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Struggling to fall asleep or adjust to a new time zone? Melatonin is a popular over-the-counter supplement that many people turn to for help with sleep. But before adding it to your routine, it’s important to understand how it works, when to use it, and what risks it may carry.

This guide covers everything you need to know about melatonin — from dosage and timing to side effects and who it’s best suited for.

What Is Melatonin?

Melatonin is a natural hormone produced by the pineal gland in the brain, primarily at night. It helps regulate your circadian rhythm, also known as your sleep-wake cycle. Melatonin production is influenced by light exposure — it rises in the evening and falls in the morning.

Melatonin supplements are synthetic versions of this hormone, typically used to help initiate sleep or adjust to changes in sleep schedules.

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Who Can Benefit from Melatonin?

Melatonin may be helpful for:

• Jet lag: Traveling across time zones can disrupt your sleep-wake rhythm. Melatonin can help reset it.

• Shift workers: Those who work night shifts may use melatonin to fall asleep during the day.

• Insomnia: For some, melatonin can shorten the time it takes to fall asleep, especially in older adults.

• Delayed Sleep Phase Syndrome (DSPS): A condition where falling asleep is consistently delayed.

• Children with autism or ADHD (under medical supervision): Melatonin may support better sleep routines.

How to Take Melatonin Safely

Recommended Dosage:

• Typical adult doses range from 0.5 mg to 5 mg taken 30 minutes to 1 hour before bedtime.

• Start with the lowest effective dose and increase only if needed.

• Higher doses don’t always work better and may cause grogginess.

Best Time to Take It:

• Take melatonin 30–60 minutes before bed, or as directed.

• For jet lag, take it at your destination’s bedtime to help reset your internal clock.

Potential Side Effects of Melatonin

While generally safe for short-term use, melatonin may cause side effects in some people, including:

• Drowsiness or grogginess the next morning

• Headache or dizziness

• Vivid dreams or nightmares

• Nausea

• Mood changes (in rare cases)

If side effects occur, lowering the dose or discontinuing use may help.

Is Melatonin Safe for Long-Term Use?

Melatonin is considered safe for short-term use, but the effects of long-term supplementation are still being studied. Regular, prolonged use should be discussed with a healthcare provider, especially for:

• Children and teens

• People with depression or anxiety

• Those taking blood pressure, seizure, or immune-modulating medications

• Pregnant or breastfeeding individuals

Melatonin and Drug Interactions

Melatonin may interact with:

• Blood pressure medications

• Antidepressants

• Blood thinners (e.g., warfarin)

• Immunosuppressants

• Diabetes medications

Always consult a healthcare provider if you’re taking any regular prescriptions.

Tips to Support Sleep Naturally (With or Without Melatonin)

1. Limit screen time at night — Blue light suppresses natural melatonin production.

2. Stick to a consistent sleep schedule, even on weekends.

3. Create a calming bedtime routine — reading, stretching, or listening to calming music.

4. Avoid caffeine and alcohol late in the day.

5. Keep your bedroom cool, dark, and quiet.

Melatonin can be a helpful tool for sleep issues, especially for jet lag or occasional insomnia. However, it’s not a magic cure — and it works best when combined with good sleep habits. Always start with a low dose and consult your doctor if you have ongoing sleep issues or take other medications.

FAQs

1. Can I take melatonin every night?
Occasional use is generally safe. For long-term use, speak with a healthcare provider.

2. How quickly does melatonin work?
It typically starts working within 30–60 minutes after taking it.

3. Is melatonin addictive?
No, melatonin is not habit-forming, but it may become less effective if overused.

4. Can children take melatonin?
Only under medical supervision. It’s sometimes used for children with sleep disorders, autism, or ADHD.