Learn all about Melatonin
What is Melatonin?
Fall asleep faster & improve sleep quality with time-release melatonin. Resets your natural sleep cycle without morning grogginess. Rest deeply!
Benefits of Melatonin
"Melatonin's effectiveness is highly dependent on proper timing relative to one's body clock. Taking even a perfectly dosed supplement at the wrong time can be ineffective or even counterproductive. This is why I emphasize the importance of consistent timing rather than simply increasing dosage when patients don't experience benefits. The 'less is more' approach is particularly relevant with melatonin, where lower doses often prove more effective for sleep onset than the higher amounts commonly available on the market."
- Dr. Michael J. Breus, PhD, Clinical Psychologist, Diplomate of the American Board of Sleep Medicine (source)
How to use Melatonin
Dosage
0.5-5mg for sleep support, with lower doses (0.5-1mg) often as effective as higher ones; up to 10mg for specific conditions
Timing
30-60 minutes before intended bedtime; for jet lag, take at destination bedtime starting the day of travel
Notes
Extended-release formulations may help maintain sleep throughout the night; sublingual (under the tongue) forms get absorbed directly into the bloodstream without passing through the liver first for faster onset; start with lowest effective dose
Who should take Melatonin?
- People with difficulty falling asleep due to body clock disruptions
- Travellers crossing multiple time zones experiencing jet lag
- Shift workers adjusting between day and night schedules
- Older adults with age-related decline in natural melatonin production
- Those with delayed sleep phase syndrome (trouble falling asleep and waking up at conventional times) or irregular sleep patterns
How does Melatonin work?
Melatonin works by attaching to specific spots (MT1 and MT2 receptors) in the part of the brain that controls the body's internal clock (the suprachiasmatic nucleus or SCN). This attachment transmits information about light conditions, preparing the body for sleep by lowering core body temperature, reducing alertness, and calming down brain activity that keeps you awake. Unlike many sleep medications, melatonin doesn't directly slow down the brain and nervous system but rather reinforces the body's natural transition to sleep. It also influences sleep stages by potentially increasing REM sleep time and activating parts of the brain that encourage sleep, though these effects are still being researched.
Frequently asked questions
Natural sources of Melatonin
The body naturally produces melatonin from the amino acid tryptophan (a building block of protein), with production controlled by the pineal gland based on light exposure. No foods contain significant amounts of ready-made melatonin, though some (tart cherries, particularly Montmorency variety, containing about 13.5ng/g) have trace amounts. Foods rich in tryptophan (turkey, chicken, milk, nuts, eggs) may support the body's own production, but dietary influence is minimal compared to supplementation. Some plants contain phytomelatonin (plant-based melatonin), structurally identical to human melatonin, but in amounts too small to have a noticeable effect. Exposure to darkness remains the most important natural stimulator of melatonin production.
Potential side effects & risks
Warnings
Not recommended during pregnancy or breastfeeding due to limited safety data; may worsen symptoms in autoimmune disorders; those with epilepsy, diabetes, bleeding disorders, or depression should consult healthcare providers before use
Side effects
Morning grogginess, headache, and dizziness most common (5-10% of users); vivid dreams or nightmares occasionally reported; rarely causes nausea, irritability, or short-term depression; generally dose-dependent
Interactions
May enhance effects of blood thinners, diabetic medications, and immunosuppressants; can affect blood pressure when taken with antihypertensives; may interfere with hormonal contraceptives and hormone replacement therapy