Melatonin

What melatonin is

Melatonin is a hormone produced by your pineal gland when it gets dark. It doesn't 'cause' sleep the way a sedative does — it tells your body that night has arrived, nudging your internal clock. That distinction explains why it works well for some sleep problems and poorly for others.

What it's actually good for

Melatonin's strongest evidence is for circadian problems — situations where your body clock is out of sync with when you want to sleep:

• Jet lag, especially crossing several time zones eastward
• Delayed sleep phase (night owls trying to shift earlier)
• Shift-work sleep timing
• Some non-24-hour rhythm disorders

For ordinary insomnia — trouble sleeping in your own bed on your own schedule — melatonin's benefit is smaller and less consistent than many people expect.

Dose and timing

More is not better. Studies often find low doses (around 0.5–1 mg) as effective as much larger ones, with fewer side effects like grogginess. Timing matters more than dose for circadian goals — taken a few hours before your target bedtime, it can shift your clock earlier.

Safety and cautions

Short-term use is generally considered safe for adults, though it can cause grogginess, vivid dreams, or headaches. Supplement quality varies widely, and actual content often differs from the label. It's not recommended for children, or during pregnancy, without medical guidance.