Melatonin has become one of the most commonly used sleep supplements, yet it is widely misunderstood.
Melatonin is not a sedative. It does not knock you out, improve the depth of sleep, or guarantee that you will fall asleep faster. Melatonin is a hormone produced by the pineal gland in response to darkness. Its primary role is to signal to your brain and body that it is nighttime and that sleep should begin. It helps regulate your circadian rhythm, your internal body clock. If that rhythm is disrupted, taking melatonin may not solve the underlying issue.
One of the most important but overlooked facts about melatonin is that your wake time determines the following night's melatonin release. The time you get out of bed sets the clock for when your body will naturally begin producing melatonin again. Melatonin works on roughly a 14-hour reset cycle. If you wake at 6 am, your brain will typically start increasing melatonin production around 8 pm. If you sleep in or wake at different times each day, you shift that cycle and confuse your internal clock. This is why consistent wake times are far more powerful than relying on supplements.
Supplement quality is another concern. Melatonin doses in over-the-counter products are not tightly regulated and are often far higher than what the body naturally produces. Physiological melatonin levels are measured in micrograms, yet many supplements contain milligram doses, sometimes ten times more than needed. Higher doses do not equal better sleep and may increase side effects such as vivid dreams, morning grogginess, or headaches.
Melatonin is also not appropriate for everyone. It is generally not recommended for children unless medically supervised, as it may delay puberty by influencing reproductive hormones. Some research also suggests that long term supplementation could reduce the body's own melatonin production.
There are important medication interactions to consider. Melatonin can interact with SSRI antidepressants, oral contraceptives, blood pressure medications, and diabetes medications, potentially altering their effects.
Before reaching for melatonin, focus on the foundations: consistent wake times, morning light exposure, reduced evening screen use, and a dark sleep environment. And of course, quit caffeine at least 10 hours before bedtime. Supporting your natural rhythm will always be more powerful than trying to override it.
