Melatonin is a hormone your body naturally produces to help regulate your sleep-wake cycle (circadian rhythm). It's often called the "sleep hormone" because it signals to your body that it’s time to wind down and rest—especially when it gets dark.
๐ What Melatonin Does
-
Produced by the pineal gland in the brain, mainly at night
-
Helps you feel sleepy and fall asleep more easily
-
Sensitive to light exposure (blue light at night can block its production)
๐ Should You Take Melatonin Supplements?
✅ When Melatonin Might Help
Melatonin can be safe and effective when used short-term for:
-
Jet lag
-
Shift work sleep disorder
-
Delayed sleep phase syndrome (trouble falling asleep at a normal time)
-
Insomnia (mild or temporary)
-
Children with ADHD or autism (under medical guidance)
⚠️ When to Be Cautious
-
It’s not a sedative, so it won’t “knock you out” like a sleeping pill.
-
Taking too much or using it long-term can disrupt your body’s natural rhythm.
-
May cause side effects like grogginess, vivid dreams, headaches, or hormonal changes in sensitive people.
๐ How Much Should You Take?
-
Start small: 0.3–1 mg is often enough (most pills are overdosed at 5–10 mg!)
-
Take it 30–60 minutes before bed
-
Use it occasionally, not nightly—unless directed by a doctor
๐ When Melatonin May Not Help
-
If your sleep issues are due to anxiety, poor sleep habits, or screen time, melatonin won’t fix the root cause.
-
Not ideal for people with autoimmune conditions or on certain medications (talk to a healthcare provider first).
✅ Natural Ways to Boost Melatonin
-
Get natural sunlight during the day
-
Dim lights and limit screens at night
-
Eat melatonin-rich foods: tart cherries, grapes, walnuts, oats, milk