What is Melatonin and How to Use It

Melatonin: Uses, Benefits, & Common Questions

Melatonin is a naturally occurring hormone that plays a vital role in regulating the body’s sleep-wake cycle, also known as the circadian rhythm. While our brains produce melatonin in response to darkness, it’s also widely available in supplement form, often used to help manage sleep-related issues. As people increasingly seek out non-prescription options for better sleep and overall wellness, melatonin has become one of the most commonly used natural remedies.

This explores what melatonin is, how it’s used, what symptoms it addresses, and provide answers to common questions people have about it.

What Is Melatonin?

Melatonin is produced by the pineal gland in the brain. Its main function is to signal to the body that it’s time to wind down and prepare for sleep. When it gets dark, melatonin levels rise, helping you feel sleepy. In the morning, light exposure reduces melatonin production, making you feel more alert and awake.

In some people, the body may not produce enough melatonin at the right times, leading to sleep disturbances. This is where melatonin supplements can help.

Common Uses of Melatonin

Melatonin is most often used as a sleep aid. It’s particularly helpful in situations where the natural sleep cycle is disrupted or out of sync with the environment. Some common uses include:

Insomnia: People who have difficulty falling or staying asleep may benefit from melatonin, especially when other treatments have been ineffective.

Jet Lag: Travelers who cross multiple time zones often use melatonin to adjust to the new time schedule more quickly.

Shift Work Sleep Disorder: People who work night shifts or rotating shifts may take melatonin to help them sleep during the day.

Delayed Sleep Phase Syndrome (DSPS): This condition causes people to fall asleep and wake up much later than desired. Melatonin can help reset their internal clock.

Children with Neurodevelopmental Disorders: In some cases, children with conditions like autism or ADHD are prescribed melatonin to help with sleep difficulties, under medical supervision.

Melatonin is also being explored for its potential benefits in areas beyond sleep, such as anxiety reduction, seasonal affective disorder (SAD), and even migraine prevention. However, more research is needed in these areas.

How Melatonin Is Taken

Melatonin is available over the counter in most countries and comes in a variety of forms, including tablets, capsules, gummies, and liquids. The dosage can vary, but common amounts range from 0.5 mg to 5 mg, depending on the condition and individual needs. Some people may benefit from as little as 0.3 mg, while others might require a higher dose for short-term use.

It’s generally recommended to take melatonin 30 minutes to an hour before bedtime. Because everyone’s body responds differently, it may take some experimentation (under medical guidance) to find the right dose and timing.

Possible Symptoms and Side Effects

Melatonin is considered safe for most people when taken short-term and at low doses. However, it can cause some side effects, particularly if taken in high doses or not used properly.

Common side effects may include:

• Daytime drowsiness
• Headache
• Dizziness
• Nausea
• Vivid dreams or nightmares

Less commonly, people may experience mood changes or gastrointestinal issues. It’s also possible for melatonin to interact with medications such as blood thinners, immune suppressants, diabetes medications, and birth control pills. For this reason, it’s important to consult a healthcare provider before starting melatonin, especially if you take other medications or have a chronic health condition.

Who Should Avoid Melatonin?

Melatonin is not recommended for everyone. Pregnant or breastfeeding individuals should avoid using it unless directed by a healthcare provider. It’s also not ideal for people with autoimmune disorders or certain hormone-sensitive conditions without medical guidance.

While melatonin is often used for children, it should only be given under a doctor’s supervision, as long-term safety in young users isn’t fully understood.

Helpful Tool

Melatonin can be a helpful tool for people struggling with sleep issues, particularly when caused by disrupted circadian rhythms. It’s widely accessible, generally safe, and often effective for short-term use. Still, it’s important to approach melatonin like any supplement—with awareness, proper timing, and ideally, guidance from a healthcare professional.

If you’re experiencing persistent sleep problems, melatonin might offer support, but it’s not a cure-all. Sleep hygiene, lifestyle factors, and underlying medical conditions should also be considered as part of a complete approach to better rest.

Sources:

NCCIH – Melatonin: What You Need to Know

Healthline – Melatonin: Benefits, Uses, Side Effects, and Dosage

Sleep Foundation – What Is Melatonin?

Mayo Clinic – Melatonin Overview

Johns Hopkins – Melatonin for Sleep: Does It Work?