melatonin is an effective supplement that can help you fall asleep, especially if you have insomnia or jet lag. it may also provide other health benefits.
During my freshman and sophomore years, I lived in a dorm room with three boys.
WHILE DORM LIFE IS A TYPICAL PART OF MY COLLEGE LIFE, IT'S NOT ALWAYS GOOD FOR GOOD SLEEP, SO I TRIED AN OVER-THE-COUNTER (OTC) SLEEP AID THAT CONTAINS DOXYLAMINE SUCCINATE, A SEDATIVE ANTIHISTAMINE.
although it often left me dizzy the next morning, it got the job done.
however, while it should only be used occasionally, I find myself having to take it every night to get a good night's sleep.
given the potential long-term health effects, I researched alternatives and decided to try melatonin. thankfully, it worked just as well and didn't leave me feeling groggy in the morning.
but don't just believe in the benefits of melatonin for sleep – let's dig into it.
this article explains how melatonin helps with sleep, its other health benefits, and its dosage.
what is melatonin?
melatonin is a hormone that your body naturally produces (1).
it is produced by the pineal gland in the brain but is also found in other areas such as the eyes, bone marrow, and intestines (2).
it is often referred to as a sleep hormone because high levels can help you fall asleep.
however, melatonin itself won't let you down. it simply lets your body know it's nighttime so you can relax and fall asleep more easily (3).
melatonin supplements are popular among people with insomnia and jet lag. in many countries, you can buy melatonin supplements without a prescription.
in addition to being beneficial for sleep, this hormone also has strong antioxidant and anti-inflammatory effects (1).
summary: melatonin is a hormone naturally produced by the pineal gland. it can help you fall asleep by calming your body down before going to bed.
how does melatonin work?
melatonin works in tandem with your body's circadian rhythms (1).
simply put, the circadian rhythm is your body's internal clock. it lets you know when it's time to:
- go to bed
- awaken
- eat
melatonin also helps regulate your body temperature, blood pressure, blood sugar, weight, and levels of certain hormones (1, 4).
when it's dark outside, your melatonin levels start to rise, signaling to your body that it's time to go to bed. they then decrease in the morning, when it is very bright outside, to promote sobriety (5).
melatonin also binds to receptors in your body to help you relax.
for example, it binds to receptors in the brain to reduce neural activity. it can also lower levels of dopamine, a hormone that helps you stay awake, and it is involved in certain aspects of your eye's circadian cycle (6, 7).
although the exact mechanism of melatonin is unclear, research suggests that these processes may help you fall asleep.
instead, daylight regulates melatonin production, which is a way for your body to know it's time to get out of bed (8).
because melatonin can help your body prepare for sleep, people who don't make the most of melatonin at night may have trouble falling asleep.
many factors can contribute to decreased melatonin levels at night, such as alcohol consumption, smoking, caffeine intake, shift work, aging, certain medications, and exposure to excessive light at night—including blue light(9, 10).
taking melatonin supplements may help combat low levels and normalize your internal clock.
summary: melatonin works closely with your body's circadian rhythms to help you prepare for sleep. melatonin levels rise at night in response to darkness and decrease in the morning in response to light.
taking melatonin to sleep may help
there is strong evidence that taking melatonin before bedtime can reduce sleep latency—the amount of time you need to fall asleep—while increasing total sleep time (11, 12, 13).
a review of 11 studies showed that melatonin at bedtime reduced sleep latency by nearly 3 minutes and increased total sleep time by approximately 30 minutes compared with placebo. （11）。
another analysis of 23 studies of patients with disease-associated sleep disorders found that melatonin significantly reduced sleep disturbances and sleep latency while increasing sleep duration and quality. （13）。
although this analysis concluded that melatonin does not help improve sleep in people with mental disorders or brain disorders such as Alzheimer's disease, other studies have shown that this is not the case. （14, 15, 16）。
in addition, melatonin can counteract jet lag, a temporary sleep disorder.
when your body's internal clock is out of sync with the new time zone, jet lag occurs. shift workers may also experience jet lag symptoms because they work at times normally spent on sleep (17).
melatonin can help reduce jet lag by synchronizing your internal clock with time changes (18).
for example, an analysis of 11 studies of people who crossed 5 or more time zones found that melatonin may be effective in reducing the effects of jet lag (19).
however, before trying melatonin, it's best to develop healthy sleep habits, such as establishing a consistent sleep schedule, limiting alcohol and caffeine intake, and reducing bedtime exposure to lights and electronic devices.
summary: research shows that melatonin can help you fall asleep faster. in addition, it can help people with jet lag to fall asleep.
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additional melatonin health benefits
in addition to improving sleep, melatonin can provide other health benefits.
may support eye health
healthy indole-derived melatonin levels may support eye health.
This is because this hormone has a powerful antioxidant effect that can reduce your risk of eye diseases such as age-related macular degeneration (AMD) (20).
In fact, one review concluded that melatonin supplements can reduce AMD by neutralizing free radicals and reducing inflammation (21).
maybe helpful in the treatment of acid reflux and gastroesophageal reflux disease
Melatonin can help relieve acid reflux and gastroesophageal reflux (GERD) by protecting the lining of the esophagus (the tube that connects the throat to the stomach) from irritants such as acids, alcohol, and nonsteroidal anti-inflammatory drugs. （22）。
for example, one study showed that taking melatonin inhibits an enzyme system that destroys the esophageal epithelial barrier, which is responsible for protecting the deeper layers of the esophagus from damage.
damage to the esophageal epithelial barrier is known to lead to acid reflux and gastroesophageal reflux, which can eventually lead to more serious health complications such as cancer. （23, 24）。
nevertheless, further research is needed.
can reduce the symptoms of tinnitus
tinnitus is a disease characterized by tinnitus. the situation is usually worse when there is less background noise, such as when you try to fall asleep (25).
interestingly, researchers suggest that taking melatonin may help reduce symptoms of pronounced tinnitus and improve sleep. （26）。
a review of five studies concluded that melatonin alone or in conjunction with tinnitus medications could control the condition while improving sleep. however, the low quality of these studies limited the strength of the evaluation results (27).
may relieve migraine attacks
migraine attacks are a recurring type of headache that causes severe pulsatile pain or a feeling of pulse, usually on one side of your head.
several prescription medications help treat migraines, but melatonin can also relieve pain because of its ability to suppress pain sensations (28).
in a review of 11 studies, melatonin significantly reduced the severity and frequency of migraines in children and adults compared with placebo, but the effects varied. （28）。
different reviews of 25 studies found similar results, suggesting that taking 3 mg of melatonin before bedtime reduced the frequency of migraines in adults. （29）。
summary: melatonin can support eye health, relieve tinnitus symptoms, treat acid reflux and gastroesophageal reflux disease, and relieve migraine attacks, but these uses require stronger evidence.
how to take melatonin
if you are considering trying melatonin to treat insomnia, it is recommended to start with a low-dose supplement.
for example, start at 0.5-1 mg 30 minutes before bedtime. if this does not seem to help you fall asleep, try increasing the dose to 3-5 mg.
taking more than 5 mg of melatonin is unlikely to help you fall asleep faster. the goal is to find the lowest dose to aid sleep.
HOWEVER, BEFORE ADDING OTC MELATONIN TO YOUR DAILY ROUTINE, IT IS BEST TO FOLLOW THE INSTRUCTIONS THAT CAME WITH THE SUPPLEMENT AND CONSULT A HEALTHCARE PROFESSIONAL.
since melatonin comes in different forms, you may also want to consult with a doctor or pharmacist to find out what form is best for you.
melatonin is widely used in the united states. elsewhere, such as in the European Union and Australia, you will need to prescribe melatonin (30).
summary: if you want to try melatonin, start taking 0.5–1 mg 30 minutes before bedtime. however, it is a good idea to consult a healthcare professional before using melatonin.
melatonin side effects
current evidence suggests that melatonin supplements are safe, non-toxic, and non-addictive to children or adults (1, 31, 32).
long-term supplementation may also be safe. studies have found that intake of 2-10 mg of melatonin per day for up to 3.5 years has no significant adverse events. （31）。
unlike other hormones, no evidence taking melatonin affects your body's ability to naturally produce itself.
however, melatonin supplementation has been reported to have several mild, transient side effects. these include (1, 31, 32):
- daytime drowsiness
- fatigue
- dizzy
- headache
- disgusting
- the feeling of cold
summary: current research suggests that melatonin is safe, non-toxic, and non-addictive. however, studies have reported mild side effects such as dizziness, nausea, and daytime drowsiness.
melatonin interactions
despite its relatively strong safety profile, melatonin may interact with multiple medications, affecting its effectiveness or increasing the risk of side effects.
drugs that may interact with melatonin include (1, 31, 32, 33, 34, 35):
- sleep aids or sedatives
- blood thinner
- anticonvulsants
- blood pressure medications
- antidepressant
- oral contraceptive
- diabetes medications
- immunosuppressant
if you have a medical condition or are taking any of the above medications, it is best to consult your doctor before starting melatonin.
melatonin may also interact with alcohol. some studies have shown that moderate to heavy alcohol consumption can lower melatonin levels, thereby disrupting sleep quality, although the results have been mixed (36).
Low levels of melatonin — and the associated persistent sleep problems — have been linked to an increased risk of relapse in people with alcohol use disorder (AUD) and trying to quit drinking. （36）。
Therefore, melatonin supplements may play a key role in preventing and treating AUD, as well as reducing oxidative stress and inflammation caused by heavy and frequent alcohol consumption. （36, 37）。
summary: melatonin may interact with medications used to treat common health conditions such as high blood pressure and diabetes. drinking moderate amounts of alcohol before bedtime may also lower melatonin levels, which can affect sleep.
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melatonin and pregnancy
your natural melatonin levels are important during pregnancy. in fact, melatonin levels fluctuate throughout pregnancy (38, 39).
during your first and second trimesters, the nocturnal peak of melatonin decreases.
however, as your expiration date approaches, melatonin levels begin to rise. at term, melatonin levels reach their maximum. they return to preconception levels after childbirth (39).
when you are pregnant, melatonin is transferred to the developing fetus, where it contributes to circadian rhythms as well as the development of the nervous and endocrine systems (38, 40).
melatonin also appears to protect the fetal nervous system. the antioxidant effects of this hormone are thought to protect the developing nervous system from damage caused by oxidative stress (40).
while it is clear that melatonin is important during pregnancy, few studies have examined melatonin supplementation during pregnancy (31, 32, 41).
therefore, it is not recommended to take melatonin supplements during pregnancy (1).
summary: melatonin levels change throughout pregnancy and are important for a developing fetus. however, due to the lack of research in this area, melatonin supplementation during pregnancy is discouraged.
melatonin and infants
during pregnancy, melatonin is transferred to the developing fetus. however, after birth, the baby's pineal gland begins to make itself (42).
melatonin levels are low during the first 3 months of life. they increase after this time, possibly due to the presence of melatonin in breast milk (43).
after childbirth, your melatonin levels are highest at night. therefore, breastfeeding at night may contribute to the development of your baby's circadian rhythm (44).
although melatonin is a natural component of breast milk, there are no data on the safety of melatonin supplementation during breastfeeding. therefore, the use of melatonin supplements during lactation is not recommended (1, 44).
summary: although babies begin to produce melatonin after birth, their levels are initially low and can be supplemented naturally by breast milk. if you are breastfeeding, there is not enough evidence to recommend using melatonin supplements.
melatonin and children
healthy children and adolescents may also have difficulty falling asleep.
The prevalence of sleep disorders is particularly high in children with developmental disabilities such as autism spectrum disorder (ASD) and attention deficit hyperactivity disorder (ADHD). （45）。
the effectiveness of melatonin in children and adolescents is still being studied.
a review of seven studies of melatonin use in children and adolescents found that children who received melatonin as a short-term treatment fell asleep faster and slept longer than those who received a placebo. （46）。
a small study followed people who had used melatonin from an early age for about 11 years. the results found that their sleep quality did not differ significantly from the control group that did not use melatonin. this suggests that their sleep problems normalize over time (47).
Melatonin studies of children with developmental disabilities such as ASD and ADHD have shown different results. In general, they found that melatonin can help children with the disorder sleep longer, fall asleep faster, and sleep better (48, 49).
tolerability, dosage, and precautions
melatonin is well tolerated in children. despite concerns that long-term use may delay puberty — as a natural decline in nighttime melatonin levels is associated with the onset of puberty — more research is needed (50).
melatonin supplements for children are usually sold in the form of gummies.
dosages vary by age and more research is needed to determine the optimal dosage and effectiveness. nevertheless, the common recommendation is 1 mg for infants, 2.5-3 mg for older children, and 5 mg for young people. （45）。
also, because researchers don't yet understand the long-term effects of melatonin use on children, it's best to help your child implement good sleep habits before you give them melatonin — if those habits aren't already in place. （43, 45, 51）。
summary: melatonin can improve the time it takes children to fall asleep, as well as all aspects of sleep quality in children with developmental disabilities. however, the long-term effects of melatonin therapy on children remain largely unknown.
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melatonin and the elderly
as we age, the secretion of melatonin decreases. these natural declines can lead to poor sleep in older adults (52).
although research is ongoing, research suggests that melatonin supplementation may improve sleep time and duration in older adults (53, 54).
melatonin can also help people with mild cognitive impairment or alzheimer'Alzheimer'ss disease. some studies have shown that melatonin can improve sleep quality and morning alertness in individuals diagnosed with these conditions. however, more research is needed (15, 16).
while generally well tolerated, melatonin supplements may increase daytime sleepiness in older adults, especially when used in combination with prescription sleep medications. （55）。
notably, studies have shown that the anti-inflammatory effects of melatonin may be beneficial for older adults, who tend to be more likely to develop chronic inflammation, such as heart disease, than younger people. （56）。
the most effective dose of melatonin in older adults is 1-6 mg, but it is best to try the lowest possible dose first. caution is necessary because melatonin can interact with common prescription medications (54, 57).
older adults should make sure to speak with a pharmacist or doctor before taking melatonin.
summary: melatonin levels naturally decrease as we age. supplementing with low doses may help improve sleep quality in older adults.
bottom line
melatonin is an effective supplement that can help you fall asleep, especially if you have insomnia or jet lag. it may also provide other health benefits.
if you are considering melatonin, be sure to consult with your doctor or pharmacist first to see if it is right for you and if it will interact with any medications you are taking.
you can then start taking a low dose of 0.5–1 mg 30 minutes before bedtime. if this does not help, try increasing the dose to 3-5 mg.
melatonin is generally well tolerated, although there may be mild side effects.