Bedtime should be a time of total relaxation, allowing your mind and body to get some rest after a long day’s activity. But are you still struggling to fall asleep even when you are tired? You are not alone.
Your body might be missing its natural ‘sleep signal’. That signal is melatonin. It is a hormone that commands your brain to relax. When factors such as long or late-night screen time, stress or irregular routines disturb it, falling asleep can start to feel difficult. But before you pop a new supplement, let’s understand what melatonin is, how it helps and how to use it the right way to make the most of it.
What is Melatonin?
Melatonin is a hormone produced naturally by the pineal gland in the brain. It controls your sleep-wake cycle, helping your body understand when it’s to sleep or when to wake up. Melatonin plays an important role in regulating the body’s 24-hour internal clock (also known as the circadian rhythm).
How Does Melatonin Work?
The pineal gland in the brain makes most of the body’s melatonin. This hormone is naturally made from an amino acid called tryptophan. Once melatonin is released, it moves through blood and spinal fluid, sending signals throughout the body.
Its level increases especially at night, as compared to daytime, which helps the body recognise that it’s time to sleep.
At a glance
| Brain (Pineal gland)
↓ Produces melatonin ↓ Light exposure → inhibits or reduces melatonin production Darkness → stimulates melatonin production ↓ Body receives signals : it’s time to sleep |
Health Benefits of Melatonin Supplements
Although melatonin is mostly used for sleep, it may also support other body functions too.
1. May Support Better Sleep
Melatonin is often called a sleep hormone because it sends a signal to your brain that it’s nighttime. Research shows it may help people fall asleep more quickly, especially those who have delayed sleep habits or insomnia.
2. May Help With Jet Lag
When you travel across time zones, it might disrupt your body clock or circadian rhythm. Melatonin supplements may help adjust your sleep cycle faster and reduce jet lag issues such as poor sleep or daytime tiredness.
3. Helpful for Shift Workers
People who work at night often find it hard to sleep during the day. Melatonin may help improve daytime sleep quality when the body’s natural sleep rhythm is disturbed.
4. May Help With Seasonal Mood Changes
Seasonal Affective Disorder (SAD) is linked to changes in sunlight during different seasons. Since melatonin responds to light and darkness, researchers are exploring how it may influence mood in seasonal depression. More research is still needed, but better sleep itself can help emotional balance.
5. May Support People With Acid Reflux (GERD)
Some research suggests that melatonin may help reduce stomach acid production and support the valves that prevent acid from moving back into the food pipe. This may ease heartburn symptoms, though it should not replace medical treatment.
Quick tip
If you are already taking any medications or have an existing health condition, it is advised to talk to your doctor before starting melatonin. It can interact with certain medicines, such as blood pressure medicines, antidepressants, diabetes medication, or blood thinners.
Other Benefits of Melatonin Beyond Sleep
Melatonin doesn’t simply help you sleep; it also supports regulating your hormones, body temperature, weight, blood pressure, and blood sugar. A supplement might help your body get back on track because low levels at night can make it harder to fall asleep.
How Much Melatonin Should You Take?
The ideal dose of melatonin supplement depends on the cause, why you are taking it and your age. It is strictly advised to follow the doctor’s advice along with the instructions on the label before taking this supplement.
Remember, more is not better.
Adults are typically recommended to:
- 2 mg (usually slow-release pills) once a day.
- The doctor may start with the lowest effective dose and increase gradually if required.
- The maximum dose is usually 10 mg per day, and only under medical supervision.
- Taking too much of this supplement can cause mild side effects such as sleeplessness, headache, nausea or disturbing dreams.
Important advice: Children, teenagers, pregnant women, lactating mothers or individuals with any comorbidity should always consult a doctor before taking a melatonin supplement.
When Should You Take a Melatonin Supplement?
Timing is just as important as dose.
For short-term sleep issues, take 1-2 hours before bedtime.
For long-term sleep issues, take 30-60 minutes before bed.
Easy Ways to Increase Supplements’s Effect
- Avoid intake of caffeine during the evening and nighttime.
- Melatonin works best when combined with good sleep practices, such as avoiding using phones or screen time before bed.
- Keep your bedroom dark and cool.
- Maintain consistent sleep and wake-up times.
Note: Take a melatonin supplement as a support, not a long-term solution.
Bottom line
There are many natural ways to boost melatonin production in the body, including lifestyle and diet. When sleep cycles are disturbed and natural levels are low, a melatonin supplement may help regulate our natural sleep cycle. It can support resetting your body clock and gradually support better sleep when taken in the prescribed dosage and timing.
‘Melatonin works best as gentle support when your body needs help finding its natural sleep rhythm again.’
FAQs
Q: Can sunlight help increase melatonin naturally?
A: Yes. Spending time in sunlight during the day helps your body produce serotonin. Later, serotonin helps the body make melatonin at night, which supports better sleep.
Q: What foods help the body produce melatonin?
A: Foods rich in tryptophan — such as turkey, chicken, eggs, fish, peanuts, soy, and seeds — help boost serotonin levels. Serotonin plays an important role in melatonin production.
Q: Do any foods contain melatonin directly?
A: Some foods like apples, beans, rice, barley, and cucumbers naturally contain small amounts of melatonin. Research is still ongoing, but including these nutritious foods in your diet may support overall sleep health.
Q: What Can lower my natural melatonin levels?
A: Things like alcohol, smoking, caffeine, working night shifts, ageing, some medications, and even too much screen time can reduce your natural melatonin. Taking a supplement in these cases may help restore normal levels and get your sleep–wake cycle back on track.
Q: Does melatonin cause weight gain?
A: Yes, it may cause weight gain, but it is uncommon. Consult your doctor if you are concerned about putting on weight after taking melatonin.
Q: Can I take melatonin every night?
A: Yes, you can take it every night, but consult your doctor for the duration of treatment. If you are taking it for jet lag, you will be suggested to take a minimum effective dose for 5 days only. In other cases of insomnia, it can be taken for a little longer, for about 3 months.
Q: Can melatonin be used for jet lag?
A: Yes, melatonin tablets can be used for the treatment of jet lag in adults. The biological day and night rhythm can be disturbed by travelling to countries lying in different time zones. This is known as jet lag. The symptoms and their severity vary from person to person but are generally worse and last longer the more time zones are crossed. Melatonin tablets can help restore the normal day-and-night rhythm and reduce the symptoms.
Q: What are the advantages of melatonin over other sleep agents?
A: The advantages of melatonin over other sleep agents include that this medicine does not make the patient develop tolerance (after some time of use of melatonin, it is no longer effective at the same dose). Unlike other similar hypnotic drugs, melatonin does not cause unwanted effects such as hangovers and physical dependence.
Reference:
- National Center for Complementary and Integrative Health (NCCIH). Melatonin: What You Need To Know. U.S. Department of Health and Human Services; 2024. Available from:https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
- Reiter RJ, Tan DX, Kim SJ, et al. Unlocking the health benefits of melatonin supplementation: A promising preventative and therapeutic strategy. PMC. Published online. Available from: https://www.ncbi.nlm.nih.gov/books/NBK534823/
(The article is written by Nancy Dixit, Subject Matter Expert, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)
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