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Is Melatonin Safe? The Truth Behind Melatonin For Sleep

Melatonin refers to a hormone that is produced by the Pineal gland to regulate the sleep-wake cycle. In other words, we can say that this is a hormone that tells your body when to sleep. Although it is produced naturally by the body, this hormone is also made in the lab to supplement people that are having trouble with getting some sleep. 


According to the CDC 1 out 3 American adults do not get enough sleep. The recommended hours of sleep is 7 hours or more. Lack of enough sleep can cause frequent mental distress or increase the risk of getting diabetes, stroke, high blood pressure, and obesity. Luckily enough melatonin can be used by people struggling with sleep hence preventing all those chronic conditions. 


Benefits of taking Melatonin for sleep


If you take this supplement in the morning your circadian rhythms will be shifted later. However, taking it during the evening will help you go to sleep earlier. Circadian sleep disorders refer to the disorders that relate to the timing of when you are awake or asleep. Let us look at some of the benefits of Melatonin for sleep. 



1. It reduces the time one takes to fall sleep

Melatonin has been found to reduce the time people with sleep disorders take to fall asleep. Besides, scientists have confirmed that it reduces the time by an average of 7 minutes.


2. Melatonin betters the quality of sleep

This hormone has also been proved to improve the quality of sleep. Melatonin does not only help you in falling asleep but it ensures you have a better one. The recommended dose is however1mg -10mg and should be taken at night. You can purchase melatonin supplements in most countries without a prescription.


3. It reduces the effects of jet lag

Jetlag refers to a temporary sleep disorder caused by traveling in a new time zone hence confusing your body internal clock. This disorder is short term and usually self-treatable by taking melatonin. Also, people that work on shifts may experience jet lag because they work during the time that they are supposed to be asleep


Melatonin reduces the effects of jet lag by syncing your internal clock with the new time zone. Research comprising of ten studies monitoring people that traveled through many time zones found that Melatonin was very effective. It doesn't matter whether you take a lower dose (0.5mg) or a higher (5mg) because the results are the same when it comes to reducing the effects of jet lag.

4. Work shift

Night shift workers use Melatonin to improve their sleep duration or quality. This helps them to get enough sleep so that they can concentrate on work during their shifts. However, you should note that this supplement is supposed to be taken when you intend to sleep. Don’t take it before you drive home. The recommended dose for shift workers is about 2mg to 33mg.


5. Other circadian rhythms disorders

Melatonin is also helpful when it comes to circadian rhythm disorders such as irregular sleep-wake rhythm, advanced phase disorder, and free rhythm running type.



6. It helps with seasonal depression

The changes in light and sleep cycles may cause seasonal depression. This is a disorder also known as winter blues affecting 20 % of the American adults. Melatonin reduces the symptoms of this disorder by helping with the sleep cycle.

7. Increases the growth hormone levels in men

This hormone is responsible for making the pituitary gland very sensitive hence increasing the growth of hormone levels.


8. Supports eye health

Melatonin contains powerful antioxidants that support eye health.


9. It reduces symptoms of Tinnitus

The constant ringing of ears when you are trying to sleep can be very annoying especially in less background noise. Luckily, some have reported that melatonin helped reduce such symptoms hence helping you to get sound sleep.

Are there any side effects when taking Melatonin?


The intake of melatonin has not been linked to any serious side effects.  However, it may be unsafe to use in combination with some medications used for mental health disorders. We personally recommend taking a small break every 5 days if continuously taking some form of it as we have reported better results. 

Conclusion & Dosage

Melatonin is one of the most widely used over the counter supplements for sleeping that is not habit-forming and has been documented to work for many years. As with all supplements its important to understand the safe dosages and optimum conditions that it needs to be taken. 


A safe recommended dosage range is from 1mg to 5mg per week 30 minutes before bed. It is important not to mix in food as it may deter the positive effects.