Melatonin

Melatonin is a hormone produced by the pineal gland in response to darkness — it is the primary regulator of the circadian rhythm (sleep-wake cycle). Its secretion begins to increase 2 hours before the usual bedtime, peaks between 2am and 4am and decreases with daylight. Unlike what many think, melatonin is not a sedative — it does not directly induce sleep, but signals to the brain that it is time to sleep, adjusting the internal biological clock.

• Circadian rhythm regulation and sleep-wake cycle
• Reduction of time to fall asleep (sleep latency)
• Support for travelers with jet lag
• Useful for night shift workers or those with irregular schedules
• Antioxidant action — neutralizes free radicals
• Immune and anti-inflammatory support
• May improve sleep quality without causing dependence

• •People who have difficulty falling asleep at the desired time
• •Travelers with jet lag
• •Night shift and rotating shift workers
• •People with dysregulated circadian rhythm (screen use at night)
• •Elderly — melatonin production decreases with age
• •People with mild anxiety that makes falling asleep difficult

0.5mg to 3mg, 30 to 60 minutes before bed. Smaller doses (0.5–1mg) are often more effective than high doses for regulating circadian rhythm. Doses above 5mg rarely offer additional benefit and may cause residual effects the next day.

Melatonin is more effective for sleep timing problems (difficulty falling asleep early, jet lag, night work) than for structural insomnia. Smaller doses (0.5–1mg) work as well or better than high doses for circadian rhythm adjustment. Prefer immediate-release forms to fall asleep faster; extended-release forms may help those who wake up in the middle of the night. Avoid chronically high doses — they may suppress endogenous melatonin production long-term. Combining with sleep hygiene (darkening the environment, reducing screens) enhances the effect.

Melatonin has robust evidence for jet lag and circadian rhythm disorders. Meta-analyses show significant reduction in sleep latency (time to fall asleep) and improvement in overall sleep quality. Studies confirm that low doses (0.5–1mg) are as effective as high doses for circadian adjustment, with lower risk of side effects. Melatonin also has potent antioxidant action — neutralizing reactive oxygen and nitrogen species, being studied in neuroprotection and aging contexts.

Residual drowsiness the next day (especially with high doses). Vivid dreams or nightmares in some people. Headache and dizziness at high doses. Does not cause physical dependence. Chronic use at high doses may suppress endogenous production — use the lowest effective dose. Interaction with anticoagulants and immunosuppressants.