What Is Melatonin and How Does It Work?

Melatonin is a natural hormone that plays a crucial role in regulating our sleep-wake cycle. Often referred to as the “sleep hormone,” melatonin is also available in supplement form and widely used as a natural sleep aid. But how does it actually work, and when should you consider taking it?

What Is Melatonin?

Melatonin is a hormone produced by the pineal gland in the brain. It helps your body know when it’s time to sleep and when to wake up. Melatonin levels typically rise in the evening, signaling your body that it’s time to wind down, and decrease in the morning to help you wake up.

How Does Melatonin Affect Sleep?

Melatonin helps synchronize your internal body clock, also known as the circadian rhythm. When melatonin levels increase in the evening, you start to feel sleepy. This makes melatonin an essential part of your natural sleep cycle. People with sleep disorders, jet lag, or shift work schedules often use melatonin supplements to help restore their sleep pattern.

• Supports natural sleep-wake cycles
• May reduce the time it takes to fall asleep
• Helpful for managing jet lag
• Often used for shift work sleep support

Natural Melatonin Production in the Body

Your body begins producing melatonin in response to darkness, usually about two hours before bedtime. Bright light, especially blue light from screens, can block melatonin production and delay sleep. That’s why it’s important to dim lights and avoid screens in the evening to help your body produce melatonin naturally.

Melatonin Supplements: When and Why to Use Them

Melatonin supplements are commonly used to support natural sleep patterns. They are especially helpful in situations where the body’s natural melatonin production is disrupted. These supplements are available in various forms, including tablets, gummies, and lozenges, often containing between 0.5 mg and 5 mg per dose.

1. Jet lag relief when traveling across time zones
2. Support for shift workers adjusting sleep schedules
3. Short-term treatment of insomnia or delayed sleep phase disorder
4. Assistance for older adults with lower melatonin levels

Potential Side Effects and Safety

Melatonin is generally considered safe for short-term use, but it can cause mild side effects in some people. These can include dizziness, headache, and daytime drowsiness. It’s important to start with a low dose and consult a healthcare provider before beginning a melatonin supplement, especially if you’re pregnant, breastfeeding, or taking other medications.

Conclusion: Is Melatonin Right for You?

Melatonin is a popular and widely used natural sleep aid that can help improve sleep quality and reset disrupted sleep patterns. If you’re struggling with falling asleep or adjusting to a new schedule, a melatonin supplement may be worth considering. However, for best results, use it responsibly and in combination with good sleep habits.