Melatonin: What It Is, How It Works, and What You Need to Know

When you're struggling to fall asleep, melatonin, a hormone your brain makes naturally to signal it's time to sleep. Also known as the sleep hormone, it's not a sedative—it’s more like a quiet cue that tells your body it’s dark, and it’s time to wind down. Your body produces melatonin in response to darkness, peaking around midnight and dropping as morning light hits your eyes. That’s why shifting your schedule—like working night shifts or jet lag—can throw it off. Unlike sleeping pills, melatonin doesn’t force sleep. It just helps reset your internal clock.

People often turn to melatonin supplements when their natural rhythm gets disrupted. Travelers use it to beat jet lag. Shift workers rely on it to sleep during daylight hours. And many with insomnia find it helps them fall asleep faster—especially if their body isn’t making enough on its own. But it’s not a cure-all. Studies show it works best for circadian rhythm disorders, not general sleep trouble. And taking too much? That can backfire. Doses higher than 5 mg often cause grogginess, headaches, or even weird dreams. The sweet spot for most adults is between 0.5 mg and 3 mg, taken about an hour before bed.

It’s also worth knowing how melatonin interacts with other things you take. For example, if you’re on levothyroxine, a thyroid hormone replacement, melatonin might affect how well your body absorbs it. Some research suggests it could influence thyroid function over time. And if you’re using iron supplements, often taken for anemia, timing matters. Iron can interfere with melatonin’s effects if taken too close together. That’s why it’s smart to talk to your doctor before combining supplements—even ones sold as "natural."

What You’ll Find in These Articles

You’ll see posts here that dig into how melatonin fits into bigger health pictures—from how it interacts with other meds to why timing matters more than dose. You’ll also find advice on when to skip it entirely, like if you have autoimmune conditions or are pregnant. These aren’t just product reviews. They’re real-world insights from people who’ve been there, backed by clinical data and safety guidelines. Whether you’re trying it for the first time or you’ve been using it for years, this collection helps you use melatonin smarter—not just longer.