppressants, diabetes medications, or birth control
• Are giving it to a child

Drug Interactions

Melatonin can interact with:

• Blood thinners (warfarin)
• Immunosuppressants
• Diabetes medications
• Birth control pills
• Sedatives and CNS depressants
• Caffeine (reduces melatonin's effectiveness)
• Fluvoxamine (antidepressant)

Long-Term Use Concerns

While short-term use appears safe, there's limited research on long-term effects. Potential concerns include:

• Reduced natural melatonin production (though evidence is mixed)
• Unknown effects on hormonal systems with prolonged use

Most experts recommend using melatonin for specific purposes (jet lag, schedule changes) rather than indefinitely.

Quality Concerns

Melatonin is sold as a supplement, not a drug, which means less regulation. Studies have found:

• Actual melatonin content can vary from -83% to +478% of what's on the label
• Some products contain contaminants, including serotonin

Tips for quality:

• Choose products with USP, NSF, or ConsumerLab verification
• Stick to reputable brands
• Consider pharmaceutical-grade melatonin when available

Alternatives to Melatonin

If melatonin doesn't work for you, consider:

• Magnesium: Promotes relaxation and sleep
• Valerian root: Herbal sleep aid
• L-theanine: Amino acid that promotes calm
• Good sleep hygiene: Consistent schedule, cool dark room, no screens before bed
• CBT-I: Cognitive behavioral therapy for insomnia (most effective long-term treatment)

The Bottom Line

Melatonin can be a helpful tool for specific situations like jet lag, shift work, and mild sleep onset issues. Start with a low dose (0.5-1mg), take it 30-60 minutes before bed, and use it for short periods.

For chronic insomnia, melatonin is not a cure—addressing underlying causes and improving sleep habits will be more effective long-term.