Understanding the Benefits of Melatonin
Unlock the benefits of melatonin, the "sleep hormone," for improved sleep quality, combating jet lag, and supporting overall well-being. Understand how it works and its potential advantages for your health.
Written by Dr. Shaik Abdul Kalam
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 20th Aug, 2025
Introduction
Sleep is one of the most important aspects of our health, yet many people struggle with getting enough restful sleep. If you’ve ever had trouble falling asleep or staying asleep, you may have heard about melatonin—a natural hormone that plays a key role in regulating sleep. But what exactly is melatonin, and how can it benefit you? Let’s explore this in a simple and friendly way.
What is Melatonin?
Melatonin is a hormone produced naturally by your pineal gland, a tiny gland in your brain. Often called the "sleep hormone," melatonin helps control your sleep wake cycle (circadian rhythm). Your body produces more melatonin when it’s dark, signaling that it’s time to sleep, and less when it’s light, helping you wake up.
While your body makes melatonin on its own, some people take melatonin supplements to help with sleep problems. These supplements are widely available and are often used to treat insomnia, jet lag, and other sleep disorders.
Key Benefits of Melatonin
Common benefits of melatonin include:
1. Improves Sleep Quality
Melatonin is most commonly used to help people fall asleep faster and stay asleep longer. It’s especially helpful for those with:
Insomnia (difficulty falling or staying asleep)
Delayed sleep phase disorder (falling asleep very late at night)
Shift work sleep disorder (irregular sleep due to working night shifts)
2. Helps with Jet Lag
Traveling across time zones can disrupt your internal clock, leading to fatigue and poor sleep. Taking melatonin supplements before bedtime at your destination can help reset your sleep cycle faster.
3. Supports Eye Health
Melatonin has antioxidant properties, which may help protect the eyes from age-related conditions like macular degeneration.
4. May Reduce Anxiety Before Surgery
Some studies suggest that melatonin can help reduce anxiety before medical procedures, as it has a mild calming effect.
5. Potential Benefits for Children with ADHD or Autism
Children with ADHD or autism spectrum disorder (ASD) often struggle with sleep. Melatonin supplements may help improve their sleep patterns, leading to better focus and behavior.
Who Should Consider Melatonin?
Melatonin supplements can be helpful for:
People with trouble falling asleep
Shift workers with irregular sleep schedules
Travelers dealing with jet lag
Older adults (melatonin production decreases with age)
Children with sleep disorders (under a doctor’s guidance)
How to Take Melatonin Safely?
Melatonin is generally considered safe for short-term use, but it’s important to take it correctly:
Dosage: Start with a low dose (0.5 mg to 3 mg) about 30 minutes to an hour before bedtime.
Avoid long-term use unless advised by a doctor.
Side effects (though rare) may include dizziness, headaches, or daytime drowsiness.
Not recommended for pregnant or breastfeeding women without medical advice.
Consult Top Specialists for Personalised Tips
Natural Ways to Boost Melatonin
Instead of supplements, you can also increase melatonin naturally by:
Reducing screen time before bed (blue light from phones/TV lowers melatonin).
Keeping your bedroom dark and cool.
Eating melatonin-rich foods like cherries, bananas, oats, and nuts.
Maintaining a consistent sleep schedule.
When to See a Doctor?
If sleep problems persist despite trying melatonin or lifestyle changes, it’s best to consult a doctor. Chronic insomnia could be a sign of an underlying health issue like stress, anxiety, or sleep apnea.
Need Help with Sleep Issues?
If you're struggling with sleep, consider booking a consultation with a sleep specialist through Apollo 24|7. You can also explore sleep health packages to understand your sleep patterns better.
Final Thoughts
Melatonin is a natural and effective way to improve sleep for many people. Whether you’re dealing with jet lag, insomnia, or irregular sleep patterns, melatonin supplements—along with healthy sleep habits—can make a big difference. However, always consult a doctor before starting any new supplement, especially if you have existing health conditions.
Would you like help booking a sleep consultation or melatonin related test? Visit Apollo 24|7 for expert advice and personalized care!
Consult Top Specialists
Consult Top Specialists for Personalised Tips
Dr. Rajib Ghose
General Physician/ Internal Medicine Specialist
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Shaik Abdul Kalam
General Practitioner
3 Years • MD (Physician)
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
(125+ Patients)
Dr. Ashita Kuruvilla
General Practitioner
6 Years • MBBS
Kolkata
KVC CLINIC, Kolkata
Dr. Divyashree K
General Physician/ Internal Medicine Specialist
5 Years • MBBS
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr. Swagato Podder
General Practitioner
5 Years • MBBS
Kolkata
GRD POLYCLINIC, Kolkata
Consult Top Specialists
Dr. Rajib Ghose
General Physician/ Internal Medicine Specialist
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Shaik Abdul Kalam
General Practitioner
3 Years • MD (Physician)
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
(125+ Patients)
Dr. Ashita Kuruvilla
General Practitioner
6 Years • MBBS
Kolkata
KVC CLINIC, Kolkata
Dr. Divyashree K
General Physician/ Internal Medicine Specialist
5 Years • MBBS
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr. Swagato Podder
General Practitioner
5 Years • MBBS
Kolkata
GRD POLYCLINIC, Kolkata
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