Melatonin: What It Is, How It Works, and What You Need to Know

When your body naturally produces melatonin, a hormone made by the pineal gland that signals your brain it’s time to sleep. Also known as the sleep hormone, it rises in the evening as light fades and drops off in the morning with sunlight. This rhythm is part of your circadian rhythm, your body’s internal 24-hour clock that controls sleep-wake cycles—and when it’s off, so is your sleep.

Melatonin supplements are one of the most common sleep aids, over-the-counter substances used to help people fall asleep faster for jet lag, shift work, or trouble falling asleep. But it’s not a sedative. It doesn’t knock you out. Instead, it tells your brain it’s time to wind down. That’s why timing matters more than dosage. Taking it too early or too late can mess with your rhythm even more. Studies show it works best for people whose natural melatonin production is low or out of sync—like teens with delayed sleep phase, older adults whose levels drop with age, or travelers crossing time zones.

Not everyone needs it. If you’re sleeping poorly because of stress, caffeine, or an uncomfortable bedroom, melatonin won’t fix that. It’s not a cure-all for sleep disorders, conditions like insomnia or sleep apnea that disrupt rest over time. But for those with a clear timing issue—like not feeling sleepy until 2 a.m.—it can be a simple, low-risk tool. Most people take 0.5 to 5 mg, but lower doses often work just as well. High doses don’t mean better sleep—they just mean more morning grogginess.

What you won’t find in the bottle? Strong regulation. Unlike prescription drugs, supplements aren’t checked by the FDA for purity or potency. One study found some melatonin products contained up to 478% more than labeled. That’s why sticking to trusted brands matters. Also, it can interact with blood thinners, diabetes meds, and birth control. Talk to your doctor if you’re on anything regular.

There’s no magic here. Melatonin won’t give you eight hours of deep sleep if you’re scrolling until midnight. But if your body’s clock is just out of step, it can help nudge it back. The real power isn’t in the pill—it’s in pairing it with good habits: dark room, no screens before bed, consistent wake-up time. That’s how you build sleep that lasts.

Below, you’ll find real-world guides on how melatonin fits into broader sleep health—from managing pregnancy-related sleep issues to understanding how medications and supplements interact. No fluff. Just what works, what doesn’t, and what you should ask before you take another pill.