Melatonin is a neurohormone naturally produced by the pineal gland, primarily responsible for regulating the sleep-wake cycle. As a dietary supplement, synthetic melatonin is widely utilized to address sleep disorders, jet lag, and circadian rhythm disruptions. Its chronobiotic properties make it a cornerstone in non-pharmacological sleep management, offering a physiological approach to improving sleep onset and quality without the dependency risks associated with conventional hypnotics.

Features

• Synthetic formulation identical to endogenous melatonin
• Available in immediate-release, extended-release, and sublingual forms
• Standardized dosing ranging from 0.5 mg to 10 mg per unit
• Typically vegan-friendly, gluten-free, and non-GMO in premium formulations
• Rapid absorption with peak plasma concentrations within 30–60 minutes
• Halflife of approximately 20–50 minutes

Benefits

• Decreases sleep onset latency for faster falling asleep
• Helps realign circadian rhythms disrupted by shift work or travel
• Reduces nighttime awakenings and improves sleep efficiency
• May offer antioxidant and anti-inflammatory properties
• Non-habit forming compared to prescription sleep aids
• Supports overall sleep architecture by promoting REM and deep sleep stages

Common use

Melatonin is predominantly used for the short-term management of insomnia, particularly sleep onset insomnia. It is also clinically endorsed for mitigating jet lag symptoms, especially when crossing multiple time zones eastbound. Shift workers often use it to adapt to irregular schedules. Emerging research suggests potential applications in managing circadian rhythm disorders in blind individuals, neuroprotective support, and as an adjunct in certain headache disorders. It is not intended for long-term use without medical supervision.

Dosage and direction

For adults, a typical dosage ranges from 0.5 mg to 5 mg taken 30–60 minutes before desired bedtime. Lower doses (0.5–1 mg) are often sufficient for circadian realignment, while higher doses (3–5 mg) may be used for sleep initiation. For jet lag, take 0.5–5 mg before bedtime at the destination for several days starting upon arrival. Sublingual forms should be dissolved under the tongue for faster absorption. Do not crush or chew extended-release tablets. Usage beyond 2–3 months should be medically reviewed.

Precautions

Consult a healthcare provider before use if you have an autoimmune disease, seizure disorder, or depression. Use caution in elderly patients due to potential increased sensitivity. May cause drowsiness; avoid driving or operating machinery within 4–5 hours after ingestion. Not recommended during pregnancy or breastfeeding due to insufficient safety data. Discontinue use at least two weeks before elective surgery due to potential effects on coagulation and anesthesia.

Contraindications

Melatonin is contraindicated in individuals with known hypersensitivity to melatonin or any component of the formulation. Avoid use in patients with rheumatoid arthritis, lupus, or other autoimmune conditions unless under direct medical supervision. Not recommended for people taking immunosuppressive therapy. Contraindicated in those with severe hepatic impairment.

Possible side effects

Common side effects include daytime drowsiness, headache, dizziness, and nausea. Less frequently reported effects include vivid dreams, irritability, mild anxiety, and transient hypotension. Hypothermia and reduced sperm motility have been noted in high-dose studies. Most side effects are dose-dependent and resolve upon discontinuation.

Drug interaction

Melatonin may interact with anticoagulants (e.g., warfarin), increasing bleeding risk. It can potentiate effects of CNS depressants including benzodiazepines, barbiturates, and alcohol. May reduce effectiveness of antihypertensive medications. Concurrent use with fluvoxamine can increase melatonin levels significantly. Immunosuppressants and corticosteroids may interact adversely. Contraceptive pills may elevate endogenous melatonin levels.

Missed dose

If a dose is missed, skip it and resume the regular schedule the next day. Do not double the dose. Melatonin is not cumulative, and taking extra tablets can disrupt circadian rhythm and increase side effect risk.

Overdose

Symptoms of overdose may include severe drowsiness, confusion, disorientation, and hypothermia. There is no known antidote; treatment is supportive. Gastric lavage may be considered if ingestion is recent. Seek immediate medical attention for suspected overdose.

Storage

Store in a cool, dry place away from light and moisture. Keep bottle tightly closed. Ideal storage temperature is between 15–25°C (59–77°F). Do not freeze. Keep out of reach of children and pets.

Disclaimer

This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary. These statements have not been evaluated by the Food and Drug Administration. Consult with a healthcare professional before starting any new supplement regimen, especially if you have a medical condition or are taking other medications.

Reviews

Clinical studies consistently demonstrate melatonin’s efficacy in reducing sleep onset latency by approximately 4–8 minutes. Systematic reviews note significant improvement in overall sleep quality and jet lag symptoms. User reports frequently highlight improved morning alertness and less grogginess compared to traditional sleep aids. Some criticism exists regarding variability in product quality and inconsistent dosing between brands. Long-term efficacy data remains limited.