Melatonin plays a key role in improving sleep quality and duration, especially for those struggling with insomnia. Its effects depend on the dosage used. Naturally produced by the body, melatonin is known as the sleep hormone because rising levels signal that it’s time to sleep. While it doesn’t directly cause sleep, it helps your body prepare to fall asleep more easily. Continue reading to explore melatonin’s benefits, potential side effects, and risks for specific groups.
How does melatonin work?
Melatonin works closely with your body’s circadian rhythm, signaling when it’s time to sleep, wake, and regulate key functions like blood pressure, blood glucose, body weight, hormone levels, and body temperature. Low nighttime melatonin production can disrupt sleep, caused by factors such as alcohol, smoking, caffeine, shift work, aging, certain medications, and blue light exposure. Supplementing with melatonin may help restore balance and reset your internal clock. Consult a doctor before starting melatonin to ensure it’s the right choice for you.
Taking melatonin for sleep may help
A 2019 review of 11 studies found that taking melatonin before bed reduced the time it takes to fall asleep by nearly 3 minutes and increased total sleep duration by about 30 minutes compared to a placebo. Similarly, a 2021 review of 23 studies on individuals with sleep disorders linked to medical conditions showed that melatonin significantly improved sleep quality, reduced disturbances, and shortened sleep latency.
Melatonin may also help manage jet lag by realigning your internal clock with new time zones—a benefit that can extend to shift workers facing irregular sleep patterns. However, before turning to supplements, focus on building healthy sleep habits like keeping a regular sleep schedule, reducing caffeine and alcohol intake, and limiting screen time before bed.
Additional melatonin health benefits
Beyond sleep support, melatonin may offer additional health benefits across various conditions:
- Eye Health: A 2019 study suggests melatonin’s antioxidant properties may help slow age-related macular degeneration by reducing inflammation and neutralizing free radicals.
- Acid Reflux & GERD: Melatonin may protect the esophageal lining from damage caused by acid, alcohol, and certain medications, potentially easing reflux symptoms.
- Tinnitus: Some research indicates melatonin could help lessen the severity of tinnitus symptoms.
- Migraine Relief: Melatonin may reduce migraine frequency and intensity by modulating pain pathways.
- Brain Health: Early studies show melatonin may enhance sleep quality and morning alertness in people with Alzheimer’s disease, though more research is needed.
These findings highlight melatonin’s broader potential, but professional guidance is recommended before use for non-sleep-related issues.
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How to take melatonin
If you’re considering melatonin for insomnia, begin with a low dose—typically 0.5 to 1 mg taken about 30 minutes before bedtime. If needed, you can gradually increase to 3–5 mg, but doses above 5 mg usually don’t improve sleep onset further. The key is to find the smallest effective dose. Always follow the product’s instructions and consult your doctor before adding melatonin to your routine.
Melatonin side effects
Research shows that melatonin supplements are generally safe, non-toxic, and non-addictive for both adults and children. Studies report no serious side effects with daily use of 2 to 10 mg for up to 3.5 years, and there’s no evidence that it disrupts your body’s natural melatonin production.
However, some people may experience mild, short-term side effects, including:
- Daytime drowsiness
- Fatigue
- Dizziness
- Headaches
- Nausea
- A sensation of feeling cold
As with any supplement, it’s best to consult a healthcare provider before starting melatonin.
Melatonin interactions
Melatonin can interact with several medications, potentially reducing their effectiveness or increasing the risk of side effects. Common interactions include:
- Sleep aids or sedatives
- Blood thinners
- Anticonvulsants
- Blood pressure medications
- Antidepressants
- Oral contraceptives
- Diabetes medications
- Immunosuppressants
If you’re taking any of these, consult your doctor before using melatonin.
Melatonin may also interact with alcohol. Recent 2024 research indicates that moderate to heavy alcohol use can lower melatonin levels and disrupt sleep, though findings remain mixed.
Melatonin and pregnancy
During pregnancy, melatonin naturally passes to the developing baby, supporting the formation of circadian rhythms and the development of the nervous and endocrine systems. It may also help protect the fetal brain from oxidative stress.
However, due to limited research on melatonin supplementation during pregnancy, its use is not recommended. Similarly, there is no safety data available for melatonin use while breastfeeding, so it’s best to avoid supplements during this time unless advised by a healthcare provider.
Melatonin and children
The effectiveness of melatonin in children and adolescents is still under study. A 2019 review showed that short-term melatonin use helped children fall asleep faster and sleep longer compared to a placebo. However, a 2018 study tracking 69 individuals who used melatonin since childhood for about 11 years found no significant long-term difference in sleep quality compared to those who never used it.
Tolerance, dosage, and precautions
Some research suggests that long-term melatonin use might delay puberty, as natural melatonin levels typically decline when puberty begins. However, more studies are needed to confirm this.
Given the uncertainty around melatonin’s long-term effects in children, it’s best to focus on healthy sleep habits before considering supplements. Always consult your child’s pediatrician first—they can assess your child’s needs and recommend the right dosage if melatonin is appropriate.
Frequently Asked Questions
What is melatonin?
Melatonin is a natural hormone produced by the pineal gland that helps regulate your sleep-wake cycle, also known as the circadian rhythm.
How does melatonin help with sleep?
Melatonin signals your body that it’s time to prepare for sleep, helping you fall asleep more easily and improving sleep quality.
Can melatonin make you sleep instantly?
No, melatonin doesn’t directly cause sleep but helps regulate your body’s internal clock to promote natural sleepiness.
What are the common uses of melatonin supplements?
Melatonin is commonly used to manage insomnia, jet lag, shift work sleep issues, and sometimes other conditions like tinnitus or migraine relief.
Is melatonin safe to use?
Melatonin is generally safe and non-addictive when used appropriately, but it can cause mild side effects and may interact with certain medications.
How should I take melatonin?
Start with a low dose (0.5 to 1 mg) about 30 minutes before bedtime and adjust as needed, but don’t exceed 5 mg without medical advice.
Can children take melatonin?
Melatonin may help some children with sleep issues, but long-term effects are unclear. Always consult a pediatrician before giving melatonin to children.
Does melatonin affect puberty?
There is some evidence that long-term melatonin use might delay puberty, but more research is needed to confirm this.
Can melatonin be taken during pregnancy or breastfeeding?
Melatonin supplements are not recommended during pregnancy or breastfeeding due to limited safety data.
Can melatonin interact with other medications?
Yes, melatonin can interact with various drugs, including blood thinners, antidepressants, and blood pressure medications. Consult your doctor before use.
Conclusion
Melatonin plays a vital role in regulating your sleep-wake cycle and can be an effective aid for improving sleep quality and managing sleep disorders. While generally safe for short-term use, its long-term effects—especially in children, pregnant, or breastfeeding women—remain unclear. Always prioritize healthy sleep habits first and consult a healthcare professional before starting melatonin supplements to ensure safe and appropriate use tailored to your individual needs.
