Melatonin Is Not a Sleeping Pill: What It Actually Does
The most misunderstood supplement on the shelf. A sleep doctor breaks down dose, timing, and when melatonin actually helps.
Melatonin is a hormone of darkness, not a sedative. It tells the brain what time it is — not when to switch off. Taken incorrectly, it can shift your circadian rhythm in the wrong direction and make sleep worse.
What melatonin does
Your pineal gland releases melatonin in response to dim light, signalling biological night. Supplementing it raises that signal artificially.
When it actually helps
- Jet lag — eastward flights crossing four or more time zones.
- Delayed sleep phase — people who cannot fall asleep before 2 a.m.
- Shift workers transitioning between schedules.
Dose and timing
The clinically effective dose is 0.3–0.5 mg, taken 4–6 hours before desired sleep. Most over-the-counter products contain 3–10 mg, which is 10–30× too much and frequently causes morning grogginess and vivid dreams.
When to skip it entirely
If your insomnia is stress-driven or behavioural — racing thoughts, inconsistent schedule, late-evening screens — melatonin will not help. The fix is environmental and behavioural, not hormonal.