Definition

Melatonin is a hormone produced by the pineal gland in response to darkness, regulating sleep-wake cycles and circadian rhythms. Melatonin levels naturally rise in the evening, peak during the night, and drop in the morning. Supplemental melatonin is used for insomnia, jet lag, shift work, and circadian rhythm disorders.

Why It Matters

Melatonin production decreases with age, blue light exposure, and certain medications. Low melatonin contributes to insomnia, disrupted circadian rhythms, and increased oxidative stress. Melatonin supplementation can improve sleep onset, support circadian rhythm regulation, and provide antioxidant benefits.

Related Conditions

Sleep Issues Jet Lag Anxiety Shift Work Disorder

Related Modalities

Nutraceuticals Lifestyle Medicine Functional Lab Testing

Frequently Asked Questions

Melatonin is generally safe for short-term use (weeks to months). Long-term safety data is limited. Some people use melatonin nightly for years without issues, while others experience tolerance, morning grogginess, or vivid dreams. Start with the lowest effective dose (0.5–3 mg) and work with a practitioner for ongoing use.

Take melatonin 30–60 minutes before desired bedtime. For circadian rhythm disorders or jet lag, timing is crucial—consult a practitioner for specific protocols. Melatonin works best when combined with good sleep hygiene, including darkness, cool temperature, and avoiding screens before bed.