Does it really work? Everything you need to know before taking it.
Find your ideal time to sleep or wake up
Calculate my sleep cycles →Melatonin is a hormone your body produces naturally in the pineal gland of the brain. Its main function is to regulate the sleep-wake cycle (circadian rhythm). When it gets dark, the brain increases melatonin production as a signal that it is time to sleep; when there is light, production decreases.
Melatonin is not a sleeping pill. It does not force you to sleep. What it does is signal to your body that this is the right time to rest, facilitating the natural transition into sleep.
Melatonin as a supplement is most effective in specific situations:
For chronic insomnia caused by stress or anxiety, melatonin has a limited effect. In these cases, it is more effective to work with a professional on cognitive-behavioral therapy.
The generally recommended dose is 0.5 to 3 mg, taken 30 to 60 minutes before bedtime. A common mistake is thinking that more is better: high doses (5–10 mg) can be counterproductive, causing next-day drowsiness or further disrupting the natural cycle.
Studies show that, on average, melatonin helps people fall asleep about 7 minutes faster. It is not a huge difference, but it can be significant for those who have specific difficulties with sleep onset.
Consult your doctor before taking melatonin, especially if you are pregnant, taking other medications, or have autoimmune conditions. Prolonged use without medical supervision is not recommended.
If you prefer not to take supplements, you can boost your natural melatonin production: