When your body starts winding down for the night, it releases melatonin, a hormone produced by the pineal gland that signals your brain it’s time to sleep. Also known as the sleep hormone, melatonin doesn’t make you tired—it tells your body that darkness has arrived, and it’s safe to rest. This natural process is tied to your circadian rhythm, your body’s internal 24-hour clock that controls when you feel awake or sleepy. When that rhythm gets thrown off—by jet lag, night shifts, or screen time before bed—your melatonin levels can drop at the wrong time, making sleep harder to find.
That’s why many people turn to melatonin supplements, over-the-counter pills or gummies that mimic the hormone your body naturally makes. But not all sleep troubles need a supplement. If you’re struggling to fall asleep because you’re scrolling on your phone in bed, no amount of melatonin will fix that. The real fix? Less blue light, more darkness. Melatonin works best when your environment supports it—dark room, cool temperature, consistent bedtime. It’s not a sedative. It’s a timing cue.
People who work nights, travel across time zones, or have delayed sleep phase syndrome often see the biggest benefits. Older adults may also produce less melatonin naturally, which is why some find supplements helpful. But if you’re taking it for stress or anxiety-related insomnia, you might be treating the symptom, not the cause. Melatonin doesn’t calm your mind—it just says, "It’s bedtime."
And here’s the thing: melatonin isn’t regulated like a drug in the U.S. That means dosages on labels can be wildly off from what’s actually in the pill. Some studies found supplements contained anywhere from 83% less to 478% more melatonin than advertised. That’s why starting low—0.5 mg to 1 mg—is smart. More isn’t better. Too much can leave you groggy, give you weird dreams, or even throw your rhythm off again.
It also interacts with other things you might be taking. If you’re on blood pressure meds, anticoagulants, or immunosuppressants like tacrolimus, melatonin could change how they work. It’s not always dangerous, but it’s not always harmless either. Always check with your doctor if you’re on other meds, especially if you’re managing a chronic condition like diabetes or heart disease.
What you’ll find below are real, practical guides that cut through the noise. You’ll read about how melatonin fits into broader sleep health, why it sometimes fails, what alternatives actually work, and how other supplements or medications can interfere with it. There’s no fluff. Just clear info from people who know how these things play out in real lives—not just in labs.
Dec, 6 2025
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