Melatonin is a hormone made by your pineal gland — a tiny structure deep in your brain — in response to darkness. It's your body's built-in 'it's nighttime' signal, rising a couple of hours before you normally fall asleep and tapering off by morning.

How does Melatonin work?

Melatonin binds to receptors in the brain's master clock (the suprachiasmatic nucleus) and throughout the body, quietly turning down alertness and lowering core body temperature — both of which prepare you for sleep.

How much Melatonin should you take?

0.5–5 mg is the effective range for most adults. Start at 0.5–1 mg and increase only if needed. For jet lag and circadian shifting, 0.5–3 mg is usually sufficient. Doses above 5 mg are rarely more effective and increase side effect risk.

How long does Melatonin take to work?

Sleep onset: 30–60 minutes. Circadian reset (jet lag, shift work): 2–5 days of consistent use. Migraine prevention: 4–8 weeks.

What are the side effects of Melatonin?

Reported side effects of Melatonin include morning grogginess or 'sleep hangover' (most common, vivid or unusual dreams, mild headache, dizziness or lightheadedness, nausea (usually only at higher doses), daytime drowsiness if taken too late or at too high a dose, temporary mood changes (rare) and may worsen…

Does Melatonin interact with any medicines?

Melatonin may interact with anticoagulant/antiplatelet drugs, anticonvulsants, antidiabetes drugs, antihypertensive drugs, caffeine, cns depressants, contraceptive drugs, cytochrome p450 1a2 (cyp1a2) substrates, cytochrome p450 2c19 (cyp2c19) substrates, fluvoxamine (luvox), immunosuppressants, methamphetamine…

What forms does Melatonin come in?

Standard immediate-release tablets and capsules work well for most people who just need help falling asleep. Sublingual drops dissolve faster and may suit people who need a quicker onset. Extended-release formulas are better matched to people who fall asleep fine but wake through the night.

Which foods are rich in Melatonin?

Foods rich in Melatonin include tart cherries (Montmorency), walnuts, eggs, pistachios and oily fish (salmon, sardines).

Melatonin

Melatonin is a natural hormone that is produced in the brain and is responsible for regulating the sleep-wake cycle. During the day, when it’s light

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What is melatonin? Melatonin is a hormone produced by the pineal gland in the brain. It is involved in regulating the body's circadian rhythm, which is the internal biological clock that helps control when we feel awake and when we feel asleep. How does it work? Melatonin works by regulating the body's circadian rhythm, which can be disrupted by various factors such as aging, changes in sleep patterns, exposure to artificial light, and jet lag. When taken as a supplement, melatonin can help people fall asleep faster and stay asleep longer, making it useful for people who have trouble sleeping. What are the active ingredients that are important for its medicinal properties? The active ingredient in melatonin supplements is melatonin. What forms does it come in? Melatonin supplements come in various forms including tablets, capsules, gummies, and liquid drops. When was it first used for medicinal purposes? Melatonin was first used as a supplement in the early 1990s. What if there’s an imbalance or deficiency? A deficiency or imbalance in melatonin can cause disrupted circadian rhythms and sleep disorders such as insomnia, difficulty falling asleep, and nighttime waking. Summary: Melatonin is a hormone produced by the pineal gland in the brain that helps regulate the body's circadian rhythm. As a supplement, it can help with sleep-related conditions such as insomnia, delayed sleep phase disorder, and jet lag. It is available in various forms and is generally well tolerated with few side effects. The recommended daily dose of melatonin varies, but it is typically taken at bedtime for best results.

Helps

What does Melatonin help with? Melatonin is a hormone your body makes at night. Aaron Lerner isolated and named it at Yale University in 1958. Long before that, old medical traditions treated the pineal gland, which makes it, as important. Jet lag after flying across time zones Strong evidence — repeated randomised trials in travellers; trial sizes not on file. In these trials, people took melatonin near bedtime at their destination. Most reported better sleep and daytime alertness within 2 to 3 days . The usual adjustment takes about a week. Evidence grade A · Traditional tier T0 Trouble falling asleep at night Strong evidence — many randomised trials of sleep onset; sizes not on file. Studies found melatonin cut the time it took people to drift off. The effect was modest. People whose body clock had drifted late gained the most. Evidence grade A · Traditional tier T0 Nerves before an operation Strong evidence — a number of clinical trials in adults and in children. In these trials, people felt less anxious before their procedure. The size of the effect matched low-dose benzodiazepines. Reports noted less grogginess and no worries about dependence. Evidence grade A · Traditional tier T0 Bedtime struggles in children with ADHD or autism Strong evidence — controlled trials in both groups of children. Children in these trials fell asleep sooner and slept longer in total. Low doses caused no serious side effects in the trials on file. Their own melatonin release is often late or weak, which comes from body-clock measures rather than a trial result. Evidence grade A · Traditional tier T0 Being wide awake until 2 to 4 AM (delayed sleep phase) Good evidence — human trials using timed low doses; small numbers. Trials used low doses, often as little as 0.5 mg . People took it in the early evening, hours before their natural sleep time. Sleep timing then shifted earlier bit by bit. Evidence grade B · Traditional tier T0 Sleeping by day when you work shifts Good evidence — human trials in shift workers; fewer and smaller than the jet lag work. Shift workers took melatonin before their planned sleep period. In these studies they fell asleep faster, even with daylight outside. The goal was to help the body accept an odd sleep window. Evidence grade B · Traditional tier T0 Broken sleep in later life Good evidence — trials of low-dose, slow-release melatonin in older adults. In these trials, older adults reported better sleep quality and next-day alertness. Slow-release forms were the ones studied most. Melatonin output falls with age, which is well established in body-clock science rather than a finding from these trials. Evidence grade B · Traditional tier T0 Migraine and cluster headache Early evidence — small and early human studies. Small studies found fewer and milder migraine attacks with regular use. Cluster headache follows a tight daily rhythm, and melatonin was studied to steady that pattern. Researchers tie this to anti-inflammatory and pain-damping action, an idea that rests on lab work. Evidence grade C · Traditional tier T0 Belly pain and bloating with IBS Early evidence — small human studies suggesting benefit. In these studies, people reported less belly pain and bloating. The gut makes far more melatonin than the brain does, which is a lab finding about tissue. Calmer gut movement and less gut sensitivity are proposed reasons, not proven ones. Evidence grade C · Traditional tier T0 What Melatonin has not been shown to do For winter low mood, the work on file paired melatonin with carefully timed light therapy, not melatonin on its own. The library holds no human trial of melatonin for staying alert while working a night shift. How to read this: Each use above has its own grade. A means steady results from randomised trials in people. B means at least one good human trial. C means small or early human work. D means weak or mixed human results. Insufficient means no human study at all. This page reports what studies found. I

Melatonin

Quick Facts

What it is: A hormone your brain naturally produces at night to signal that it's time to sleep — available as a supplement to help when that signal gets disrupted.
Main uses: Best known for resetting your sleep-wake cycle, easing jet lag, and helping shift workers or people with insomnia fall asleep more naturally.
Best for: Jet lag, Insomnia and trouble falling asleep, Shift work sleep disruption
Active ingredients: Melatonin (N-acetyl-5-methoxytryptamine)
Forms: tablet, capsule, sublingual tablet, liquid drops, gummy, extended-release tablet, transdermal patch
Time to effect: Typically 30–60 minutes for sleep onset; jet lag and circadian reset may take 2–5 days of consistent use
Side effects: Generally very well tolerated at low doses — the most common complaints are morning grogginess and vivid dreams, usually from taking too much.

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The app remembers what you have started, including Melatonin, reminds you when to take it, and records whether it helped — so the next decision is based on your own notes rather than memory.

What is melatonin?

Melatonin is a hormone produced by the pineal gland in the brain. It is involved in regulating the body's circadian rhythm, which is the internal biological clock that helps control when we feel awake and when we feel asleep.

How does it work?

Melatonin works by regulating the body's circadian rhythm, which can be disrupted by various factors such as aging, changes in sleep patterns, exposure to artificial light, and jet lag. When taken as a supplement, melatonin can help people fall asleep faster and stay asleep longer, making it useful for people who have trouble sleeping.

What are the active ingredients that are important for its medicinal properties?

The active ingredient in melatonin supplements is melatonin.

What forms does it come in?

Melatonin supplements come in various forms including tablets, capsules, gummies, and liquid drops.

When was it first used for medicinal purposes?

Melatonin was first used as a supplement in the early 1990s.

What if there’s an imbalance or deficiency?

A deficiency or imbalance in melatonin can cause disrupted circadian rhythms and sleep disorders such as insomnia, difficulty falling asleep, and nighttime waking.

Summary:

Melatonin is a hormone produced by the pineal gland in the brain that helps regulate the body's circadian rhythm. As a supplement, it can help with sleep-related conditions such as insomnia, delayed sleep phase disorder, and jet lag. It is available in various forms and is generally well tolerated with few side effects. The recommended daily dose of melatonin varies, but it is typically taken at bedtime for best results.

What does Melatonin help with?

Melatonin is a hormone your body makes at night. Aaron Lerner isolated and named it at Yale University in 1958. Long before that, old medical traditions treated the pineal gland, which makes it, as important.

Jet lag after flying across time zones
Strong evidence — repeated randomised trials in travellers; trial sizes not on file. In these trials, people took melatonin near bedtime at their destination. Most reported better sleep and daytime alertness within 2 to 3 days. The usual adjustment takes about a week.
Evidence grade A · Traditional tier T0
Trouble falling asleep at night
Strong evidence — many randomised trials of sleep onset; sizes not on file. Studies found melatonin cut the time it took people to drift off. The effect was modest. People whose body clock had drifted late gained the most.
Evidence grade A · Traditional tier T0
Nerves before an operation
Strong evidence — a number of clinical trials in adults and in children. In these trials, people felt less anxious before their procedure. The size of the effect matched low-dose benzodiazepines. Reports noted less grogginess and no worries about dependence.
Evidence grade A · Traditional tier T0
Bedtime struggles in children with ADHD or autism
Strong evidence — controlled trials in both groups of children. Children in these trials fell asleep sooner and slept longer in total. Low doses caused no serious side effects in the trials on file. Their own melatonin release is often late or weak, which comes from body-clock measures rather than a trial result.
Evidence grade A · Traditional tier T0
Being wide awake until 2 to 4 AM (delayed sleep phase)
Good evidence — human trials using timed low doses; small numbers. Trials used low doses, often as little as 0.5 mg. People took it in the early evening, hours before their natural sleep time. Sleep timing then shifted earlier bit by bit.
Evidence grade B · Traditional tier T0
Sleeping by day when you work shifts
Good evidence — human trials in shift workers; fewer and smaller than the jet lag work. Shift workers took melatonin before their planned sleep period. In these studies they fell asleep faster, even with daylight outside. The goal was to help the body accept an odd sleep window.
Evidence grade B · Traditional tier T0
Broken sleep in later life
Good evidence — trials of low-dose, slow-release melatonin in older adults. In these trials, older adults reported better sleep quality and next-day alertness. Slow-release forms were the ones studied most. Melatonin output falls with age, which is well established in body-clock science rather than a finding from these trials.
Evidence grade B · Traditional tier T0
Migraine and cluster headache
Early evidence — small and early human studies. Small studies found fewer and milder migraine attacks with regular use. Cluster headache follows a tight daily rhythm, and melatonin was studied to steady that pattern. Researchers tie this to anti-inflammatory and pain-damping action, an idea that rests on lab work.
Evidence grade C · Traditional tier T0
Belly pain and bloating with IBS
Early evidence — small human studies suggesting benefit. In these studies, people reported less belly pain and bloating. The gut makes far more melatonin than the brain does, which is a lab finding about tissue. Calmer gut movement and less gut sensitivity are proposed reasons, not proven ones.
Evidence grade C · Traditional tier T0

What Melatonin has not been shown to do

For winter low mood, the work on file paired melatonin with carefully timed light therapy, not melatonin on its own.
The library holds no human trial of melatonin for staying alert while working a night shift.

How to read this:

Each use above has its own grade. A means steady results from randomised trials in people. B means at least one good human trial. C means small or early human work. D means weak or mixed human results. Insufficient means no human study at all. This page reports what studies found. It is not advice, and it is not a promise that melatonin will work for you. Talk with your own doctor before you start.

What can Melatonin help prevent?

Jet lag symptoms when crossing 3+ time zones (strong, consistent evidence)
Circadian misalignment in planned shift work rotations
Postoperative delirium in hospitalized older adults (emerging evidence from multiple trials)

What are possible side effects?

Melatonin is generally well tolerated and has few side effects. Some people may experience:

Drowsiness
Dizziness
Headache
Nausea
Vivid dreams

What’s the recommended daily dose?

The recommended daily dose of melatonin varies, but most commonly ranges from 0.5 to 5 mg.

How many days does it take to work?

The time it takes for melatonin to start working varies from person to person, but most people start to feel its effects within 30 minutes to an hour after taking it.

What time of day is best to take it?

Melatonin is best taken at bedtime or when preparing to sleep.

Is it best to take it with or without food?

Melatonin can be taken with or without food, but it is usually recommended to take it without food to ensure maximum absorption.

Recommended use for insomnia:

Dosage for 18-59yrs old and up: 3 mg daily
Dosage for 60yrs old and up: 1 mg Frequency: daily

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Evidence grades and traditional-use labels are explained in our methodology. Nothing here is medical advice.

Melatonin

Home

Helps

Melatonin

Melatonin

Quick Facts

Keep track of what you try

What is melatonin?

How does it work?

What are the active ingredients that are important for its medicinal properties?

What forms does it come in?

When was it first used for medicinal purposes?

What if there’s an imbalance or deficiency?

Summary:

What does Melatonin help with?

What Melatonin has not been shown to do

How to read this:

What can Melatonin help prevent?

Which foods are rich in it?

Interactions

anticoagulant/antiplatelet drugs

anticonvulsants

antidiabetes drugs

antihypertensive drugs

caffeine

cns depressants

contraceptive drugs

cytochrome p450 1a2 (cyp1a2) substrates

cytochrome p450 2c19 (cyp2c19) substrates

fluvoxamine (luvox)

immunosuppressants

methamphetamine (desoxyn)

nifedipine gits (procardia xl)

seizure threshold lowering drugs

warfarin (coumadin)

flumazenil (romazicon)

anticoagulant/antiplatelet herbs and supplements

herbs and supplements with hypoglycemic potential

herbs and supplements with hypotensive effects

herbs and supplements with sedative properties

seizure threshold lowering herbs and supplements

caffeine

vitex agnus-castus

What are possible side effects?

What’s the recommended daily dose?

How many days does it take to work?

What time of day is best to take it?

Is it best to take it with or without food?

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The evidence behind this remedy, in one page

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