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

When your body’s natural sleep cycle gets thrown off—whether by shift work, jet lag, or just staring at a screen too long—you might turn to melatonin, a hormone produced by the pineal gland that signals to your body it’s time to sleep. Also known as the sleep hormone, it’s not a sedative, but a cue—like a quiet bell ringing in your brain that says, "It’s dark. Time to wind down." Unlike prescription sleep pills, melatonin doesn’t force you to sleep. It just helps your body remember when it’s supposed to feel tired.

Most people make enough melatonin naturally, but production drops as we age. That’s why older adults often struggle with sleep. It’s also why people who work nights or travel across time zones use it: their internal clock, or circadian rhythm, the 24-hour biological cycle that controls sleep, hormone release, and body temperature, is out of sync. Studies show melatonin can help reset this clock, especially when taken at the right time—usually 1 to 2 hours before bedtime. It’s not magic, but it’s one of the few sleep aids with solid evidence backing its use for timing, not just depth, of sleep.

Not everyone needs it. If you’re having trouble falling asleep because of anxiety, pain, or an irregular schedule, melatonin won’t fix the root problem. But if your body just doesn’t know when to turn on sleep mode, it can make a real difference. People with delayed sleep phase disorder, blind individuals with no light perception, and travelers crossing multiple time zones are the ones who benefit most. It’s also used off-label for kids with autism or ADHD who struggle with sleep onset—though always under a doctor’s guidance.

There’s a lot of confusion about dosage. More isn’t better. Most studies use 0.5 to 5 mg, and many people feel effects with just 0.3 mg. Taking too much can make you groggy the next day or even mess up your sleep cycle further. It’s also not a long-term solution. If you’ve been relying on it for months, it’s worth asking why your body stopped producing enough on its own.

And while it’s sold as a supplement, it acts like a hormone. That means it can interact with other meds—like blood thinners, diabetes drugs, or antidepressants. If you’re on any regular medication, check with your doctor before starting melatonin. It’s generally safe for short-term use, but safety isn’t the same as effectiveness for everyone.

Below, you’ll find real-world insights from people who’ve tried melatonin for everything from insomnia to night shifts. Some found it life-changing. Others barely noticed a difference. The key isn’t whether it works—it’s whether it works for you, at the right time, in the right dose. What follows are honest, evidence-based reviews and comparisons that cut through the hype and show you exactly what to expect.