Understanding Melatonin and Its Usage
Understand melatonin, its role as a natural sleep hormone, and its common usages as a supplement for sleep disturbances. Learn about proper dosage, potential side effects, and when to consult a doctor for sleep issues.
Written by Dr. Shaik Abdul Kalam
Reviewed by Dr. Vasanthasree Nair MBBS
Last updated on 20th Aug, 2025
Introduction
Sleep is essential for good health, but many people struggle with falling asleep or staying asleep. If you’ve ever had trouble sleeping, you may have heard about melatonin—a natural hormone that helps regulate sleep. But what exactly is melatonin, and how can it help? Let’s break it down in simple terms.
What is Melatonin?
Melatonin is a hormone produced by the pineal gland in your brain. It plays a key role in controlling your sleep/wake cycle (also called the circadian rhythm). Your body naturally releases melatonin in response to darkness, signaling that it’s time to sleep. Light exposure, especially from screens (like phones or laptops), can reduce melatonin production, making it harder to fall asleep.
Melatonin is also available as a supplement, often used to treat sleep disorders like insomnia, jet lag, or shift work sleep disorder.
How Does Melatonin Work?
Think of melatonin as your body’s internal clock. When it gets dark, melatonin levels rise, making you feel sleepy. In the morning, when light increases, melatonin levels drop, helping you wake up.
Taking a melatonin supplement can help if:
You have trouble falling asleep (insomnia).
You experience jet lag from traveling across time zones.
You work night shifts and need help adjusting your sleep schedule.
You have delayed sleep/wake phase disorder (when your sleep schedule is much later than usual).
Who Can Benefit from Melatonin?
Melatonin supplements may help:
Adults with insomnia – Difficulty falling or staying asleep.
Shift workers – Those who work late or overnight shifts.
Travelers with jet lag – Helps reset the sleep cycle after long flights.
Children with ADHD or autism – Some kids with sleep difficulties may benefit (under a doctor’s guidance).
Older adults – Natural melatonin production decreases with age.
However, melatonin is not a sedative—it doesn’t knock you out like sleeping pills. Instead, it helps regulate your sleep cycle naturally.
How to Use Melatonin Safely?
If you’re considering melatonin, here’s what you should know:
1. Dosage Matters
Start low (0.5 mg to 3 mg) – Higher doses don’t always mean better sleep.
Take it 3060 minutes before bedtime – This helps align with your natural sleep cycle.
Avoid long-term use without medical advice – Melatonin is generally safe for short-term use, but consult a doctor if you need it regularly.
2. Possible Side Effects
Melatonin is usually well tolerated, but some people may experience:
Drowsiness the next day
Headaches
Dizziness
Nausea
If you feel groggy in the morning, try reducing the dose.
3. Who Should Avoid Melatonin?
Pregnant or breastfeeding women – Not enough research on safety.
People with autoimmune disorders – Melatonin may affect immune function.
Those taking blood pressure or diabetes medications – It can interact with some drugs.
Always check with your doctor before starting melatonin, especially if you have health conditions or take other medications.
Natural Ways to Boost Melatonin
Instead of (or along with) supplements, you can increase melatonin naturally by:
Dimming lights at night – Bright lights suppress melatonin.
Reducing screen time before bed – Blue light from phones/TV disrupts sleep.
Eating melatonin-rich foods – Cherries, grapes, nuts, and oats help.
Keeping a consistent sleep schedule – Going to bed and waking up at the same time daily helps regulate melatonin.
Getting morning sunlight – Natural light exposure helps reset your internal clock.
Consult Top Specialists for Personalised Tips
When to See a Doctor?
If sleep problems persist despite lifestyle changes or melatonin use, consult a doctor. Chronic insomnia could be linked to:
Stress or anxiety
Sleep apnea (breathing interruptions at night)
Restless legs syndrome
Other medical conditions
A healthcare provider can help diagnose the issue and recommend the best treatment.
Final Thoughts
Melatonin is a helpful tool for improving sleep, but it’s not a magic pill. Combining supplements with good sleep habits—like reducing screen time, keeping a regular schedule, and creating a relaxing bedtime routine—can make a big difference.
If you’re struggling with sleep and considering melatonin, consult a doctor to ensure it’s right for you. You can also book a teleconsultation with a sleep specialist on Apollo 24|7 for personalized advice.
Consult Top Specialists
Consult Top Specialists for Personalised Tips
Dr. Swathi Reddy Perugu
General Physician/ Internal Medicine Specialist
7 Years • MBBS, MD (General Medicine)
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26 Years • MBBS
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Dr. Chethan T L
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5 Years • MBBS, MD, DNB (General Medicine)
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Dr. Swagata Sircar
General Physician/ Internal Medicine Specialist
8 Years • MBBS, MD General Medicine
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Consult Top Specialists
Dr. Swathi Reddy Perugu
General Physician/ Internal Medicine Specialist
7 Years • MBBS, MD (General Medicine)
Hyderabad
Health plus, Hyderabad
Dr. Rajib Ghose
General Physician/ Internal Medicine Specialist
26 Years • MBBS
Kolkata
B Ghose Foundation Doctor's Chamber, Kolkata
(25+ Patients)
Dr. Rajib Ghose
General Practitioner
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Chethan T L
General Physician/ Internal Medicine Specialist
5 Years • MBBS, MD, DNB (General Medicine)
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Swagata Sircar
General Physician/ Internal Medicine Specialist
8 Years • MBBS, MD General Medicine
Kolkata
HealthYou Speciality Clinic & Diagnostics., Kolkata
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