Melatonin

What is Melatonin?

Melatonin is a supplement that replaces the hormone produced naturally by your body to help control your sleep-wake cycle. Your body makes more melatonin when it’s dark, signaling your body that it’s time to sleep. When it’s light, melatonin levels drop, telling your body to wake up.

When your melatonin levels are low, you can struggle with sleep-related problems like insomnia and jet lag. In these cases, taking melatonin supplements can help improve your sleep quality.^[1]

Due to our technology-driven lifestyle, sleep issues have become relatively common. In fact, the U.S. Census Bureau estimated that about five million Americans were using melatonin to improve their sleep in 2017-2018.^[2]

How does Melatonin work?

Your body produces melatonin naturally, to help regulate your internal clock (circadian rhythm) and prepare you for sleep.^[3]

About two hours before bedtime, the pineal gland in your brain starts producing melatonin in response to darkness, which is why it’s often called the “hormone of darkness.” But if you’re exposed to light (for instance blue light from screens), your melatonin levels drop, making it harder to fall asleep.

Besides promoting sleep, melatonin also has antioxidant properties, protecting your cells from damage.^[4]

Although melatonin supplements are made in a lab, they work in the same way as the natural hormone in your body. They help create a relaxed, calm state that makes it easier for you to fall asleep.

What forms of Melatonin are there?

Melatonin is available in different forms, including immediate-release or controlled-release tablets and capsules, with doses ranging from 1mg to 10mg. You can also find it in other forms like gummies, liquid drops, and face sheet masks.

How to take Melatonin for insomnia?

Take one tablet by mouth before bedtime with a glass of water. Some experts suggest taking it about two hours before bed to align with your body’s natural melatonin production.

Whether you should take it with or without food depends on the type of tablet you’re using:

• if you’re taking a controlled-release tablet, take it with or after food.
• if you’re using an immediate-release tablet though, take it on an empty stomach, about two hours before or after eating.

For short-term insomnia, melatonin is usually recommended for one to four weeks. But in some other cases, it may be prescribed for up to six months.

How long does it take for Melatonin to work for insomnia?

Melatonin usually starts working within one to two hours, reaching peak levels about 50 minutes after taking it.^[1] Its effects can last anywhere from four to eight hours, but it may take a few days or weeks to notice its full benefits. This is because your body needs time to get back into a healthy sleep routine.

How long does Melatonin stay in your system?

How long melatonin stays in your body can vary based on factors like age, overall health, dosage, and whether you’re taking an immediate- or controlled-release form. But, typically, an oral dose of melatonin stays in your system for about four to five hours. A small study on healthy adult men found that after taking a 10mg dose, melatonin levels in the blood dropped to zero within five hours.^[1]

How much Melatonin is too much?

When it comes to melatonin, a little usually goes a long way. A 3 mg dose of immediate-release melatonin can raise your blood levels to about 60 times the normal amount your body produces at night. While everyone’s response to melatonin can vary, most experts recommend keeping the dose under 10mg for adults.

Taking too much can lead to side effects. Overdosing on melatonin can cause symptoms like drowsiness, dizziness, headaches, confusion, nightmares, low blood pressure, rapid heart rate, and low body temperature.^[2]