Melatonin: how it works, how much to take and when
Melatonin is a hormone that the body produces in the dark. It signals to the body that it is time to sleep. Melatonin supplements are popular among people who find it hard to fall asleep and those travelling across several time zones.
In this article, you will learn what melatonin can really do, what dose to take and when, and who should not take it.
In brief. 1 mg of melatonin taken close to bedtime contributes to the reduction of time taken to fall asleep.1 0.5 mg of melatonin contributes to the alleviation of subjective feelings of jet lag.1 Melatonin is not a strong sleeping aid: it helps the body "understand" when it is time to sleep.
How does melatonin work?
In the evening, as it gets dark, the body starts producing more melatonin. Bright light, especially in the evening, suppresses its production.2 This is why melatonin works like an internal clock rather than like sleeping pills.
Example. If you look at your phone until late at night in a brightly lit room, less melatonin is produced and it may be harder to fall asleep.
How much melatonin to take and when?
| Goal | Dose | When to take |
|---|---|---|
| Falling asleep faster | 1 mg1 | Close to bedtime. |
| Jet lag | At least 0.5 mg1 | Before bed on the first day of travel and for a few days after arrival. |
A higher dose does not necessarily work better. In some EU countries, higher doses and prolonged-release melatonin are sold as medicines prescribed by a doctor.3
What does the research show?
Falling asleep. In a review of 19 studies with 1,683 participants, melatonin reduced the time taken to fall asleep by about 7 minutes on average and increased total sleep time by about 8 minutes.4
What this means for you. There is an effect, but it is small. Melatonin is most suitable when it is hard to fall asleep because of a disrupted daily rhythm, for example after travelling or when working shifts.
Jet lag. In a review of studies, melatonin reduced feelings of jet lag, especially when flying east and crossing 5 or more time zones.5
Who might benefit from melatonin?
- People travelling across several time zones. For example, if you are flying from Europe to Asia, where the time difference is 6 hours, take melatonin before bed on the first day of travel and for a few days after arrival, according to local time.1
- Shift workers who have to sleep at unusual times.
- People whose sleep rhythm has shifted, for example after a holiday when they went to bed very late.
If you find it hard to fall asleep because of stress, pain or anxiety, melatonin usually helps less. In this case, it is worth looking for the cause.6
How to choose a melatonin supplement?
- Check the dose per tablet. Choose a product whose dose matches your goal: 0.5 mg or 1 mg.1 If a tablet contains 3 mg or 5 mg, that is much more than you need.
- Form. Tablets, capsules, drops or sprays are equally suitable. What matters is taking it at a regular time.
- Chewable gummies. They look like sweets, so keep them out of the reach of children.2
Who should not take melatonin or should consult a doctor first?
- You are pregnant or breastfeeding – there is not enough safety data.2
- You want to give melatonin to a child – only do so after consulting a doctor.2
- You are taking sedatives, sleeping pills, blood thinners or epilepsy medicines.2
- Your insomnia lasts longer than a few weeks.6
The most common side effects are drowsiness, headache, dizziness and nausea.2 After taking melatonin, do not drive or operate machinery.
How to fall asleep better without supplements?
- Go to bed and get up at the same time, even at weekends.6
- Reduce screen time and bright light in the last hour before bed.6
- Avoid coffee and alcohol in the evening.6
- In the morning, get out into daylight as soon as possible. This helps to reset your internal clock.2
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Frequently asked questions
How long before bed should I take melatonin?
Close to bedtime, when you are already getting ready for bed.1 At this time, it is worth dimming the lights and putting your phone aside, as bright light suppresses melatonin production.2
Is melatonin addictive?
Short-term use of melatonin is considered safe for most people, but the safety of long-term use has been studied less.2 If you need melatonin all the time, consult a doctor.
Can I take melatonin every evening?
For a short time, this is usually fine. If sleep problems continue for longer, it is more important to find out their cause.6
Why doesn't melatonin work for me?
A common reason is the wrong timing or bright light in the evening. Melatonin also helps less if your sleep is disrupted by stress, pain or other causes.
Scientific sources
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods (consolidated version). EUR-Lex
- NIH National Center for Complementary and Integrative Health. Melatonin: What You Need To Know. nccih.nih.gov
- European Medicines Agency. Circadin (melatonin). EPAR. ema.europa.eu
- Ferracioli-Oda E, Qawasmi A, Bloch MH. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. 2013;8(5):e63773. doi:10.1371/journal.pone.0063773
- Herxheimer A, Petrie KJ. Melatonin for the prevention and treatment of jet lag. Cochrane Database Syst Rev. 2002;(2):CD001520. doi:10.1002/14651858.CD001520
- NHS. Insomnia. nhs.uk
Disclaimer. This article is for information purposes only and does not replace advice from a doctor or pharmacist. Food supplements are not intended to treat or prevent diseases and should not be used as a substitute for a varied diet and a healthy lifestyle. Before taking supplements, especially during pregnancy or breastfeeding, if you have a chronic condition or if you are taking medicines, consult a healthcare professional.
