Melatonin Dosage Guide

Melatonin is a hormone naturally produced by the pineal gland in the brain. Its primary role is to regulate the body's circadian rhythm, signaling to the body that it is time to sleep when darkness falls. As a dietary supplement, synthetic melatonin is widely used to address various sleep-related issues, including insomnia, jet lag, delayed sleep phase disorder, and shift work sleep disorder. Unlike prescription sleep medications, melatonin is not a sedative. Instead, it works by supplementing the body's natural melatonin production, helping to synchronize the internal clock. It is available over the counter in the United States and is one of the most popular sleep supplements, used by millions of adults and an increasing number of children. Melatonin comes in various forms, including tablets, gummies, liquids, and extended-release formulations. The appropriate dose of melatonin varies significantly between individuals. Research suggests that lower doses (0.5 to 3 mg) are often more effective than higher doses for most sleep issues. Despite being a supplement rather than a prescription medication, melatonin should still be used thoughtfully, especially in children. The American Academy of Sleep Medicine recommends consulting a healthcare provider before starting melatonin, particularly for long-term use.

Melatonin works by binding to melatonin receptors (MT1 and MT2) in the brain's suprachiasmatic nucleus, which is the body's master clock. This binding signals to the body that it is nighttime and promotes sleep onset. Melatonin does not force sleep but rather creates conditions conducive to falling asleep by lowering core body temperature and reducing alertness. Natural melatonin production typically begins 1 to 2 hours before bedtime, triggered by diminishing light levels. Supplemental melatonin mimics this process and can help reset disrupted circadian rhythms.