Melatonin: What It Is, How It Works, and What You Need to Know

When your body makes melatonin, a hormone produced by the pineal gland in response to darkness that signals your body it’s time to sleep. Also known as the sleep hormone, it’s not a sedative—it’s more like a quiet cue that tells your brain it’s nighttime. Unlike pills that knock you out, melatonin helps shift your internal clock. That’s why it works best for jet lag, shift work, or delayed sleep phase—not for general insomnia.

Many people turn to melatonin because they struggle with falling asleep, but it’s not a cure-all. The circadian rhythm, your body’s 24-hour internal clock that controls sleep-wake cycles relies on light and darkness cues. If you’re scrolling in bed at midnight, your brain gets confused. Melatonin can help reset that rhythm, but only if you pair it with good sleep hygiene, habits like consistent bedtime, avoiding screens before sleep, and keeping your room dark and cool. Without those, even the highest dose won’t fix broken sleep patterns.

Not everyone responds the same way. Studies show melatonin works best for people with delayed sleep phase, older adults whose natural levels drop with age, and travelers crossing time zones. It’s less effective for chronic insomnia caused by anxiety or pain. Doses matter too—most people need only 0.5 to 3 mg, taken 1 to 2 hours before bed. Higher doses don’t mean better sleep; they often lead to grogginess the next day.

Some supplements contain way more melatonin than labeled. The FDA doesn’t regulate them like drugs, so purity and dosage can vary. That’s why talking to a pharmacist before starting melatonin is smart—especially if you’re on other meds. It can interact with blood thinners, diabetes drugs, and even some antidepressants. And while it’s generally safe for short-term use, long-term effects aren’t fully known.

What you’ll find in the posts below isn’t just a list of melatonin facts. It’s real advice from people who’ve dealt with sleep problems, drug interactions, and side effects. You’ll see how melatonin fits into bigger pictures—like managing sleep apnea, understanding how painkillers affect brain chemistry, and using symptom diaries to track what really works. No fluff. No hype. Just what you need to know before you take another pill.