Melatonin
The body's natural sleep hormone — regulates circadian rhythm and promotes restful sleep.
Also known as: N-Acetyl-5-Methoxytryptamine
Overview
Melatonin is a hormone produced by the pineal gland in response to darkness. It doesn't directly cause sleep but signals to the body that it's time to prepare for sleep by lowering core body temperature and promoting drowsiness. Supplemental melatonin is one of the most popular sleep aids worldwide, and unlike prescription sleep medications, it doesn't cause dependence, suppress REM sleep, or produce a 'hangover' effect. It's particularly effective for circadian rhythm issues like jet lag and shift work disorder.
Key Benefits
Faster Sleep Onset
Melatonin reduces sleep onset latency (time to fall asleep) by an average of 7 minutes in clinical studies. While this may seem modest, it's significant for people who regularly lie awake for 30–60+ minutes.
Jet Lag Relief
Melatonin is the gold standard for jet lag prevention and treatment. Taking melatonin at the destination's bedtime helps reset the circadian clock. A Cochrane review found it significantly reduces jet lag severity when crossing 5+ time zones.
Circadian Rhythm Reset
For shift workers, delayed sleep phase disorder, and other circadian disruptions, melatonin helps reset the body's internal clock. Timing is critical — it must be taken at the desired sleep time consistently.
Antioxidant Properties
Melatonin is a potent antioxidant that crosses the blood-brain barrier. It directly scavenges free radicals and stimulates the production of other antioxidant enzymes, providing neuroprotective benefits.
Dosage & How to Take
Contrary to popular belief, more is not better with melatonin. Research shows 0.3–1mg is often more effective than higher doses.
| Purpose | Dose | Notes |
|---|---|---|
| General sleep support | 0.3–1 mg | 30–60 min before bed; start low |
| Jet lag | 0.5–3 mg | At destination bedtime for 3–5 days |
| Shift work | 1–3 mg | Before desired sleep time |
| Delayed sleep phase | 0.3–0.5 mg | 3–5 hours before desired sleep time |
Best Time to Take
30–60 minutes before desired sleep time; for delayed sleep phase, take earlier
With or Without Food
Can be taken with or without food; empty stomach may produce faster effects
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Sublingual tablets | Excellent | Fastest onset | Dissolves under tongue; bypasses first-pass metabolism |
| Liquid drops | Excellent | Precise dosing | Easy to adjust dose; fast absorption |
| Standard tablets | Good | General use | Most common form; 15–30% bioavailability |
| Extended-release | Good | Staying asleep | Releases over 6–8 hours; better for sleep maintenance |
Side Effects & Safety
Common
- Drowsiness (desired effect)
- Vivid dreams
- Morning grogginess (usually from too high a dose)
Rare
- Headache
- Dizziness
- Mild nausea
Contraindications
- Autoimmune conditions (melatonin modulates immune function)
- Pregnancy/breastfeeding
- Children (without medical supervision)
Interactions
May increase bleeding risk
May affect blood sugar regulation
Melatonin stimulates immune function — may counteract immunosuppression
Scientific Research
Optimal Melatonin Dosing
0.3mg was as effective as 3mg for improving sleep, with fewer side effects
Melatonin for Jet Lag
Melatonin significantly reduces jet lag severity when crossing 5+ time zones
Long-term Safety
No evidence of dependence, tolerance, or withdrawal after long-term melatonin use
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.