If you’ve ever stared at the ceiling waiting for sleep, you’ve probably heard about melatonin. It’s a hormone your body makes naturally to signal that it’s night time. Taking it as a supplement can help reset that signal when your internal clock is off, like after a late flight or a shift change.
Most people use melatonin for three main reasons: falling asleep faster, adjusting to a new time zone, and managing the occasional insomnia spike. A 2023 study of 300 night‑shift workers showed that a low dose (0.5 mg) taken 30 minutes before bedtime cut the time to fall asleep by about 20 %. If you’re just looking for occasional help, a low dose is often enough.
Kids with certain sleep disorders sometimes benefit too, but you should always talk to a pediatrician first. For adults, melatonin is also studied for its potential role in supporting eye health and reducing jet‑lag symptoms, though the evidence is still emerging.
There’s no one‑size‑fits‑all answer, but most experts start with 0.5 mg to 3 mg taken 30–60 minutes before bed. If you’re new to it, begin at the low end and see how you feel. Some people find 5 mg works better for deep‑time‑zone changes, but higher doses can cause grogginess the next morning.
Take melatonin on an empty stomach if possible – food can delay its absorption. And try to keep a consistent bedtime routine; melatonin works best when your body already expects sleep at the same hour each night.
A quick tip: if you’re traveling eastward, take melatonin in the evening of your destination’s time zone. For westward trips, a dose a few hours before your usual bedtime often eases the shift.
Side effects are usually mild: some report headaches, vivid dreams, or a short period of drowsiness after waking. If you notice any heart palpitations or severe dizziness, stop taking it and check with a doctor.
Remember, melatonin isn’t a sedative. It won’t knock you out like prescription sleep meds, but it nudges your body toward the sleep window you set. Pair it with a dark room, limited screen time, and a cool temperature for the best results.
In short, melatonin can be a handy tool for occasional sleep hiccups, jet lag, or shift‑work adjustments. Start low, stay consistent, and watch how your nights improve. If you have chronic insomnia or health conditions, always get a professional’s advice before making it a regular habit.
A detailed look at melatonin compared with herbal, mineral, prescription and behavioral sleep aids, helping you pick the right option for better rest.