Melatonin: Benefits, Side Effects, And How It Improves Sleep

What is Melatonin?

Melatonin is a naturally occurring hormone produced by the pineal gland in your brain. It's often referred to as the “sleep hormone” because it plays a crucial role in regulating your sleep-wake cycle, also known as the circadian rhythm.

Your body starts producing melatonin in response to darkness, helping you feel sleepy and relaxed at night. Bright light, especially from screens, can suppress its production.

Melatonin is a natural hormone, its not a sedative drug. As a supplement, it may help prepare your body for sleep, but sensitivity varies and some people may still feel drowsy

What Does Melatonin Do?

Melatonin helps signal to your body that it’s time to wind down and prepare for sleep. As the evening approaches and light decreases, your brain increases production of this hormone. It acts as a gentle messenger, helping to regulate your sleep-wake timing.

Besides sleep regulation, melatonin hormone has antioxidant effects and may influence mood, immunity, and reproductive hormones, though many of these roles are still being studied.

That’s why melatonin use is often linked with improving overall wellbeing, especially in those with disrupted sleep routines.

How Does Melatonin Work?

Melatonin works as your body’s internal clock keeper. Here's how:

• As daylight fades, the retina in your eyes detects the change in light and sends signals to a part of your brain called the suprachiasmatic nucleus (SCN).
• The SCN then tells your pineal gland to begin releasing melatonin hormone into your bloodstream.
• Melatonin levels begin to rise in the evening, peak during the night, and decrease towards the morning, helping you feel awake and alert by daylight.
• It helps synchronise your circadian rhythm, which is responsible for regulating sleep patterns, digestion, body temperature, and other bodily functions.
• Melatonin doesn’t force your body to sleep. Instead, it nudges your system into recognising that it’s time to rest.
• Artificial light exposure, especially from screens, can delay melatonin release, making it harder for you to fall asleep.
• Travel across time zones or irregular schedules (like shift work) can confuse your melatonin signals, making it harder for you to maintain consistent rest.

What are the Benefits of Melatonin?

Melatonin offers several benefits, especially in supporting your body’s natural sleep-wake cycle. While it’s not a sedative, its calming influence can help your system prepare for deep, restorative rest.

Here are its key benefits:

• Supports healthy sleep cycles: Melatonin helps maintain a consistent sleep schedule, which is essential for both mental and physical health.
• Assists with jet lag: Crossing time zones disrupts your body clock. Melatonin can help reset your internal rhythm, making travel easier.
• Helps shift workers: If your job involves irregular hours, melatonin can support better alignment of your internal clock with your working schedule.
• Eases sleep problems in children with autism or ADHD: Research has shown melatonin may help manage sleep disorders in these cases.
• Reduces sleep onset time: If you struggle to fall asleep quickly, melatonin may help shorten the time it takes.
• May improve mood: Quality sleep, supported by melatonin, has a positive impact on emotional wellbeing.
• Supports immune function: Melatonin acts as an antioxidant, supporting immune responses and reducing inflammation.
• Protects eye health: Some studies suggest melatonin’s antioxidant properties may protect retinal cells from damage.
• Improves seasonal affective disorder (SAD): Melatonin may help regulate sleep-wake timing in people with SAD, but it is not a standard treatment for mood symptoms — light therapy remains the main therapy.
• May help with menopause-related sleep issues: Hormonal changes can disturb sleep; melatonin may assist in regaining restfulness.

When used correctly and under guidance, melatonin use can provide helpful support, especially when your body’s natural rhythm is off.

What are Normal Melatonin Levels?

Your melatonin levels change naturally across the day and night. Understanding what’s normal can help you tune in to your body’s signals.

• In daylight, melatonin levels are low – typically less than 10 picograms per millilitre (pg/mL).
• As night approaches, your levels rise sharply – often peaking between 60–80 pg/mL in healthy adults.
• Levels usually start increasing around 9 pm, peak between 2–4 am, and drop by early morning.
• Age affects melatonin levels. Children have higher levels, while older adults tend to have lower peaks, which may lead to lighter or more disrupted sleep.
• Lifestyle habits like screen exposure at night, caffeine, or irregular routines can reduce natural production.

Knowing this can help you make informed decisions about melatonin and sleep.

Which Conditions are Related to Melatonin Issues?

Several conditions are associated with issues related to the melatonin hormone, either from underproduction (hypomelatoninemia) or overproduction (hypermelatoninemia). Both conditions can disrupt your sleep and overall well being.

Hypomelatoninemia

This condition refers to abnormally low melatonin levels, often seen in individuals struggling with insomnia or circadian rhythm disorders.

• It may result from exposure to artificial light at night or irregular sleep patterns.
• You might experience trouble falling asleep, frequent night wakings, or feeling unrested after sleep.
• Children with neurodevelopmental conditions like ADHD or autism often show signs of hypomelatoninemia.
• As you age, natural melatonin production may decline, making sleep lighter and more fragmented.
• Managing screen time, following a consistent routine, and creating a dark sleep environment can naturally support your body’s melatonin.

Hypermelatoninemia

This refers to elevated melatonin levels, although it's rare and usually not harmful.

• It may occur in response to certain medications or health conditions affecting metabolism.
• People with hypermelatoninemia might feel excessively sleepy during the day.
• Other symptoms could include lowered body temperature or hormonal changes, though these are uncommon.
• Children with specific neurological conditions may show increased melatonin levels without clear cause.
• It’s important not to assume high melatonin is always better—balance matters. Consult a health professional if you’re concerned.

Uses & Effectiveness

Melatonin has various recognised uses, primarily related to sleep and circadian rhythm regulation.

• Jet lag: One of the most studied applications, helping to reset your body clock when travelling across time zones.
• Shift work sleep disorder: Can help realign your sleep with your work schedule.
• Delayed sleep phase syndrome: Useful for those whose natural sleep cycle starts much later than normal.
• Sleep issues in children with autism: It has shown promising results in improving sleep duration and quality.
• Insomnia in older adults: Due to declining natural levels, older individuals may benefit from melatonin under guidance.
• While melatonin supplement use is common, you should aim to support your body’s own production naturally.
• A regular sleep routine, darkness at night, and stress reduction are key.
• When needed, a melatonin dietary supplement should be used carefully and in low doses.

Precautions and Warnings

Although melatonin is generally safe, it’s important to be cautious.

• Melatonin affects everyone differently – always start with a low dose and monitor your body’s response.
• It’s not recommended for children without medical guidance, especially if used long-term.
• Pregnant or breastfeeding individuals should consult a healthcare provider before use.
• Melatonin may impact hormone levels, so it’s best avoided in individuals with hormone-sensitive conditions unless prescribed.
• There is no strong evidence that long-term use of melatonin dietary supplement can suppresses natural production.
• Melatonin may cause drowsiness, so avoid driving or operating machinery after taking it.
• If you have liver or kidney issues, seek medical advice before using any melatonin supplement.
• Always prioritise sleep hygiene practices over supplementation.
• If you experience persistent sleep difficulties, talk to a doctor rather than self-medicating.

Also Read: Want Effective Sleep? Here are Steps to Improve Sleep Patterns

Interactions

Melatonin can interact with other medications and health conditions. Being aware of these helps ensure safe melatonin use.

• It may enhance the sedative effects of sleep aids, antidepressants, or anti-anxiety drugs.
• Melatonin might interfere with blood pressure medications, particularly those taken at night.
• It can interact with anticoagulants, increasing bleeding risk.
• Immunosuppressants and steroids may also affect melatonin levels.
• Melatonin may impact diabetes medications by influencing blood sugar levels.
• Always inform your healthcare provider about any supplements or medications you’re using.

Dosing

The right melatonin dose depends on your age, condition, and sleep difficulty.

• For adults, starting doses as low as 0.5–1 mg may be effective, and most studies suggest 1–3 mg before bedtime is sufficient.
• Taking melatonin 1–2 hours before bedtime mimics your natural rhythm best.
• Higher doses don’t always mean better sleep – sometimes less is more.
• Children should only take melatonin under medical supervision.
• Older adults may require lower doses, as sensitivity increases with age.
• Avoid taking melatonin in the middle of the night, as it may disrupt your natural morning wake-up signals.
• If you are using a melatonin supplement, start low and adjust only with medical advice.

Conclusion

Melatonin helps your body regulate its natural sleep-wake cycle. If you're experiencing irregular sleep patterns or symptoms related to hormonal imbalance, checking your melatonin levels can offer valuable insights.

For accurate hormone testing, including melatonin-related diagnostics, Metropolis Healthcare is a trusted and professional choice. With NABL and CAP-accredited labs, they guarantee reliable results from the comfort of your home.

Read: Sleeping Disorders: Symptoms, Types & How It Can Affect Mood?

FAQs

Q1. Is melatonin a safe sleeping pill?

Melatonin is generally safe for short-term use, but long-term use should be discussed with a healthcare professional.

Q2. Which foods contain melatonin?

Foods like tart cherries, grapes, tomatoes, and nuts contain small amounts of melatonin, which may support sleep indirectly

Q3. Is melatonin safe for the kidneys?

Melatonin is usually safe for the kidneys; however, those with kidney issues should consult a doctor before use.

Q4. How to boost melatonin?

Increase exposure to darkness at night, reduce screen time, and consider melatonin tablets to naturally boost melatonin levels.