What you need to know about melatonin

If you’re having trouble sleeping, you may be considering taking a melatonin supplement. Read on to learn everything you need to know about taking melatonin.

What is melatonin and what does melatonin do?

Melatonin is a hormone that is naturally produced by the pineal gland in the brain. Its purpose is to tell the body when to fall asleep and when to wake up. It does this by increasing the amount of melatonin in your system as the sun sets, making you feel sleepy, and decreasing the melatonin in your system as the sun rises, helping you wake up in the morning. It can be found in foods such as meats, grains, fruits, and vegetables, as well as in melatonin supplements.

While researchers are still learning about melatonin, it’s theorized that melatonin has important cognitive and development benefits. We know that you create the most melatonin when you’re around 3 years old, and this steadily decreases as you get older. People aged 70 or older have about a quarter of the amount of melatonin in their systems during sleep that teenagers do. The amount of melatonin your body produces isn’t just based on the time of day or your age, it’s also impacted by the seasons. When days get shorter and darker during the winter months, your body may produce melatonin in different amounts and at different times.

Melatonin isn’t the only element impacting your sleep—it’s a part of another natural, internal process called the circadian rhythm. Also known as the sleep-wake cycle, your circadian rhythm is your brain’s internal sleep clock. When it’s working as it should, you get drowsy around the same time each night and you wake up around the same time each morning. Your circadian rhythm may be different to those around you. So-called “night owls” and “morning birds” have different circadian rhythms, but by keeping predictable sleep schedules, both types should wake feeling well-rested and stay energized throughout the day.

“Essentially, melatonin helps control your sleep-wake cycle. It can be found in foods such as meats, grains, fruits, and vegetables, as well as in melatonin supplements.”

What are the benefits of taking melatonin?

If you have trouble falling asleep, you may be considering taking a melatonin supplement. Many people struggle with occasional sleeplessness and don’t feel they get enough sleep every night. Life can be stressful, and there are certain experiences that can negatively impact sleep, such as job loss, death of a family member or normal life transitions and phases. Short periods of difficulty falling or staying asleep are somewhat common and do not necessarily occur hand-in-hand with a major medical condition.

Using melatonin for sleep support is a great, natural way to fall asleep without morning grogginess. Additionally, melatonin supplements can help with jetlag when your body’s internal clock hasn’t adjusted to a new time zone. Melatonin is drug-free and non-habit-forming, and supplements are easy to find. They come in various forms like gummy, liquid, and tablet, so you can choose one that works best for your preferences. They also usually come in various flavors.

Does melatonin help REM sleep?

Melatonin may increase REM sleep. After taking melatonin and falling asleep, you may experience longer and more vivid dreams. Having dreams after taking melatonin is completely normal and is a sign that the melatonin is working.

While you’re sleeping, the melatonin will begin to wear off. Your brain will move from the REM cycle into the deep sleep cycle during which you will sleep through any minor sleep disturbances (like small noises and lights). From the deep sleep cycle, you’ll move into the light sleep cycle.

It’s very important to let your brain get to the light sleep stage, as waking from the REM or deep sleep stages will leave you disoriented and tired, regardless of whether you took melatonin or not. The light sleep cycle prepares you to wake by increasing your body temperature and decreasing your natural level melatonin. This decrease in melatonin tells your body that it’s time to wake up.

How much melatonin should I take? When?

If you’ve been having trouble sleeping lately, you may be considering adding melatonin to your nighttime routine as a solution. But when should you take it? Because you don’t know how your body will react to melatonin, consider taking your first dose when you don’t have to be active the next morning, like on a weekend, so you can see how your body adjusts to the additional boost. The best time to take melatonin is when you can sleep for at least six hours. With less than six hours of sleep, the additional melatonin may leave you groggier than usual and more tired the next day. Therefore, you don’t want to take melatonin in the morning or when you won’t be able to sleep for long enough.

Since melatonin supplements come in different doses, you might be wondering how much to take. Studies suggest that 1-2 milligrams of melatonin help people fall asleep with no next-day grogginess so they can wake up feeling refreshed. While the natural inclination might be to take the highest dosage available (e.g., 10 milligrams or higher), this isn’t necessarily the case and could actually result in increased grogginess the next day, as it will take longer for the melatonin to wear off. Some research shows that increasing your melatonin dosage beyond 3 mg per serving only ensures that it will take longer to return to normal levels. The longer it takes melatonin to leave your body, the more likely you will wake up with grogginess the next morning. If you’re considering a melatonin supplement, our recommendation is to consult your healthcare provider first, and start at a low melatonin dose to see how it affects your body and sleep. Be sure to always check the label of your supplements.

What are the side effects of taking melatonin?

While side effects of melatonin are generally mild, you may experience the following:

• Vivid dreams: Melatonin may increase dream activity and leave you with vivid and memorable dreams.

• Grogginess: While sleepiness before bed is desirable, taking too much may cause drowsiness.

If you experience any of the above, consult your healthcare provider. If you choose to use melatonin with your doctor’s recommendation, start with a lower dose until you find the dose that works best with your body.

How long does melatonin take to work?

Melatonin begins to have an effect within 30 minutes. You should start to feel peaceful and sleepy. It’s important to give yourself at least six hours of sleep when taking melatonin so you don’t feel groggier than usual the next day. Melatonin works with your natural sleep cycle, which is why it’s important to also have a relaxing environment to give yourself the best chance possible for a full night’s sleep.

How long do the effects of melatonin last?

The morning after taking melatonin, you should wake up feeling well-rested, relaxed, and invigorated. To avoid having your alarm clock jolt you awake before reaching the light sleep stage, consider going to bed earlier and replacing a noise alarm with a light alarm. Light alarms wake you more gently by increasing the amount of light until your dark room becomes bright, which also signals to your body to reduce its melatonin level and helps bring you into light sleep. If you’ve gotten a full night’s sleep but still feel groggy when you wake up, you may be taking too large of a dose of melatonin. Reduce your dose next time to see if that helps.

Other considerations when taking melatonin

In addition to taking melatonin, it’s beneficial to make sure your bedroom gives you the best chance of getting a good night’s sleep. This means turning off any screens (televisions, tablets, phones), turning the thermostat down, and turning on ambient noise, like a fan or gentle, soothing music. Some people find that aromatherapy is also helpful. You also want to make sure your room is as dark as possible because this helps your mind tell your body it’s time to sleep.