Melatonin: What It Does (and Doesn't Do)
Most people are taking it wrong. A clear look at what melatonin actually does and when it's worth using.
Melatonin is a hormone your body produces naturally. As it gets dark in the evening, your brain begins releasing melatonin to signal that sleep is approaching. Levels rise through the night and drop in the morning when it's time to wake up.
Melatonin supplements are widely available, but they are most effective for a specific purpose: resetting your body clock. They are not a general sleep aid.
What is melatonin?
Melatonin is a hormone your body produces naturally. As it gets dark in the evening, your brain begins releasing melatonin to signal that sleep is approaching. Levels rise through the night and drop in the morning when it's time to wake up.
Melatonin supplements are widely available, but they are most effective for a specific purpose: resetting your body clock. They are not a general sleep aid.
What melatonin is actually good for
Melatonin works best for circadian rhythm disorders — situations where your internal clock is out of sync with when you need to be awake or asleep. This includes:
Jet lag — taking melatonin before your intended bedtime, starting before your trip and continuing a few days after arrival, can meaningfully reduce symptoms
Shift work — taking melatonin after your shift, before your intended sleep time, can improve sleep quality and duration
Delayed sleep-wake phase — if you consistently fall asleep late and wake up late, a small dose of melatonin taken before your usual sleep time may help shift your schedule earlier
What melatonin won't fix
Many people take melatonin to treat insomnia. There is little to no evidence that it works for this purpose. If you're lying awake at night, the issue is likely not a melatonin deficiency. A sleep physician can identify what's actually driving the insomnia and recommend treatment that works.
Dosage
More is not better. Studies have examined doses from 0.3 mg to 10 mg, and a small dose often works as well as — or better than — a large one. A dose of around 0.3 mg closely matches your body's natural melatonin output. Larger doses push blood levels far above normal without producing better results.
Timing tends to matter more than dose, and the optimal timing varies depending on your specific sleep issue. A sleep physician can help you determine both.
Safety and regulation
Melatonin supplements are sold as dietary supplements and are not regulated by the FDA. This means the actual content of a supplement may differ from what's listed on the label. Choose a reputable brand and discuss use with your doctor before starting.
No serious side effects have been linked to melatonin, but long-term effects are not well studied. Melatonin may interact with certain medications, including those prescribed for mental health conditions. Always check with your medical provider first.