Melatonin
The most misused sleep supplement. Most people take 10mg when 0.5mg works just as well — sometimes better. Here is what the research actually says about melatonin, and how to use it correctly.
What is Melatonin?
Melatonin is a hormone produced by the pineal gland that regulates your circadian rhythm — your internal body clock. Production rises in the evening in response to darkness, peaks around 2–4am, and falls as morning approaches. It signals to the body that it's time to sleep.
As a supplement, melatonin doesn't cause sleep directly — it shifts the timing of your sleep window. This makes it useful for jet lag, shift work, delayed sleep phase disorder and difficulty falling asleep at the desired time. It's less effective for staying asleep or improving sleep quality in people with normal circadian rhythms.
Why Most People Take Way Too Much
This is the most important thing to know about melatonin: the standard 5–10mg doses sold in most pharmacies and supplement stores are 5–20x higher than what research shows is effective.
Studies consistently show that 0.3–1mg produces the same sleep-onset benefit as 10mg, with fewer side effects and less risk of disrupting your natural melatonin production. The supplement industry sells high doses because higher numbers look more impressive on labels — not because they work better.
Taking 5–10mg melatonin can cause next-day grogginess, vivid dreams and actually disrupt your natural melatonin cycle. Start with 0.5mg and increase to 1mg only if needed. Buy 1mg tablets or cut standard tablets.
What the Research Shows
- Significantly reduces time to fall asleep — by 7–12 minutes on average in studies
- Highly effective for jet lag — helps reset circadian rhythm after time zone changes
- Useful for shift workers and people with delayed sleep phase syndrome
- Safe for short-term use with no evidence of dependence at low doses
- May improve sleep quality in older adults who produce less melatonin naturally
- Antioxidant properties — some research suggests neuroprotective effects at high doses
How to Take Melatonin Correctly
Taking melatonin at the wrong time can shift your rhythm in the wrong direction. Always take it 30–60 minutes before your target sleep time, not "whenever you feel sleepy."
What to Know About Combining Melatonin
Magnesium glycinate — complementary. Magnesium supports deep sleep quality while melatonin helps with sleep onset. Taking both 30–60 minutes before bed is a well-tolerated combination.
L-theanine — positive combination for evening use. Both promote relaxation without heavy sedation.
Alcohol — avoid. Alcohol disrupts sleep architecture and counteracts melatonin's benefits.
Blood thinners and immunosuppressants — melatonin may interact with these. Consult your doctor if you take either.
Do not combine with sedatives or sleeping pills — additive sedation risk.