Melatonin: What It Is, How It Works, and What You Need to Know
When your body prepares for sleep, it releases melatonin, a hormone produced by the pineal gland that signals to your brain it’s time to rest. Also known as the sleep hormone, it’s not a sedative—it’s more like a quiet reminder that darkness has arrived, and your body should slow down. Unlike pills that knock you out, melatonin helps reset your internal clock, making it especially useful for jet lag, shift work, or trouble falling asleep at a regular time.
Many people turn to melatonin because they’re struggling with circadian rhythm, the body’s natural 24-hour cycle that controls when you feel awake or sleepy. If you’re up late scrolling, wake up at 3 a.m., or can’t fall asleep until dawn, your melatonin levels might be out of sync. Light exposure—especially blue light from screens—can delay its release, which is why turning off devices an hour before bed helps. But if your rhythm is broken, a small dose of melatonin can nudge it back on track.
It’s not for everyone. People with autoimmune diseases, those on blood thinners, or pregnant women should talk to a doctor first. Melatonin isn’t regulated like prescription drugs, so the actual amount in supplements can vary widely. Some products contain way more than what’s listed, and others have contaminants. That’s why sticking to low doses—0.5 to 3 mg—is usually enough. Higher doses don’t mean better sleep; they just increase the chance of morning grogginess or weird dreams.
It also doesn’t fix everything. If you’re tossing and turning because of anxiety, chronic pain, or sleep apnea, melatonin won’t solve those problems. But if your issue is simply timing—like when you go to bed versus when your body wants to sleep—it can make a real difference. That’s why it shows up in so many of the posts here: people trying to improve sleep without harsh drugs, managing shift work, or dealing with aging-related sleep changes.
There’s growing evidence that melatonin may help with more than just sleep. Some studies suggest it could support immune function, reduce inflammation, and even help with certain types of headaches. But the strongest, most consistent data is about sleep. That’s what you’ll find in the articles below: real stories from people using melatonin, how it interacts with other meds, what doses actually work, and when to skip it entirely. No fluff. Just what you need to decide if it’s right for you.
