Melatonin
mel-ah-TOE-nin
The hormone your brain makes when it gets dark — supplementing it helps reset your sleep-wake cycle.
FDA approved for: Regulated as a dietary supplement in the US (prescription in EU/UK)
Last reviewed: April 2026
What It Does
Melatonin is the hormone your pineal gland produces as it gets dark. It doesn't 'knock you out' — it signals to your body that it's time to sleep. Supplemental melatonin helps when your natural rhythm is disrupted by travel, shift work, blue light exposure, or aging (melatonin production declines with age).
Why People Take It
How It's Administered
Oral
Tablet or capsule taken 30–60 minutes before bedtime
Frequency
Nightly as needed
Pain Level
○○○ None
Self-Administered
Yes — at home
Typical Range
0.5mg – 5mg (less is often more)
Sublingual
Dissolves under tongue for faster absorption
Frequency
Nightly as needed
Pain Level
○○○ None
Self-Administered
Yes — at home
Typical Range
0.5mg – 3mg
What To Expect
30–60 minutes
Drowsiness sets in. Your body temperature drops slightly.
Night 1–3
Faster sleep onset. May not yet improve sleep duration.
Week 1+
Circadian rhythm begins to stabilize with consistent timing.
Side Effects
Overall: Mild
Common (1–10%)
Morning grogginess
Usually means dose is too high. Try reducing.
Vivid dreams
Many users report more vivid or memorable dreams.
Uncommon (0.1–1%)
Headache
Usually resolves with dose adjustment.
Who Should NOT Take This
• Autoimmune conditions (may stimulate immune activity)
• Depression (may worsen in some individuals)
• Children (consult pediatrician first)
Drug Interactions
• Blood thinners — melatonin may increase bleeding risk
• Blood pressure medications — may enhance hypotensive effect
• Immunosuppressants — melatonin may stimulate immune system
Pregnancy: Insufficient safety data during pregnancy. Avoid unless directed by provider.
Clinical Details
Show Clinical Details (for healthcare professionals)Hide Clinical Details▼
Half-Life
~40–60 minutes
Bioavailability
~15% (oral, significant first-pass metabolism)
Mechanism of Action
Binds to MT1 and MT2 receptors in the suprachiasmatic nucleus (SCN) of the hypothalamus, signaling the circadian clock to initiate sleep processes. Also has antioxidant properties independent of receptor binding.
Published Research
Meta-analysis of Melatonin for Sleep Disorders (2013) ↗Compare With Similar Peptides
Melatonin signals 'time to sleep'; progesterone enhances sleep depth via GABA. They work through completely different pathways and can complement each other.
Progesterone
A natural hormone that supports sleep, mood, and hormonal balance — especially important during perimenopause and menopause.
DSIP
A naturally occurring brain peptide that promotes deep delta-wave sleep — the most restorative phase of the sleep cycle.
Frequently Asked Questions
FDA-approved for at least one indication. Your provider will determine if this is appropriate for you.