Melatonin for Sleep

The hormone melatonin plays an important role in regulating the body’s clock. As the sun sets, the pea-sized pineal gland (named after its pinecone shape), located in the deepest recesses of the brain, begins to pump out the hormone melatonin. 

Melatonin levels remain high for the following eight to 10 hours. But when sunlight hits the retinas—even through the eyelids—melatonin production is suppressed. 

The rise and fall of this hormone figure prominently in the body’s circadian rhythm, which regulates the sleep/wake cycle. People with insomnia tend to have lower levels of melatonin, as do shift workers and frequent fliers. 

When to Take Melatonin

Taking supplemental melatonin 30 to 60 minutes before the desired bedtime may help many people who have trouble falling asleep. If you’re using a liquid or fast-acting form, you can take it as early as 20 minutes before bed. 

For body-clock issues (jet lag or shift work), timing may matter more than the amount you take. 

Dosage

The dosage of 1 milligram (mg) of melatonin is a standard recommendation, although even as little as 0.5 mg can convince the body that it’s time to hit the hay. Several studies have successfully used higher dosages of 2 to 3 mg to help get sleep schedules back in sync. Many sleep experts now recommend starting with the lowest effective dose—often 0.3 to 1 mg. To ensure you’re getting enough melatonin in your supplements, choose third-party-tested products.

Who Should Avoid Melatonin?

People with epilepsy should not take this hormone because of concerns that it may increase seizures; those taking medicines that slow blood-clotting like warfarin should not use melatonin because it could increase the risk of bleeding. Melatonin may also interfere with blood pressure medicine, medicine for diabetes, and immunosuppressants.

Some people’s dreams become more intense with melatonin use. Others may feel drowsy upon waking. 

Is Melatonin Safe for Kids?

Melatonin use in children shows promise for kids with long-standing or difficult-to-treat sleep problems. Among the reported side effects of melatonin use in children, the Sleep Foundation reports agitation, bedwetting, dizziness, drowsiness, fatigue, headache, and mood swings and notes, “Because melatonin is a hormone, some health professionals have suggested that taking it as a supplement could interfere with a child’s development.” 

The American Academy of Sleep Medicine advises that parents speak to their pediatrician before giving melatonin to children.