How it works
Light hitting your eyes signals the brain's master clock, which tells the pineal gland when to release melatonin. As evening darkens, levels rise, nudging you toward sleep and lowering body temperature. Bright screens at night suppress it and can delay your circadian rhythm. Melatonin is less a sedative than a timing signal for your body clock.
What it helps and safety
A meta-analysis found it shortens time to fall asleep in insomnia by only about 7 minutes on average, but it's more useful for jet lag and delayed sleep phase. In the U.S. it's an unregulated supplement, and a 2023 JAMA study found many gummies contained far more or less than labeled. Side effects include next-day grogginess, headaches, and dizziness. Pediatric melatonin overdoses have surged, so keep gummies away from kids and check with a pediatrician.
This article is general health information and is not a substitute for diagnosis or treatment. If symptoms persist, see a doctor.
FAQ
- Is more melatonin better?
- No. Low doses like 0.5–3 mg often work as well, and higher doses can cause morning grogginess.
- When should I take it?
- Usually 1–2 hours before your target bedtime; for jet lag, time it to bedtime at your destination.
Sources reviewed: 2026-10-26
References
- Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-analysis: Melatonin for the treatment of primary sleep disorders. PLoS ONE, 8(5), e63773.
- Herxheimer, A., & Petrie, K. J. (2002). Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews, (2), CD001520.
- National Center for Complementary and Integrative Health. Melatonin: What You Need To Know. NIH.