Understanding Melatonin: The Ultimate Guide to the Sleep Hormone

Most people think of melatonin as just another sleep pill you can buy at the pharmacy. But it’s not a drug-it’s your body’s natural signal that it’s time to rest. If you’ve ever struggled to fall asleep after scrolling through your phone at night, or felt wide awake at 2 a.m. even though you’re exhausted, you’re dealing with your melatonin levels being out of sync. This isn’t about willpower. It’s biology.

What melatonin actually does

Melatonin is a hormone made by your pineal gland, a tiny structure deep in your brain. It doesn’t make you sleepy like a sedative. Instead, it tells your body: it’s nighttime. Your body naturally produces more melatonin when it gets dark, and less when light hits your eyes. That’s why turning off the lights helps you feel tired. Your brain uses light as a clock. When the sun goes down, melatonin rises. When the sun comes up, melatonin drops. Simple. Clean. Biological.

But modern life messes with this rhythm. Blue light from phones, tablets, and LED screens tricks your brain into thinking it’s still daytime. Even dim night lights can delay melatonin release by up to 90 minutes. That’s why you might feel alert at 11 p.m. even though your body is begging for sleep.

How your body makes melatonin

Your body builds melatonin from serotonin, a chemical linked to mood and digestion. The process starts with tryptophan-an amino acid found in turkey, eggs, nuts, and dairy. Your body converts tryptophan into serotonin, then into melatonin. That’s why eating a banana or a handful of almonds before bed might help a little. But food alone won’t fix a broken sleep cycle. Your pineal gland needs darkness to do its job.

Age also changes how much melatonin you make. By age 50, most people produce about half the melatonin they did in their 20s. By 70, it’s often less than a quarter. That’s why older adults often wake up early or have trouble falling asleep. It’s not just stress or bad habits. It’s a natural drop in hormone production.

Melatonin supplements: what they can and can’t do

Melatonin supplements are widely available over the counter. But they’re not magic. They don’t force sleep. They just nudge your internal clock. Think of them like a remote control for your body’s sleep schedule-not a power button.

They work best for:

• Jet lag: Taking 0.5-5 mg one hour before bedtime at your destination helps reset your clock faster.
• Shift work: If you work nights and need to sleep during the day, melatonin can help signal your body it’s time to rest-even with sunlight streaming in.
• Delayed sleep phase disorder: People who naturally fall asleep after 2 a.m. and wake up late can use low doses to shift their rhythm earlier.

They don’t work well for:

• General insomnia caused by anxiety, pain, or poor sleep habits
• Long-term sleep problems without a circadian rhythm issue
• People who just need more sleep hours-melatonin won’t give you extra rest if you’re not giving your body time to recover

Dosage: less is more

Most people take way too much melatonin. The average supplement pill has 3-10 mg. But your body naturally releases less than 0.3 mg per night. Studies show that 0.3-0.5 mg is often enough to reset your clock. Higher doses don’t make you sleep deeper-they just flood your system, which can cause grogginess, headaches, or even strange dreams.

Start with 0.5 mg, taken 60-90 minutes before bed. If that doesn’t help after a week, try 1 mg. Don’t go above 3 mg unless advised by a doctor. Many people feel better on lower doses because they’re closer to what their body expects.

When to take it-and when not to

Timing matters more than dosage. Taking melatonin at the wrong time can make jet lag worse. If you’re flying east, take it in the evening at your destination. If you’re flying west, take it in the morning. The goal is to shift your rhythm, not just force sleep.

Don’t take melatonin if:

• You’re pregnant or breastfeeding
• You have an autoimmune disease
• You’re on blood thinners, diabetes meds, or immunosuppressants
• You have depression or bipolar disorder-melatonin can affect mood regulation

Also, avoid taking it with alcohol. It doesn’t mix well. You might feel drowsier, but your sleep quality drops. Your brain doesn’t go through the full sleep cycles it needs.

What affects melatonin naturally

You don’t need pills to fix your sleep. Small changes can boost your natural melatonin:

• Get sunlight within 30 minutes of waking up-this sets your clock for the whole day
• Use dim, warm lighting after sunset. Avoid bright white LEDs
• Keep your bedroom cool (around 18°C) and completely dark
• Stop screens at least 60 minutes before bed. If you must use one, turn on night mode and lower brightness
• Try a consistent bedtime-even on weekends. Your body thrives on routine

One study from the University of Manchester found that people who turned off screens 90 minutes before bed and used blackout curtains improved their sleep onset time by an average of 27 minutes in just two weeks. No supplements needed.

Can you become dependent on melatonin?

No. Unlike sleeping pills, melatonin doesn’t cause physical dependence or withdrawal. You won’t need more over time to get the same effect. But if you rely on it every night for months, your body might stop producing as much on its own-just like any habit. That’s why it’s best used short-term: a few days for jet lag, a couple of weeks to reset a schedule.

Think of it like a reset button. Once your rhythm is back on track, you can stop. Let your body take over again.

What to look for in a supplement

Not all melatonin supplements are created equal. A 2023 analysis by the UK’s Medicines and Healthcare products Regulatory Agency found that nearly 70% of over-the-counter melatonin products contained more than the labeled amount. Some had up to 470% more. Others had traces of serotonin or even prescription sedatives.

Choose products with:

• Third-party testing (look for USP, NSF, or ConsumerLab seals)
• Low doses: 0.5-1 mg is ideal for most
• No added fillers like artificial colors, gluten, or soy
• Time-release formulas only if you wake up in the middle of the night-otherwise, fast-release is better

Stick to brands sold in regulated markets like the UK, EU, or Canada. Avoid random online sellers with no reviews or lab reports.

Other sleep hormones and how they connect

Melatonin doesn’t work alone. It’s part of a team:

• Cortisol: The stress hormone. It should drop at night. High cortisol = trouble falling asleep.
• GABA: A calming brain chemical. It helps quiet your mind. Magnesium and chamomile support GABA.
• Adenosine: Builds up the longer you’re awake. It’s why you feel tired after 16 hours. Caffeine blocks it.

If you’re still struggling with sleep after using melatonin, it might not be a melatonin problem. It could be stress, caffeine, or poor sleep hygiene. Melatonin fixes timing-not quality.

When to see a doctor

See a healthcare provider if:

• You’ve tried melatonin for 2 weeks with no improvement
• You wake up gasping, snore loudly, or feel tired even after 8 hours
• You have mood changes, memory issues, or daytime drowsiness
• You’re taking other medications

These could be signs of sleep apnea, restless legs, depression, or thyroid issues-all of which need different treatments.

Final thoughts: it’s not the supplement-it’s the rhythm

Melatonin is a powerful clue to how your body tells time. But it’s not the solution to every sleep problem. Real sleep health comes from respecting your body’s natural rhythms: darkness at night, light in the morning, consistency, and calm. Supplements can help you get back on track-but they won’t replace good habits. If you want to sleep better, don’t just reach for a pill. Turn off the lights, silence your phone, and let your body do what it was built to do.