Key Benefits
- Signals body it's time for sleep
- Helps with jet lag recovery
- Supports healthy circadian rhythm
- Antioxidant properties
- May support immune function
What is Melatonin?
Melatonin is a hormone produced by the pineal gland in response to darkness. It signals to your body that it's time to sleep and plays a central role in regulating your circadian rhythm (internal clock).
How It Works
Unlike sedatives, melatonin doesn't force sleep—it signals sleepiness. It's most effective for circadian rhythm issues (jet lag, shift work, delayed sleep phase) rather than general insomnia.
Dosage Considerations
More is not better with melatonin. Lower doses (0.3-1 mg) often work as well or better than higher doses. High doses can cause next-day grogginess and may disrupt your natural melatonin production over time.
Timing is Key
For sleep initiation, take melatonin 30-60 minutes before desired sleep time. For jet lag, use it at the destination's bedtime, starting a few days before travel if possible.
Beyond Sleep
Melatonin is a powerful antioxidant that protects mitochondria. It also modulates immune function and is being studied for various applications beyond sleep.
Disclaimer: This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any new supplement regimen.