💊 Melatonin for Sleep

What is melatonin?

Melatonin is a hormone your body naturally produces in the pineal gland. 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's time to sleep; when there's light, production decreases.

Melatonin is not a sleeping pill. It doesn't force you to sleep. It signals your body that it's the right time to rest, facilitating the natural transition to sleep.

Who benefits most?

• Jet lag: helps adjust your biological clock when traveling across time zones
• Shift workers: facilitates sleeping at unconventional hours
• Older adults: natural melatonin production decreases with age
• Delayed circadian rhythm: people who naturally fall asleep very late

Dosage and timing

The recommended dosage is generally 0.5 to 3 mg, taken 30-60 minutes before bed. Higher doses (5-10 mg) can be counterproductive, causing next-day drowsiness or further disrupting your natural cycle.

Studies show melatonin helps people fall asleep about 7 minutes faster on average. Not a huge difference, but meaningful for those with specific sleep-onset difficulties.

Possible side effects

• Next-day drowsiness
• Mild dizziness
• More vivid dreams than usual
• Headache (uncommon)

Consult your doctor before taking melatonin, especially if pregnant, on other medications, or with autoimmune conditions.

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