Melatonin – What It Is and Why It Matters

Melatonin is a hormone your brain makes when it gets dark. It tells your body it’s time to wind down, so you feel sleepy. People use melatonin pills when they have trouble falling asleep, travel across time zones, or work night shifts. The supplement mimics the natural hormone, making it easier to reset your internal clock.

How to Use Melatonin Effectively

Start with a low dose—usually 0.5 mg to 1 mg—taken 30‑60 minutes before bed. If that doesn’t help, you can slowly increase to 3 mg, but most adults find 1‑2 mg enough. Take it at the same time every night for consistency. For jet lag, take the dose a few days before you travel, then keep using it until you’re on a new schedule.

Safety Tips and Possible Side Effects

Melatonin is safe for short‑term use in most healthy adults. Common side effects include mild headache, dizziness, or feeling groggy in the morning. If you notice these, try a lower dose or take the pill a bit earlier. People who are pregnant, nursing, or on medication for seizures, blood pressure, or depression should talk to a doctor before starting.

Unlike prescription sleep drugs, melatonin doesn’t create dependence. That makes it a popular choice for people who want a natural approach to better rest. However, more isn’t always better—high doses can actually disrupt your rhythm instead of helping it.

If you’re using melatonin with other supplements, watch for interactions. For example, magnesium and valerian often pair well, but combining multiple sleep aids can increase drowsiness. Keep a simple routine: dim lights an hour before bedtime, avoid screens, and use melatonin as a gentle cue for sleep.

When buying melatonin, look for products that list the exact amount of active ingredient on the label. Some brands add extra fillers that don’t add any benefit. Choose reputable manufacturers that follow good manufacturing practices to ensure purity.

Most research shows that melatonin helps people fall asleep faster and improves sleep quality, especially for older adults whose natural melatonin levels decline. It’s also useful for shift workers who need to adapt to irregular schedules.

In summary, melatonin can be a handy tool for better sleep if you use the right dose, take it at the right time, and stay aware of how your body reacts. Start low, be consistent, and pair it with healthy sleep habits for the best results.