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Melatonin and Sleep: The Science Behind the “Sleep Hormone”

Melatonin and Sleep: The Science Behind the “Sleep Hormone”

Melatonin, often referred to as the "sleep hormone", plays a crucial role in regulating your sleep-wake cycle. Produced naturally by the pineal gland in your brain, melatonin levels rise in the evening as it gets dark, signaling to your body that it’s time to sleep. In recent years, melatonin supplements have gained popularity as a natural sleep aid, but understanding how it works — and when to take it — is key to using it effectively.

What is Melatonin?

Melatonin is a hormone that helps control circadian rhythms, which are your body’s internal 24-hour biological clocks. Its production is influenced by light exposure:

  • High at night: Helps induce sleepiness.

  • Low during the day: Keeps you alert and awake.

According to the National Center for Complementary and Integrative Health (NCCIH), melatonin doesn’t make you fall asleep instantly; rather, it tells your body that it’s nighttime, preparing it for rest (NCCIH source).

How Does Melatonin Affect Sleep?

Melatonin’s main function is to shift your circadian clock to align with your desired sleep schedule. It can be especially beneficial for:

  • Insomnia — difficulty falling or staying asleep.

  • Jet lag — adjusting to a new time zone.

  • Shift work disorder — adapting to nighttime or irregular work hours.

Research shows that melatonin supplementation can reduce the time it takes to fall asleep by 7–12 minutes and improve overall sleep quality for some individuals (Sleep Foundation).

Natural Ways to Boost Melatonin Production

While supplements are widely available, lifestyle habits can also promote healthy melatonin levels:

  1. Reduce blue light exposure at night — Avoid phone, TV, or computer screens at least 1–2 hours before bed.

  2. Get daylight exposure during the day — Sunlight helps regulate your circadian rhythm.

  3. Maintain a consistent sleep schedule — Going to bed and waking up at the same time every day supports natural melatonin cycles.

Melatonin Supplements: Dosage and Safety

Melatonin supplements are typically available in doses ranging from 0.5 mg to 10 mg. Studies suggest starting with the lowest effective dose to minimize side effects, which can include:

  • Daytime drowsiness

  • Headaches

  • Dizziness

  • Nausea

Melatonin is considered safe for short-term use, but long-term safety remains unclear. Pregnant or breastfeeding women, and people with certain medical conditions, should consult a healthcare professional before taking it (Mayo Clinic).

Who Should Consider Melatonin?

Melatonin may be helpful for:

  • People adjusting to new sleep schedules.

  • Older adults with reduced natural melatonin production.

  • Children with certain developmental or neurological conditions (under medical supervision).

It may not be effective for everyone, and improving sleep hygiene should be the first step before relying on supplements.

The Bottom Line

Melatonin can be a useful tool for improving sleep, particularly for circadian rhythm disorders, jet lag, or shift work. However, it is not a cure-all for poor sleep habits. For best results, pair melatonin use with healthy bedtime routines, reduced nighttime screen time, and a consistent sleep schedule.

For more detailed guidance, visit the Sleep Foundation’s melatonin guide or the NCCIH melatonin overview..

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