Melatonin
Melatonin is a hormone naturally produced by the pineal gland that regulates sleep-wake cycles. As a supplement, it's commonly used to improve sleep quality and manage jet lag.
What is Melatonin?
Melatonin is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms (24-hour internal clock) and with sleep. Being exposed to light at night can block melatonin production. Research suggests that melatonin plays other important roles in the body beyond sleep, including supporting immune function and having antioxidant properties.
Benefits
Improved Sleep Onset
Multiple studies show melatonin can reduce the time it takes to fall asleep by an average of 7 minutes in people with sleep difficulties.
Jet Lag Relief
Strong evidence supports melatonin's effectiveness in reducing jet lag symptoms when traveling across 2 or more time zones.
Circadian Rhythm Support
Helps regulate sleep-wake cycles in shift workers and those with delayed sleep phase syndrome.
Antioxidant Properties
Emerging research suggests melatonin has potent antioxidant effects that may support cellular health.
Recommended Dosage
Start with the lowest effective dose (0.5-1mg). Higher doses are not necessarily more effective and may cause grogginess. Take 30-60 minutes before bedtime.
Available Forms
When to Take
Take 30-60 minutes before your intended sleep time. For jet lag, take at the local bedtime of your destination.
Side Effects
- Daytime drowsiness or grogginess
- Headache
- Dizziness
- Nausea
- Vivid dreams or nightmares
- Short-term feelings of depression
Drug Interactions
- Blood thinners (anticoagulants)
- Immunosuppressants
- Diabetes medications
- Birth control pills