Melatonin is a naturally occurring hormone produced by a gland in the brain.
It regulates your circadian rhythm (the body’s natural 24-hour internal clock) and helps with sleep.
This hormone may also have other important roles that are not fully understood.
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Scientific evidence supports melatonin use in some conditions more so than others.
Melatonin levels typically increase at night when it gets dark and decrease during the daytime.
Circadian rhythm disruptions have associations withsleep disordersand other health problems.
Taking melatonin supplements helps mimic the action of natural melatonin.
When you take melatonin, you may experience tiredness, sleepiness, and faster sleep onset.
How Long Does It Take to Work?
When taken by mouth, peak melatonin levels happen within one hour.
Is It Effective?
There is some evidence to support that melatonin helps with some health conditions.
Delayed Sleep-Wake Phase Disorder (DSWPD)
DSWPDis a common circadian rhythm disorder.
People with DSWPD tend to experience a long-term inability to sleep and wake up at conventional times.
However, this is a weak recommendation due to the uncertainty that the benefits outweigh the risks.
In a small 2016 review, melatonin helped people fall asleep quicker by an average of 22 minutes.
However, many of the studies in this review were small.
The long-term effects and risks are also uncertain in children.
Jet Lag
Jet laghappens when you travel through multiple time zones.
Symptoms may include interrupted sleep, daytime tiredness, and impaired function.
However, people traveling across two to four time zones may still benefit.
In a 2014 Cochrane review, there is some low-quality evidence to support that melatonin improves sleep duration.
However, melatonin had no significant effects on other sleep quality measures.
How much melatonin to take depends on multiple factors, including your age, weight, and health goals.
However, the usual dosage for adults is around 8 mg daily for up to six months.
In contrast, the typical dosage for children is up to 3 mg daily for up to three months.
You may also find melatonin in creams, gargles, and gels.
Light exposure at night may block melatonin production.
This might be due to stress, schedule changes, or environmental factors.
Short-term sleep problems should usually go away after a few days or weeks.
The healthcare provider may ask about your sleep habits and request a sleep diary.
They will help figure out the cause of your sleep problems and discuss a treatment plan with you.
Summary
Your brain makes a naturally occurring hormone called melatonin.
This hormone interacts with certain receptors (binding sites) to regulate your circadian rhythm and help with sleep.
People have many uses for melatonin, but evidence only supports its use in some conditions.
This includes some sleep conditions and anxiety before surgery.
It’s essential to ensure a proper diagnosis and treatment of your medical condition.
If you experience chronic sleep problems, see a healthcare provider.
The healthcare provider will work with you to come up with a treatment plan.
If melatonin is appropriate for you, your provider can help determine the proper dosage and duration of treatment.
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Meng X, Li Y, Li S, et al.Dietary sources and bioactivities of melatonin.Nutrients.
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Tordjman S, Chokron S, Delorme R, et al.Melatonin: pharmacology, functions and therapeutic benefits.Curr Neuropharmacol.
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