Research has shown that melatonin sleep aids help restore natural sleep patterns. But more melatonin is not necessarily better and melatonin should only be taken for short periods of time.

Melatonin is a hormone that occurs naturally in our bodies to regulate our sleep-wake cycle, also known as the circadian rhythm. It is sometimes referred to as the dark hormone, as darkness stimulates the release of melatonin and light suppresses its activity in our nervous system. There is evidence that melatonin production slows down as we age, which combined with changing schedules or hormonal changes during menopause can cause significant sleep loss.


Research has found that melatonin sleep aids are effective with sleep disturbances resulting from various medical conditions, as well as shift and schedule change work. But people vary in their response to melatonin and require different doses to get the desired result.

For most healthy people, low doses of melatonin cause few side effects when taken for periods of up to three months. However, some people may experience unwanted effects such as headaches, nausea, lightheadedness, irritability, hormonal fluctuations, vivid dreams or nightmares, or reduced blood flow ... especially at doses of 3 mg / day or more. Melatonin can also cause drowsiness and therefore should not be taken while driving or operating machinery.

Melatonin should not be used by children, adolescents, or pregnant or lactating women. People with the following conditions should also avoid using melatonin for sleep:

autoimmune diseases (such as Crohn's disease, rheumatoid arthritis, lupus, Hashimoto's thyroiditis, graves ...)
depression (especially if you take an MAO inhibitor)
lymphoproliferative disorders (such as lymphoma and leukemia)
People with any of these conditions should consult a doctor before taking a sleep aid with melatonin. visit :

Melatonin does not require the approval of the United States Food and Drug Administration (FDA) and is not subject to the same controls that apply to drugs. For this reason, there is little information on the interaction of melatonin with other medications.


The proper dose of melatonin varies greatly from person to person. In general, it is recommended that a person start with a small dose (about 1 mg) and increase to a higher dose if necessary. The pills are commonly available in doses ranging from 1mg to 3mg.

Some studies suggest that smaller doses (eg, 0.3 mg instead of 3 mg) are equally effective as larger doses. Studies at the Massachusetts Institute of Technology (MIT) have found that melatonin supplements are three to ten times the amount needed to facilitate sleep.


For sleep disorders associated with stress, shift work, or menopause, melatonin is best taken at night thirty to sixty minutes before going to sleep.

To avoid the effects of jet lag when traveling across multiple time zones, ingestion is recommended before boarding the flight followed by another dose before bedtime.

Author's Bio: 

Research has shown that melatonin sleep aids help restore natural sleep patterns.