🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 58 (from laksa138)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa058.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.healthcentral.com/article/beginners-guide-to-melatonin\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthcentral.com/article/beginners-guide-to-melatonin\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthcentral.com\/article\/beginners-guide-to-melatonin","crawl_time":1776095929,"first_indexed_time":1620189869,"http_code":200,"src_unparsed":"com,healthcentral!www,\/article\/beginners-guide-to-melatonin s443","src_root_hash":"12870066951298225258","history_drop_reason":null,"meta_title":"Melatonin: Benefits, Side Effects, Drug Interactions & More","meta_descriptions":["What is melatonin? Melatonin is a naturally occurring hormone, as well as a supplement. Learn more about taking melatonin for sleep & other health benefits."],"attrs_boilerpipe_text":"Sleep Disorders\nInsomnia\nMedically Reviewed\nA Beginner’s Guide to Melatonin\nMelatonin has been a buzzword for years, but what is it, exactly? Here, everything you need to know about this naturally occurring hormone and supplement.\nBy\niStock\nJump To\nWhat Is Melatonin?\nMelatonin & Sleep\nMelatonin & Health\nMaximizing Natural Melatonin\nWhen Your Own Melatonin Isn’t Enough\nMelatonin Side Effects\nYou may have heard about melatonin. This naturally occurring hormone is credited with everything from keeping your internal clock on track and helping you catch some ZZZs to reducing jet lag and easing anxiety about surgery.\nYour body already makes melatonin, but sometimes, it doesn’t make enough of it. “Melatonin is secreted in darkness,” says Jennifer Martin, Ph.D., professor of medicine at the David Geffen School of Medicine at UCLA in Los Angeles and a member of the American Academy of Sleep Medicine Board of Directors. “When we’re exposed to light, it turns off melatonin production.”\nYour melatonin levels aren’t static over the course of your life—they change as you age. “In young people, there’s no melatonin production during the day and levels are very high at night, so it's almost like an on-off switch,” Martin says. “As people age, there's more of a gradual increase and a gradual decline, and the peak levels of melatonin aren't quite so high.”\nSo what exactly is melatonin, and what are people so hyped up about it? Take a closer look at the role this hormone plays in your life.\nIn the center of your brain is the pinecone-shaped pineal gland, which really has one main job—producing melatonin. It works by both receiving and sending signals surrounding light and darkness in your environment. In response to those signals, it either makes melatonin (when it senses darkness) or shuts off production (when it senses light). This is exactly why it’s a bad idea to pick up your smartphone in the middle of the night if you can’t sleep. “The phone’s light will tell your brain to stop making melatonin and start the day,” Martin says.\nThis light-dark interplay is part of your body’s circadian rhythm, also called your internal clock, that affect such functions as body temperature, hormone release (melatonin is just one of many), and even digestion. Circadian arousal peaks in the evening, so most people are more awake and alert in the early evening than at any time throughout the 24-hour cycle, says David Neubauer, M.D., an associate professor of psychiatry and behavioral sciences at Johns Hopkins University School of Medicine in Baltimore and a sleep expert.\nBecause of its direct relationship with circadian rhythms, melatonin may help improve some sleep-related conditions, including:\nJet lag.\nResearch suggests that taking melatonin supplements may help reset your internal clock when traveling to different time zones. If you’re traveling from west coast to east and bedtime is earlier than you’re used to, try taking it at your new bedtime. If you’ve traveled west and bedtime is later than you’re used to, take it in the morning.\nCircadian rhythm disorders.\nIf you have an internal clock that’s misfiring, melatonin may help you adjust your sleep timing, though it can be difficult to figure out exactly when and what time of day to take melatonin supplements.\nDelayed sleep-wake phase disorder.\nWith this circadian rhythm disorder, people typically fall asleep sometime between 2 a.m. and 6 a.m. and tend to wake up between 10 a.m. and 1 p.m. Studies show melatonin may help you fall asleep about half an hour earlier.\nNeurodevelopmental disorders.\nA 2019 review of clinical trials in the\nJournal of Child Neurology\nfound melatonin to be effective for improving the ability to fall asleep and sleep duration in children with autism and other neurodevelopmental disorders.\nBeyond regulating your internal clock, melatonin has beneficial properties that work in concert with the body to improve health. Here’s what we know so far:\nCancer Symptoms\nMelatonin may help with the side effects of cancer treatments. One study found significant impact in sleep quality for postmenopausal\nbreast cancer\nsurvivors. Another found that melatonin significantly decreased\ndepression symptoms\nfor three months after surgery in women who had breast cancer. Talk with you doc before taking any supplements.\nAnxiety\nA 2015 review of studies found that taking melatonin reduced\nanxiety\nin adults awaiting surgery because it has sedative and analgesic properties, in addition to helping regulate sleep, so it can have a calming influence.\nAlzheimer’s Disease\nOne theory is that melatonin production decreases in people with Alzheimer’s, and that supplementation may help restore some sleep functions, but more research is needed. The American Academy of Sleep Medicine recommended against melatonin use by people with dementia in its 2015 guidelines.\nViruses\nExperts have even been studying whether this hormone may have an impact on viruses, such as Ebola and\nCOVID-19\n, or their side effects. This is because melatonin has anti-inflammatory and antioxidant properties that may help fight infection.\nLight sensitivity is a highly individual thing, and therefore how much melatonin you produce is unique to you. Some people easily fall asleep and may even have trouble staying awake before bedtime without the distraction of the computer or the TV. For them, it’s OK to keep those screens on a little later.\nBut if you’re very sensitive to light near bedtime, meaning you have a hard time falling asleep right after shutting off the TV, for example, it’s a good idea to start reducing light levels in your environment at least an hour before you plan to go to sleep. That means turning off all devices because those screens have\nthe direct effect of keeping your brain awake\n.\nIt may also help to use an app that blocks blue light on your devices when they are in use—the blue light that they emit suppresses melatonin. Your phone, tablet, and\/or computer might already have a built-in “night mode” setting that blocks blue light between certain hours. Check for it in the settings or preferences sections of your devices and enable it.\nAnother helpful step is switching to low color-temperature LED light bulbs that emit light from the red spectrum in your home. “You can search for ‘sleep bulbs’ in your favorite online store, and you’re likely to find examples of these bulbs that can be used in a bedroom,” Dr. Neubauer says.\nSometimes, though, the body struggles to produce enough melatonin on its own. Melatonin supplements, available over the counter at pharmacies and health food stores, might help.  You’re likely to find both “natural” and synthetic melatonin formulations. Though it can be derived from animals and microorganisms, the natural form also carries the risk of virus, so some doctors advise against it. The synthetic form of the hormone is considered to be relatively safe over the short term—its long-term safety hasn’t been determined.\nNot sure whether the bottle you’re looking at is natural or synthetic melatonin? If the label doesn’t make it clear, ask the pharmacist. “People have to be aware that because it’s not an FDA-approved medication, it’s not subjected to the same standards as one would expect for a medication that you get prescribed by your doctor,” Martin says. “Companies make all kinds of claims about what it might do, but they’re not required to show the same level of proof that it's true.”\nOne study of 31 melatonin supplements and found in many cases, the amount of melatonin in the supplement didn’t match the amount listed on the label—some had less and some had considerably more. Also, many contained the hormone serotonin, which can have harmful side effects. One way to protect yourself is to look for supplements from brands that have been tested by an independent lab, such as ConsumerLab.com, USP (U.S. Pharmacopeia), and NSF International—look for one of their seals on the label.\nThe typical doses used in melatonin research have varied from 0.1 to 10 milligrams. Higher doses have not been shown to be any more effective than lower doses. In fact, a very high dose can stay in your body so long that it confuses your natural melatonin production. Never exceed the recommended amount on supplement labels. Start with a low dose, Dr. Neubauer advises, such as 0.5 mg. For most people, just this little bit has the desired effect.\nWith your doctor’s OK, try a melatonin supplement about two hours before bedtime. It doesn’t work well right at bedtime because your natural melatonin is already rising then, so there’s less opportunity for supplemental melatonin to have an impact. It’s also important not to take it just before or just after eating. Emerging evidence suggests that melatonin taken around mealtime can provoke an unwanted increase in glucose and insulin responses.\nLong-term side effects of melatonin use in adults are unknown. Short-term side effects can include:\nHeadache\nDizziness\nSleepiness\nNausea\nLow blood pressure\nConfusion or disorientation\nAbdominal cramps\nMild tremor\nFeelings of depression\nMild anxiety\nSome people may have an allergic reaction to melatonin. Also, don’t drive or use machinery within five hours of taking the supplement because of potential drowsiness. Women who are pregnant or\nbreastfeeding\nshould not take melatonin because its impact on the fetus and infant is not known. Supplemental melatonin may stay active for longer periods in older adults than in younger ones, which can cause daytime drowsiness. People of any age with jobs where sedation could compromise safety, including commercial drivers or airline pilots, should be especially cautious.\nWhile apparent side effects in kids are considered minor over the short term, the long-term impact of this hormone on development, such as puberty and overproduction of another hormone called prolactin needed to make breastmilk, is unknown. Side effects are similar to those in adults, such as headache, dizziness, and drowsiness, and children may also experience agitation and increased bedwetting.\nMelatonin Drug Interactions\nAnother reason to talk to your doctor before starting melatonin (or any new supplement) is the risk of drug interactions with other over-the-counter medications, prescriptions, and supplements you’re taking, as well as how it might affect any other medical conditions you have.\nThere’s a long list of potential drug interactions with melatonin, but the most important ones include:\nImmunosuppressants\nSeizure threshold-lowering drugs\nAnticoagulants and antiplatelet drugs, herbs, and supplements\nAnticonvulsants in neurologically disabled children\nIt can also worsen blood pressure for people on\nhigh blood pressure\nmedication, affect sugar levels for people using\ndiabetes\ndrugs, cause excessive drowsiness by increasing melatonin levels for people on fluvoxamine, increase the side effects of melatonin in people taking contraception, and have a negative impact on people on cytochrome substrates.\nIf your best efforts to boost melatonin naturally don’t help or if you struggle with sleep three or more times a week and the problem goes on longer than three months, reach out to a sleep specialist. He or she will help determine if melatonin supplements are right for you and what dose to take, Martin says. This is also a good idea if you have other sleep-related issues like snoring, extreme sleepiness during the day, or any unusual behaviors while asleep.\nUnderstanding Melatonin (1.):\nBrain Disorders & Therapy\n. (2014.) “Melatonin, the Hormone of Darkness: From Sleep Promotion to Ebola Treatment.”\nhttps:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4334454\/\nUnderstanding Melatonin (2.):\nAmerican Academy of Family Physicians. (2020.) “Melatonin.”\nhttps:\/\/www.familydoctor.org\/melatonin\/?adfree=true\nStudies on Melatonin:\nNational Center for Complementary and Integrative Health. (2021.) “Melatonin: What you need to know.” (https:\/\/www.nccih.nih.gov\/health\/melatonin-what-you-need-to-know)\nMelatonin and Jet Lag:\nMayo Clinic. (2020.) “Jet lag disorder.”\nhttps:\/\/www.mayoclinic.org\/diseases-conditions\/jet-lag\/diagnosis-treatment\/drc-20374031\nMelatonin and Sleep Disorders:\nNational Center for Complementary and Integrative Health. (2015.) “Sleep Disorders: In Depth.” (https:\/\/www.nccih.nih.gov\/health\/sleep-disorders-in-depth)\nMelatonin and Insomnia:\nJournal of Clinical Sleep Medicine\n. (2017.) “Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: an American Academy of Sleep Medicine Clinical Practice Guideline.”\nhttps:\/\/www.pubmed.ncbi.nlm.nih.gov\/27998379\/\nMelatonin for Medical Conditions:\nMayo Clinic. (2018.) “Melatonin.”\nhttps:\/\/www.mayoclinic.org\/drugs-supplements-melatonin\/art-20363071\nMelatonin and Shift Work:\nCochrane Database of Systematic Reviews\n. (2014.) “Pharmacological interventions for sleepiness and sleep disturbances caused by shift work.”\nhttps:\/\/www.pubmed.ncbi.nlm.nih.gov\/25113164\/\nMelatonin and Children:\nJournal of Child Neurology\n. (2019.) “Pharmacologic treatments for sleep disorders in children: a systematic review.”\nhttps:\/\/www.pubmed.ncbi.nlm.nih.gov\/30674203\/\nMelatonin and Anxiety:\nCochrane Database of Systematic Reviews\n. (2015.) “Melatonin for pre- and postoperative anxiety in adults.”\nhttps:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6464333\/\nMelatonin and Viruses:\nVirus Research\n. (2020.) “Melatonin potentials against viral infections including COVID-19: Current evidence and new findings.”\nhttps:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7405774\/\nMelatonin and Ebola Treatment:\nJournal of Medical Virology\n. (2015.) “Ebola virus: melatonin as a readily available treatment option.”\nhttps:\/\/www.pubmed.ncbi.nlm.nih.gov\/25611054\/\nMelatonin and the Brain (1.):\nEndotext. (2019.) “Physiology of the pineal gland and melatonin.”\nhttps:\/\/www.ncbi.nlm.nih.gov\/books\/NBK550972\/\nMelatonin and the Brain (2.):\nNational Institute of General Medical Sciences. (2021.) “Circadian rhythms.”\nhttps:\/\/www.nigms.nih.gov\/education\/fact-sheets\/Pages\/circadian-rhythms.aspx\nMelatonin and the Brain (3.):\nNeurology\n. (2008.) “Suprachiasmatic nucleus and melatonin.”\nhttps:\/\/n.neurology.org\/content\/71\/8\/594\nMelatonin and Breast Cancer (1.):\nBreast Cancer Research and Treatment\n. (2014.) “A randomized, placebo-controlled trial of melatonin on breast cancer survivors: impact on sleep, mood, and hot flashes.”\nhttps:\/\/www.pubmed.ncbi.nlm.nih.gov\/24718775\/\nMelatonin and Breast Cancer (2.):\nBreast Cancer Research and Treatment\n. (2014.) “Effect of melatonin on depressive symptoms and anxiety in patients undergoing breast cancer surgery: a randomized, double-blind, placebo-controlled trial.”\nhttps:\/\/www.pubmed.ncbi.nlm.nih.gov\/24756186\/\nMelatonin Dosing and Research:\nStat Pearls. (2020.) “Melatonin.”\nhttps:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534823\/","attrs_markdown":"[HealthCentral Home](https:\/\/www.healthcentral.com\/)\n\n- Communities\n  Back to main menu \\| Communities\n  \n  - [Alopecia](https:\/\/www.healthcentral.com\/community\/alopecia)\n  - [Alzheimer’s Disease](https:\/\/www.healthcentral.com\/community\/alzheimers-disease)\n  - [Asthma](https:\/\/www.healthcentral.com\/community\/asthma)\n  - [Atrial Fibrillation](https:\/\/www.healthcentral.com\/community\/atrial-fibrillation)\n  - [ATTR-CM](https:\/\/www.healthcentral.com\/community\/transthyretin-cardiac-amyloidosis)\n  - [Axial Spondyloarthritis](https:\/\/www.healthcentral.com\/community\/axial-spondyloarthritis)\n  - [Bipolar Disorder](https:\/\/www.healthcentral.com\/community\/bipolar-disorder)\n  - [Breast Cancer](https:\/\/www.healthcentral.com\/community\/breast-cancer)\n  - [Chronic Hives](https:\/\/www.healthcentral.com\/community\/chronic-hives)\n  - [Chronic Kidney Disease](https:\/\/www.healthcentral.com\/community\/chronic-kidney-disease)\n  \n  - [COPD](https:\/\/www.healthcentral.com\/community\/copd)\n  - [Long COVID](https:\/\/www.healthcentral.com\/community\/coronavirus)\n  - [Crohn’s Disease](https:\/\/www.healthcentral.com\/community\/crohns-disease)\n  - [Depression](https:\/\/www.healthcentral.com\/community\/depression)\n  - [Diabetic Macular Edema](https:\/\/www.healthcentral.com\/community\/diabetic-macular-edema)\n  - [Eczema](https:\/\/www.healthcentral.com\/community\/eczema)\n  - [Endometriosis](https:\/\/www.healthcentral.com\/community\/endometriosis)\n  - [Food Allergies](https:\/\/www.healthcentral.com\/community\/food-allergies)\n  - [Hepatitis C](https:\/\/www.healthcentral.com\/community\/hepatitis-c)\n  - [Hidradenitis Suppurativa](https:\/\/www.healthcentral.com\/community\/hidradenitis-suppurativa)\n  \n  - [Hypertrophic Cardiomyopathy](https:\/\/www.healthcentral.com\/community\/hypertrophic-cardiomyopathy)\n  - [IgA Nephropathy](https:\/\/www.healthcentral.com\/community\/iga-nephropathy)\n  - [Menopause](https:\/\/www.healthcentral.com\/community\/menopause)\n  - [Migraine](https:\/\/www.healthcentral.com\/community\/migraine)\n  - [Multiple Sclerosis](https:\/\/www.healthcentral.com\/community\/multiple-sclerosis)\n  - [Obesity](https:\/\/www.healthcentral.com\/community\/obesity)\n  - [Osteoporosis](https:\/\/www.healthcentral.com\/community\/osteoporosis)\n  - [Parkinson’s Disease](https:\/\/www.healthcentral.com\/community\/parkinsons-disease)\n  - [Paroxysmal Nocturnal Hemoglobinuria](https:\/\/www.healthcentral.com\/community\/paroxysmal-nocturnal-hemoglobinuria)\n  - [Psoriasis](https:\/\/www.healthcentral.com\/community\/psoriasis)\n  \n  - [Psoriatic Arthritis](https:\/\/www.healthcentral.com\/community\/psoriatic-arthritis)\n  - [Rheumatoid Arthritis](https:\/\/www.healthcentral.com\/community\/rheumatoid-arthritis)\n  - [Skin Cancer](https:\/\/www.healthcentral.com\/community\/skin-cancer)\n  - [Spinal Muscular Atrophy](https:\/\/www.healthcentral.com\/community\/spinal-muscular-atrophy)\n  - [Thyroid Eye Disease](https:\/\/www.healthcentral.com\/community\/thyroid-eye-disease)\n  - [Type 1 Diabetes](https:\/\/www.healthcentral.com\/community\/type-1-diabetes)\n  - [Type 2 Diabetes](https:\/\/www.healthcentral.com\/community\/type-2-diabetes)\n  - [Ulcerative Colitis](https:\/\/www.healthcentral.com\/community\/ulcerative-colitis)\n  - [Uterine Fibroids](https:\/\/www.healthcentral.com\/community\/uterine-fibroids)\n  - [Wet AMD](https:\/\/www.healthcentral.com\/community\/wet-amd)\n  \n  [VIEW ALL COMMUNITIES](https:\/\/www.healthcentral.com\/communities)\n- Resources\n  Back to main menu \\| Resources\n  \n  Index A-Z\n  \n  - [Conditions](https:\/\/www.healthcentral.com\/conditions)\n  - [Drugs](https:\/\/www.healthcentral.com\/drugs)\n  - [Calculators](https:\/\/www.healthcentral.com\/calculators)\n  \n  Health Centers\n  \n  - [Digestive Health](https:\/\/www.healthcentral.com\/category\/digestive-health)\n  - [Women’s Health](https:\/\/www.healthcentral.com\/category\/womens-health)\n  - [Men’s Health](https:\/\/www.healthcentral.com\/category\/mens-health)\n  - [Diet + Nutrition](https:\/\/www.healthcentral.com\/category\/food-and-nutrition)\n  - [Chronic Health](https:\/\/www.healthcentral.com\/category\/chronic-health)\n  - [View All](https:\/\/www.healthcentral.com\/health-centers)\n  \n  Self-Assessments\n  \n  - [Bipolar Treatment Quiz](https:\/\/www.healthcentral.com\/quiz\/is-my-bipolar-treatment-working)\n  - [Chronic Migraine Quiz](https:\/\/www.healthcentral.com\/assessment\/how-severe-is-your-chronic-migraine)\n  - [Eczema Quiz](https:\/\/www.healthcentral.com\/article\/how-well-are-you-managing-your-eczema)\n  - [High Cholesterol Quiz](https:\/\/www.healthcentral.com\/assessment\/is-your-high-cholesterol-putting-your-health-in-danger)\n  - [MS Progression Quiz](https:\/\/www.healthcentral.com\/quiz\/is-your-ms-getting-worse)\n  - [View All](https:\/\/www.healthcentral.com\/quizzes)\n  \n  Guides\n  \n  - [T1D Self-Care Guide](https:\/\/www.healthcentral.com\/experience\/your-self-care-guide-for-type-1-diabetes)\n  - [UC Self-Care Guide](https:\/\/www.healthcentral.com\/experience\/ulcerative-colitis-self-care-guide)\n  - [Multicultural Guide to HS](https:\/\/www.healthcentral.com\/experience\/healthnicity-a-multicultural-guide-to-managing-hs)\n  - [Caregiver’s Guide to PsO in Kids](https:\/\/www.healthcentral.com\/experience\/caregivers-guide-to-managing-psoriasis-in-kids)\n  - [AS Self-Care Guide](https:\/\/www.healthcentral.com\/experience\/advanced-ankylosing-spondylitis-self-care-guide)\n  - [View All](https:\/\/www.healthcentral.com\/guides)\n- Explore\n  Back to main menu \\| Explore\n  \n  Trending\n  \n  - [IBD and the Environment](https:\/\/www.healthcentral.com\/condition\/inflammatory-bowel-disease\/ibd-on-rise-is-everyday-environment-to-blame)\n  - [Radon and Lung Cancer](https:\/\/www.healthcentral.com\/condition\/lung-cancer\/special-report-what-everyone-needs-to-know-about-radon-exposure-and-lung-cancer)\n  - [Your Body on Inflammation](https:\/\/www.healthcentral.com\/experience\/this-is-your-body-on-inflammation)\n  - [Reversing Diabetes](https:\/\/www.healthcentral.com\/condition\/diabetes\/reversing-diabetes)\n  \n  Special Reports\n  \n  - [Chronic at Work](https:\/\/www.healthcentral.com\/collection\/chronic-at-work)\n  - [The Great Weight Rethink](https:\/\/www.healthcentral.com\/condition\/obesity\/the-great-weight-rethink)\n  - [Medical Gaslighting](https:\/\/www.healthcentral.com\/chronic-health\/medical-gaslighting-survival-guide)\n  - [Cost of Being Chronic](https:\/\/www.healthcentral.com\/chronic-health\/the-cost-of-being-chronic)\n  \n  Video Series\n  \n  - [My Chronic Life: Multiple Sclerosis](https:\/\/www.healthcentral.com\/condition\/multiple-sclerosis\/my-chronic-life-a-voice-for-ms)\n  - [My Chronic Life: AS](https:\/\/www.healthcentral.com\/gallery\/video\/my-chronic-life-shifting-gears)\n  - [Really Honest Answers About UC](https:\/\/www.healthcentral.com\/gallery\/video\/really-honest-answers-ulcerative-colitis-cj-cabrera)\n  - [Collective Conversations About EBC](https:\/\/www.healthcentral.com\/condition\/breast-cancer\/collective-conversations-about-early-stage-breast-cancer)\n  - [View All](https:\/\/www.healthcentral.com\/videos)\n  \n  Featured Collections\n  \n  - [ATTR-CM: Every Minute Counts](https:\/\/www.healthcentral.com\/collection\/attr-cm-every-minute-counts)\n- [News](https:\/\/www.healthcentral.com\/news)\n- [Search](https:\/\/www.healthcentral.com\/search)\n\n**0**\n\nLogin\n\n- [Sleep Disorders](https:\/\/www.healthcentral.com\/category\/sleep-disorders)\n  - [Insomnia](https:\/\/www.healthcentral.com\/sleep\/insomnia)\n\nMedically Reviewed\n\n# A Beginner’s Guide to Melatonin\nMelatonin has been a buzzword for years, but what is it, exactly? Here, everything you need to know about this naturally occurring hormone and supplement.\n\nUpdated May 7, 2021\n\nBy\n\n[Cara Roberts Murez](https:\/\/www.healthcentral.com\/author\/cara-roberts-murez)\n\nMedical Reviewer[Monisha Bhanote, M.D.](https:\/\/www.healthcentral.com\/author\/monisha-bhanote)\n\n![melatonin](https:\/\/images.ctfassets.net\/yixw23k2v6vo\/bxmh1fCIjaLAbwAJflx68\/aef92bbd15739256109fd62a4c2af2bc\/iStock-1077629772.jpg?fm=avif&fit=thumb&q=65&w=492&h=328)\n\niStock\n\n###### Jump To\n- [What Is Melatonin?](https:\/\/www.healthcentral.com\/article\/beginners-guide-to-melatonin#what-is-melatonin)\n- [Melatonin & Sleep](https:\/\/www.healthcentral.com\/article\/beginners-guide-to-melatonin#melatonin--sleep)\n- [Melatonin & Health](https:\/\/www.healthcentral.com\/article\/beginners-guide-to-melatonin#melatonin--health)\n- [Maximizing Natural Melatonin](https:\/\/www.healthcentral.com\/article\/beginners-guide-to-melatonin#maximizing-natural-melatonin)\n- [When Your Own Melatonin Isn’t Enough](https:\/\/www.healthcentral.com\/article\/beginners-guide-to-melatonin#when-your-own-melatonin-isnt-enough)\n- [Melatonin Side Effects](https:\/\/www.healthcentral.com\/article\/beginners-guide-to-melatonin#melatonin-side-effects)\n\nYou may have heard about melatonin. This naturally occurring hormone is credited with everything from keeping your internal clock on track and helping you catch some ZZZs to reducing jet lag and easing anxiety about surgery.\n\nYour body already makes melatonin, but sometimes, it doesn’t make enough of it. “Melatonin is secreted in darkness,” says Jennifer Martin, Ph.D., professor of medicine at the David Geffen School of Medicine at UCLA in Los Angeles and a member of the American Academy of Sleep Medicine Board of Directors. “When we’re exposed to light, it turns off melatonin production.”\n\nYour melatonin levels aren’t static over the course of your life—they change as you age. “In young people, there’s no melatonin production during the day and levels are very high at night, so it's almost like an on-off switch,” Martin says. “As people age, there's more of a gradual increase and a gradual decline, and the peak levels of melatonin aren't quite so high.”\n\nSo what exactly is melatonin, and what are people so hyped up about it? Take a closer look at the role this hormone plays in your life.\n\nWhat Is Melatonin?\n\n## What Is Melatonin?\n\nIn the center of your brain is the pinecone-shaped pineal gland, which really has one main job—producing melatonin. It works by both receiving and sending signals surrounding light and darkness in your environment. In response to those signals, it either makes melatonin (when it senses darkness) or shuts off production (when it senses light). This is exactly why it’s a bad idea to pick up your smartphone in the middle of the night if you can’t sleep. “The phone’s light will tell your brain to stop making melatonin and start the day,” Martin says.\n\nThis light-dark interplay is part of your body’s circadian rhythm, also called your internal clock, that affect such functions as body temperature, hormone release (melatonin is just one of many), and even digestion. Circadian arousal peaks in the evening, so most people are more awake and alert in the early evening than at any time throughout the 24-hour cycle, says David Neubauer, M.D., an associate professor of psychiatry and behavioral sciences at Johns Hopkins University School of Medicine in Baltimore and a sleep expert.\n\nMelatonin & Sleep\n\n## Melatonin for Sleep\n\nBecause of its direct relationship with circadian rhythms, melatonin may help improve some sleep-related conditions, including:\n\n- **Jet lag.** Research suggests that taking melatonin supplements may help reset your internal clock when traveling to different time zones. If you’re traveling from west coast to east and bedtime is earlier than you’re used to, try taking it at your new bedtime. If you’ve traveled west and bedtime is later than you’re used to, take it in the morning.\n- **Circadian rhythm disorders.** If you have an internal clock that’s misfiring, melatonin may help you adjust your sleep timing, though it can be difficult to figure out exactly when and what time of day to take melatonin supplements.\n- **Delayed sleep-wake phase disorder.** With this circadian rhythm disorder, people typically fall asleep sometime between 2 a.m. and 6 a.m. and tend to wake up between 10 a.m. and 1 p.m. Studies show melatonin may help you fall asleep about half an hour earlier.\n- **Neurodevelopmental disorders.** A 2019 review of clinical trials in the *Journal of Child Neurology* found melatonin to be effective for improving the ability to fall asleep and sleep duration in children with autism and other neurodevelopmental disorders.\n\nMelatonin & Health\n\n## Melatonin Health Benefits\n\nBeyond regulating your internal clock, melatonin has beneficial properties that work in concert with the body to improve health. Here’s what we know so far:\n\n### Cancer Symptoms\nMelatonin may help with the side effects of cancer treatments. One study found significant impact in sleep quality for postmenopausal [breast cancer](https:\/\/www.healthcentral.com\/condition\/breast-cancer) survivors. Another found that melatonin significantly decreased [depression symptoms](https:\/\/www.healthcentral.com\/condition\/depression-symptoms) for three months after surgery in women who had breast cancer. Talk with you doc before taking any supplements.\n\n### Anxiety\nA 2015 review of studies found that taking melatonin reduced [anxiety](https:\/\/www.healthcentral.com\/condition\/anxiety) in adults awaiting surgery because it has sedative and analgesic properties, in addition to helping regulate sleep, so it can have a calming influence.\n\n### Alzheimer’s Disease\nOne theory is that melatonin production decreases in people with Alzheimer’s, and that supplementation may help restore some sleep functions, but more research is needed. The American Academy of Sleep Medicine recommended against melatonin use by people with dementia in its 2015 guidelines.\n\n### Viruses\nExperts have even been studying whether this hormone may have an impact on viruses, such as Ebola and [COVID-19](https:\/\/www.healthcentral.com\/category\/coronavirus), or their side effects. This is because melatonin has anti-inflammatory and antioxidant properties that may help fight infection.\n\nMaximizing Natural Melatonin\n\n## Maximizing Your Natural Melatonin\n\nLight sensitivity is a highly individual thing, and therefore how much melatonin you produce is unique to you. Some people easily fall asleep and may even have trouble staying awake before bedtime without the distraction of the computer or the TV. For them, it’s OK to keep those screens on a little later.\n\nBut if you’re very sensitive to light near bedtime, meaning you have a hard time falling asleep right after shutting off the TV, for example, it’s a good idea to start reducing light levels in your environment at least an hour before you plan to go to sleep. That means turning off all devices because those screens have [the direct effect of keeping your brain awake](https:\/\/www.healthcentral.com\/article\/how-to-reduce-your-exposure-to-blue-light-and-get-a-better-nights-sleep).\n\nIt may also help to use an app that blocks blue light on your devices when they are in use—the blue light that they emit suppresses melatonin. Your phone, tablet, and\/or computer might already have a built-in “night mode” setting that blocks blue light between certain hours. Check for it in the settings or preferences sections of your devices and enable it.\n\nAnother helpful step is switching to low color-temperature LED light bulbs that emit light from the red spectrum in your home. “You can search for ‘sleep bulbs’ in your favorite online store, and you’re likely to find examples of these bulbs that can be used in a bedroom,” Dr. Neubauer says.\n\nWhen Your Own Melatonin Isn’t Enough\n\n## When Your Own Melatonin Isn’t Enough\n\nSometimes, though, the body struggles to produce enough melatonin on its own. Melatonin supplements, available over the counter at pharmacies and health food stores, might help. You’re likely to find both “natural” and synthetic melatonin formulations. Though it can be derived from animals and microorganisms, the natural form also carries the risk of virus, so some doctors advise against it. The synthetic form of the hormone is considered to be relatively safe over the short term—its long-term safety hasn’t been determined.\n\nNot sure whether the bottle you’re looking at is natural or synthetic melatonin? If the label doesn’t make it clear, ask the pharmacist. “People have to be aware that because it’s not an FDA-approved medication, it’s not subjected to the same standards as one would expect for a medication that you get prescribed by your doctor,” Martin says. “Companies make all kinds of claims about what it might do, but they’re not required to show the same level of proof that it's true.”\n\nOne study of 31 melatonin supplements and found in many cases, the amount of melatonin in the supplement didn’t match the amount listed on the label—some had less and some had considerably more. Also, many contained the hormone serotonin, which can have harmful side effects. One way to protect yourself is to look for supplements from brands that have been tested by an independent lab, such as ConsumerLab.com, USP (U.S. Pharmacopeia), and NSF International—look for one of their seals on the label.\n\nThe typical doses used in melatonin research have varied from 0.1 to 10 milligrams. Higher doses have not been shown to be any more effective than lower doses. In fact, a very high dose can stay in your body so long that it confuses your natural melatonin production. Never exceed the recommended amount on supplement labels. Start with a low dose, Dr. Neubauer advises, such as 0.5 mg. For most people, just this little bit has the desired effect.\n\nWith your doctor’s OK, try a melatonin supplement about two hours before bedtime. It doesn’t work well right at bedtime because your natural melatonin is already rising then, so there’s less opportunity for supplemental melatonin to have an impact. It’s also important not to take it just before or just after eating. Emerging evidence suggests that melatonin taken around mealtime can provoke an unwanted increase in glucose and insulin responses.\n\nMelatonin Side Effects\n\n## Melatonin Side Effects and Cautions\n\nLong-term side effects of melatonin use in adults are unknown. Short-term side effects can include:\n\n- Headache\n- Dizziness\n- Sleepiness\n- Nausea\n- Low blood pressure\n- Confusion or disorientation\n- Abdominal cramps\n- Mild tremor\n- Feelings of depression\n- Mild anxiety\n\nSome people may have an allergic reaction to melatonin. Also, don’t drive or use machinery within five hours of taking the supplement because of potential drowsiness. Women who are pregnant or [breastfeeding](https:\/\/www.healthcentral.com\/condition\/breastfeeding) should not take melatonin because its impact on the fetus and infant is not known. Supplemental melatonin may stay active for longer periods in older adults than in younger ones, which can cause daytime drowsiness. People of any age with jobs where sedation could compromise safety, including commercial drivers or airline pilots, should be especially cautious.\n\nWhile apparent side effects in kids are considered minor over the short term, the long-term impact of this hormone on development, such as puberty and overproduction of another hormone called prolactin needed to make breastmilk, is unknown. Side effects are similar to those in adults, such as headache, dizziness, and drowsiness, and children may also experience agitation and increased bedwetting.\n\n## Melatonin Drug Interactions\nAnother reason to talk to your doctor before starting melatonin (or any new supplement) is the risk of drug interactions with other over-the-counter medications, prescriptions, and supplements you’re taking, as well as how it might affect any other medical conditions you have.\n\nThere’s a long list of potential drug interactions with melatonin, but the most important ones include:\n\n- Immunosuppressants\n- Seizure threshold-lowering drugs\n- Anticoagulants and antiplatelet drugs, herbs, and supplements\n- Anticonvulsants in neurologically disabled children\n\nIt can also worsen blood pressure for people on [high blood pressure](https:\/\/www.healthcentral.com\/condition\/hypertension) medication, affect sugar levels for people using [diabetes](https:\/\/www.healthcentral.com\/condition\/diabetes) drugs, cause excessive drowsiness by increasing melatonin levels for people on fluvoxamine, increase the side effects of melatonin in people taking contraception, and have a negative impact on people on cytochrome substrates.\n\nIf your best efforts to boost melatonin naturally don’t help or if you struggle with sleep three or more times a week and the problem goes on longer than three months, reach out to a sleep specialist. He or she will help determine if melatonin supplements are right for you and what dose to take, Martin says. This is also a good idea if you have other sleep-related issues like snoring, extreme sleepiness during the day, or any unusual behaviors while asleep.\n\nThis article was originally published May 4, 2021 and most recently updated May 7, 2021.\n\n© 2026 HealthCentral LLC. All rights reserved.\n\nSources\n\n- **Understanding Melatonin (1.):** *Brain Disorders & Therapy*. (2014.) “Melatonin, the Hormone of Darkness: From Sleep Promotion to Ebola Treatment.” <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4334454\/>\n- **Understanding Melatonin (2.):** American Academy of Family Physicians. (2020.) “Melatonin.” <https:\/\/www.familydoctor.org\/melatonin\/?adfree=true>\n- **Studies on Melatonin:** National Center for Complementary and Integrative Health. (2021.) “Melatonin: What you need to know.” (https:\/\/www.nccih.nih.gov\/health\/melatonin-what-you-need-to-know)\n- **Melatonin and Jet Lag:** Mayo Clinic. (2020.) “Jet lag disorder.” <https:\/\/www.mayoclinic.org\/diseases-conditions\/jet-lag\/diagnosis-treatment\/drc-20374031>\n- **Melatonin and Sleep Disorders:** National Center for Complementary and Integrative Health. (2015.) “Sleep Disorders: In Depth.” (https:\/\/www.nccih.nih.gov\/health\/sleep-disorders-in-depth)\n- **Melatonin and Insomnia:** *Journal of Clinical Sleep Medicine*. (2017.) “Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: an American Academy of Sleep Medicine Clinical Practice Guideline.” <https:\/\/www.pubmed.ncbi.nlm.nih.gov\/27998379\/>\n- **Melatonin for Medical Conditions:** Mayo Clinic. (2018.) “Melatonin.” <https:\/\/www.mayoclinic.org\/drugs-supplements-melatonin\/art-20363071>\n- **Melatonin and Shift Work:** *Cochrane Database of Systematic Reviews*. (2014.) “Pharmacological interventions for sleepiness and sleep disturbances caused by shift work.” <https:\/\/www.pubmed.ncbi.nlm.nih.gov\/25113164\/>\n- **Melatonin and Children:** *Journal of Child Neurology*. (2019.) “Pharmacologic treatments for sleep disorders in children: a systematic review.” <https:\/\/www.pubmed.ncbi.nlm.nih.gov\/30674203\/>\n- **Melatonin and Anxiety:** *Cochrane Database of Systematic Reviews*. (2015.) “Melatonin for pre- and postoperative anxiety in adults.” <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6464333\/>\n- **Melatonin and Viruses:** *Virus Research*. (2020.) “Melatonin potentials against viral infections including COVID-19: Current evidence and new findings.” <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7405774\/>\n- **Melatonin and Ebola Treatment:** *Journal of Medical Virology*. (2015.) “Ebola virus: melatonin as a readily available treatment option.” <https:\/\/www.pubmed.ncbi.nlm.nih.gov\/25611054\/>\n- **Melatonin and the Brain (1.):** Endotext. (2019.) “Physiology of the pineal gland and melatonin.” <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK550972\/>\n- **Melatonin and the Brain (2.):** National Institute of General Medical Sciences. (2021.) “Circadian rhythms.” <https:\/\/www.nigms.nih.gov\/education\/fact-sheets\/Pages\/circadian-rhythms.aspx>\n- **Melatonin and the Brain (3.):** *Neurology*. (2008.) “Suprachiasmatic nucleus and melatonin.” <https:\/\/n.neurology.org\/content\/71\/8\/594>\n- **Melatonin and Breast Cancer (1.):** *Breast Cancer Research and Treatment*. (2014.) “A randomized, placebo-controlled trial of melatonin on breast cancer survivors: impact on sleep, mood, and hot flashes.” <https:\/\/www.pubmed.ncbi.nlm.nih.gov\/24718775\/>\n- **Melatonin and Breast Cancer (2.):** *Breast Cancer Research and Treatment*. (2014.) “Effect of melatonin on depressive symptoms and anxiety in patients undergoing breast cancer surgery: a randomized, double-blind, placebo-controlled trial.” <https:\/\/www.pubmed.ncbi.nlm.nih.gov\/24756186\/>\n- **Melatonin Dosing and Research:** Stat Pearls. (2020.) “Melatonin.” <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534823\/>\n\nCopy Link\n\nShare\n\n- [Share via E141YShFK2iItPgxBItYX-facebook](https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.healthcentral.com%2Farticle%2Fbeginners-guide-to-melatonin%3Fap%3Dsocs&quote=A%20Beginner%E2%80%99s%20Guide%20to%20Melatonin)\n- [Share via E141YShFK2iItPgxBItYX-pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?description=undefined&media=&url=https%3A%2F%2Fwww.healthcentral.com%2Farticle%2Fbeginners-guide-to-melatonin%3Fap%3Dsocs)\n- [Share via E141YShFK2iItPgxBItYX-twitter](https:\/\/twitter.com\/share?url=https%3A%2F%2Fwww.healthcentral.com%2Farticle%2Fbeginners-guide-to-melatonin%3Fap%3Dsocs&via=HealthCentral&text=A%20Beginner%E2%80%99s%20Guide%20to%20Melatonin&hashtags=HealthCentral&related=healthcentral,health_tips,thebodydotcom,wellsphere)\n- [Share via E141YShFK2iItPgxBItYX-mail](mailto:?body=I%20saw%20this%20on%20HealthCentral%2C%20and%20thought%20you%20might%20want%20to%20see%20it%2C%20too%3A%0A%0AA%20Beginner%E2%80%99s%20Guide%20to%20Melatonin%20%20%0A%20%20%0Ahttps%3A%2F%2Fwww.healthcentral.com%2Farticle%2Fbeginners-guide-to-melatonin%3Fap%3Dsocs%0A%20%20%0AAt%20HealthCentral%2C%20chronic%20meets%20community.%20We%E2%80%99re%20here%20to%20help%20you%20live%20your%20best%20life.%20Visit%20us%20and%20sign%20up%20for%20our%20free%20newsletter%20at%20HealthCentral.com.)\n\nPrint\n\n[Our Review Process](https:\/\/www.healthcentral.com\/medical-review-board)\n\n[Cara Roberts Murez, Health Writer:](https:\/\/www.healthcentral.com\/author\/cara-roberts-murez)\n\nCara Roberts Murez is a writer and editor based in Oregon. Her work has appeared in HealthDay, U.S. News & World Report, WebMD, and many other media outlets.\n\n[Monisha Bhanote, M.D., Integrative Medicine Physician:](https:\/\/www.healthcentral.com\/author\/monisha-bhanote)\n\nDr. Monisha Bhanote, M.D., is a triple board-certified physician with expertise in Integrative Medicine, Internal Medicine and Anatomic\/Clinical Pathology.\n\n![](data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABCAQAAAC1HAwCAAAAC0lEQVR42mNkYAAAAAYAAjCB0C8AAAAASUVORK5CYII=)\n\n#### More Like This\n[Sleep Disorders Which Type of Magnesium Is Best for Sleep? Medically Reviewed Discussion![magnesium](https:\/\/images.ctfassets.net\/yixw23k2v6vo\/5V5ScS35pgd1wLhyDstCOx\/809ec203539d28b3717aa9107793a027\/large-GettyImages-2190244751-3000x2000.jpg?fm=avif&fit=thumb&q=65&w=64&h=64)](https:\/\/www.healthcentral.com\/sleep\/which-magnesium-is-best-for-sleep)\n\n[Sleep Disorders How to Increase Deep Sleep: Science-Backed Strategies Discussion![woman sleeping well](https:\/\/images.ctfassets.net\/yixw23k2v6vo\/qMY5EVju3SW8Q2AN3lAdU\/ee895ce94c3d878205ea3f1c0aea1b49\/large-GettyImages-2254395658.jpg?fm=avif&fit=thumb&q=65&w=64&h=64)](https:\/\/www.healthcentral.com\/sleep\/how-to-increase-deep-sleep)\n\n[Sleep Disorders What Is Non-Sleep Deep Rest? Medically Reviewed![man listening to music](https:\/\/images.ctfassets.net\/yixw23k2v6vo\/3yXmLa3ZMzW2EtS8YPrJG0\/b94156e4e708421beb927ef7abcdf826\/GettyImages-2246522263-3000x2000.jpg?fm=avif&fit=thumb&q=65&w=64&h=64)](https:\/\/www.healthcentral.com\/sleep\/non-sleep-deep-rest-nsdr)\n\n[Sleep Disorders Mouth Taping for Sleep: Is It Safe? Medically Reviewed Discussion![mouth tape](https:\/\/images.ctfassets.net\/yixw23k2v6vo\/1ofULcOK2EGSCkHMhyykMF\/c477e30e05a11db5f49c3dfdc979c782\/GettyImages-2182639488-3000x2000.jpg?fm=avif&fit=thumb&q=65&w=64&h=64)](https:\/\/www.healthcentral.com\/sleep\/mouth-tape-for-sleep)\n\n#### Emails That Keep You Healthy\\!\n[Newsletters](https:\/\/www.healthcentral.com\/newsletter)\n\n#### Follow Us\\!\n- [Share via footer-instagram](https:\/\/www.instagram.com\/chronicillnessIRL)\n- [Share via footer-facebook](https:\/\/www.facebook.com\/HealthCentral\/#?v=app_369284823108595)\n- [Share via footer-pinterest](https:\/\/www.pinterest.com\/HealthCentral)\n- [Share via footer-youtube](https:\/\/www.youtube.com\/user\/HealthCentral)\n\n##### About\n- [About Us](https:\/\/www.healthcentral.com\/about)\n- [Contact Us](https:\/\/www.healthcentral.com\/contact)\n- [Editorial Policy](https:\/\/www.healthcentral.com\/editorial-policy)\n- [Medical Review Board](https:\/\/www.healthcentral.com\/medical-review-board)\n- [Our Partners](https:\/\/www.healthcentral.com\/partners)\n- [Drops](https:\/\/www.dropsapp.com\/)\n- [Something Original](https:\/\/www.healthcentralcorp.com\/#studio)\n- [Advertise With Us](https:\/\/www.healthcentralcorp.com\/content\/advertise-us)\n- [Sitemap](https:\/\/www.healthcentral.com\/sitemap)\n- [Our Other Sites](https:\/\/www.healthcentralcorp.com\/#brands)\n\n##### Legal and Compliance\n- [Advertising Policy](https:\/\/www.healthcentralcorp.com\/advertising-policy)\n- [Do Not Sell My Info](https:\/\/jupiter.healthcentral.com\/preferences\/)\n- [Privacy Policy](https:\/\/www.healthcentralcorp.com\/privacy-policy)\n- [Terms of Use](https:\/\/www.healthcentralcorp.com\/terms-of-use)\n- [Community Guidelines](https:\/\/www.healthcentral.com\/community-guidelines)\n- [AACI-Accredited Trusted Medical Website](https:\/\/aacihealthcare.com\/certificates\/c335-2024-trust-us\/)\n\n© 2026 HealthCentral LLC. All rights reserved. Our website content is for educational purposes only. HealthCentral LLC does not provide personal medical advice, diagnosis, or treatment. [Read our Disclaimer](https:\/\/www.healthcentral.com\/disclaimer)\n\nAsk HealthCentral","attrs_readable_markdown":"- [Sleep Disorders](https:\/\/www.healthcentral.com\/category\/sleep-disorders)\n  - [Insomnia](https:\/\/www.healthcentral.com\/sleep\/insomnia)\n\nMedically Reviewed\n\n## A Beginner’s Guide to Melatonin\nMelatonin has been a buzzword for years, but what is it, exactly? Here, everything you need to know about this naturally occurring hormone and supplement.\n\nBy\n\n![melatonin](https:\/\/images.ctfassets.net\/yixw23k2v6vo\/bxmh1fCIjaLAbwAJflx68\/aef92bbd15739256109fd62a4c2af2bc\/iStock-1077629772.jpg?fm=avif&fit=thumb&q=65&w=492&h=328)\n\niStock\n\n###### Jump To\n- [What Is Melatonin?](https:\/\/www.healthcentral.com\/article\/beginners-guide-to-melatonin#what-is-melatonin)\n- [Melatonin & Sleep](https:\/\/www.healthcentral.com\/article\/beginners-guide-to-melatonin#melatonin--sleep)\n- [Melatonin & Health](https:\/\/www.healthcentral.com\/article\/beginners-guide-to-melatonin#melatonin--health)\n- [Maximizing Natural Melatonin](https:\/\/www.healthcentral.com\/article\/beginners-guide-to-melatonin#maximizing-natural-melatonin)\n- [When Your Own Melatonin Isn’t Enough](https:\/\/www.healthcentral.com\/article\/beginners-guide-to-melatonin#when-your-own-melatonin-isnt-enough)\n- [Melatonin Side Effects](https:\/\/www.healthcentral.com\/article\/beginners-guide-to-melatonin#melatonin-side-effects)\n\nYou may have heard about melatonin. This naturally occurring hormone is credited with everything from keeping your internal clock on track and helping you catch some ZZZs to reducing jet lag and easing anxiety about surgery.\n\nYour body already makes melatonin, but sometimes, it doesn’t make enough of it. “Melatonin is secreted in darkness,” says Jennifer Martin, Ph.D., professor of medicine at the David Geffen School of Medicine at UCLA in Los Angeles and a member of the American Academy of Sleep Medicine Board of Directors. “When we’re exposed to light, it turns off melatonin production.”\n\nYour melatonin levels aren’t static over the course of your life—they change as you age. “In young people, there’s no melatonin production during the day and levels are very high at night, so it's almost like an on-off switch,” Martin says. “As people age, there's more of a gradual increase and a gradual decline, and the peak levels of melatonin aren't quite so high.”\n\nSo what exactly is melatonin, and what are people so hyped up about it? Take a closer look at the role this hormone plays in your life.\n\nIn the center of your brain is the pinecone-shaped pineal gland, which really has one main job—producing melatonin. It works by both receiving and sending signals surrounding light and darkness in your environment. In response to those signals, it either makes melatonin (when it senses darkness) or shuts off production (when it senses light). This is exactly why it’s a bad idea to pick up your smartphone in the middle of the night if you can’t sleep. “The phone’s light will tell your brain to stop making melatonin and start the day,” Martin says.\n\nThis light-dark interplay is part of your body’s circadian rhythm, also called your internal clock, that affect such functions as body temperature, hormone release (melatonin is just one of many), and even digestion. Circadian arousal peaks in the evening, so most people are more awake and alert in the early evening than at any time throughout the 24-hour cycle, says David Neubauer, M.D., an associate professor of psychiatry and behavioral sciences at Johns Hopkins University School of Medicine in Baltimore and a sleep expert.\n\nBecause of its direct relationship with circadian rhythms, melatonin may help improve some sleep-related conditions, including:\n\n- **Jet lag.** Research suggests that taking melatonin supplements may help reset your internal clock when traveling to different time zones. If you’re traveling from west coast to east and bedtime is earlier than you’re used to, try taking it at your new bedtime. If you’ve traveled west and bedtime is later than you’re used to, take it in the morning.\n- **Circadian rhythm disorders.** If you have an internal clock that’s misfiring, melatonin may help you adjust your sleep timing, though it can be difficult to figure out exactly when and what time of day to take melatonin supplements.\n- **Delayed sleep-wake phase disorder.** With this circadian rhythm disorder, people typically fall asleep sometime between 2 a.m. and 6 a.m. and tend to wake up between 10 a.m. and 1 p.m. Studies show melatonin may help you fall asleep about half an hour earlier.\n- **Neurodevelopmental disorders.** A 2019 review of clinical trials in the *Journal of Child Neurology* found melatonin to be effective for improving the ability to fall asleep and sleep duration in children with autism and other neurodevelopmental disorders.\n\nBeyond regulating your internal clock, melatonin has beneficial properties that work in concert with the body to improve health. Here’s what we know so far:\n\n### Cancer Symptoms\nMelatonin may help with the side effects of cancer treatments. One study found significant impact in sleep quality for postmenopausal [breast cancer](https:\/\/www.healthcentral.com\/condition\/breast-cancer) survivors. Another found that melatonin significantly decreased [depression symptoms](https:\/\/www.healthcentral.com\/condition\/depression-symptoms) for three months after surgery in women who had breast cancer. Talk with you doc before taking any supplements.\n\n### Anxiety\nA 2015 review of studies found that taking melatonin reduced [anxiety](https:\/\/www.healthcentral.com\/condition\/anxiety) in adults awaiting surgery because it has sedative and analgesic properties, in addition to helping regulate sleep, so it can have a calming influence.\n\n### Alzheimer’s Disease\nOne theory is that melatonin production decreases in people with Alzheimer’s, and that supplementation may help restore some sleep functions, but more research is needed. The American Academy of Sleep Medicine recommended against melatonin use by people with dementia in its 2015 guidelines.\n\n### Viruses\nExperts have even been studying whether this hormone may have an impact on viruses, such as Ebola and [COVID-19](https:\/\/www.healthcentral.com\/category\/coronavirus), or their side effects. This is because melatonin has anti-inflammatory and antioxidant properties that may help fight infection.\n\nLight sensitivity is a highly individual thing, and therefore how much melatonin you produce is unique to you. Some people easily fall asleep and may even have trouble staying awake before bedtime without the distraction of the computer or the TV. For them, it’s OK to keep those screens on a little later.\n\nBut if you’re very sensitive to light near bedtime, meaning you have a hard time falling asleep right after shutting off the TV, for example, it’s a good idea to start reducing light levels in your environment at least an hour before you plan to go to sleep. That means turning off all devices because those screens have [the direct effect of keeping your brain awake](https:\/\/www.healthcentral.com\/article\/how-to-reduce-your-exposure-to-blue-light-and-get-a-better-nights-sleep).\n\nIt may also help to use an app that blocks blue light on your devices when they are in use—the blue light that they emit suppresses melatonin. Your phone, tablet, and\/or computer might already have a built-in “night mode” setting that blocks blue light between certain hours. Check for it in the settings or preferences sections of your devices and enable it.\n\nAnother helpful step is switching to low color-temperature LED light bulbs that emit light from the red spectrum in your home. “You can search for ‘sleep bulbs’ in your favorite online store, and you’re likely to find examples of these bulbs that can be used in a bedroom,” Dr. Neubauer says.\n\nSometimes, though, the body struggles to produce enough melatonin on its own. Melatonin supplements, available over the counter at pharmacies and health food stores, might help. You’re likely to find both “natural” and synthetic melatonin formulations. Though it can be derived from animals and microorganisms, the natural form also carries the risk of virus, so some doctors advise against it. The synthetic form of the hormone is considered to be relatively safe over the short term—its long-term safety hasn’t been determined.\n\nNot sure whether the bottle you’re looking at is natural or synthetic melatonin? If the label doesn’t make it clear, ask the pharmacist. “People have to be aware that because it’s not an FDA-approved medication, it’s not subjected to the same standards as one would expect for a medication that you get prescribed by your doctor,” Martin says. “Companies make all kinds of claims about what it might do, but they’re not required to show the same level of proof that it's true.”\n\nOne study of 31 melatonin supplements and found in many cases, the amount of melatonin in the supplement didn’t match the amount listed on the label—some had less and some had considerably more. Also, many contained the hormone serotonin, which can have harmful side effects. One way to protect yourself is to look for supplements from brands that have been tested by an independent lab, such as ConsumerLab.com, USP (U.S. Pharmacopeia), and NSF International—look for one of their seals on the label.\n\nThe typical doses used in melatonin research have varied from 0.1 to 10 milligrams. Higher doses have not been shown to be any more effective than lower doses. In fact, a very high dose can stay in your body so long that it confuses your natural melatonin production. Never exceed the recommended amount on supplement labels. Start with a low dose, Dr. Neubauer advises, such as 0.5 mg. For most people, just this little bit has the desired effect.\n\nWith your doctor’s OK, try a melatonin supplement about two hours before bedtime. It doesn’t work well right at bedtime because your natural melatonin is already rising then, so there’s less opportunity for supplemental melatonin to have an impact. It’s also important not to take it just before or just after eating. Emerging evidence suggests that melatonin taken around mealtime can provoke an unwanted increase in glucose and insulin responses.\n\nLong-term side effects of melatonin use in adults are unknown. Short-term side effects can include:\n\n- Headache\n- Dizziness\n- Sleepiness\n- Nausea\n- Low blood pressure\n- Confusion or disorientation\n- Abdominal cramps\n- Mild tremor\n- Feelings of depression\n- Mild anxiety\n\nSome people may have an allergic reaction to melatonin. Also, don’t drive or use machinery within five hours of taking the supplement because of potential drowsiness. Women who are pregnant or [breastfeeding](https:\/\/www.healthcentral.com\/condition\/breastfeeding) should not take melatonin because its impact on the fetus and infant is not known. Supplemental melatonin may stay active for longer periods in older adults than in younger ones, which can cause daytime drowsiness. People of any age with jobs where sedation could compromise safety, including commercial drivers or airline pilots, should be especially cautious.\n\nWhile apparent side effects in kids are considered minor over the short term, the long-term impact of this hormone on development, such as puberty and overproduction of another hormone called prolactin needed to make breastmilk, is unknown. Side effects are similar to those in adults, such as headache, dizziness, and drowsiness, and children may also experience agitation and increased bedwetting.\n\n## Melatonin Drug Interactions\nAnother reason to talk to your doctor before starting melatonin (or any new supplement) is the risk of drug interactions with other over-the-counter medications, prescriptions, and supplements you’re taking, as well as how it might affect any other medical conditions you have.\n\nThere’s a long list of potential drug interactions with melatonin, but the most important ones include:\n\n- Immunosuppressants\n- Seizure threshold-lowering drugs\n- Anticoagulants and antiplatelet drugs, herbs, and supplements\n- Anticonvulsants in neurologically disabled children\n\nIt can also worsen blood pressure for people on [high blood pressure](https:\/\/www.healthcentral.com\/condition\/hypertension) medication, affect sugar levels for people using [diabetes](https:\/\/www.healthcentral.com\/condition\/diabetes) drugs, cause excessive drowsiness by increasing melatonin levels for people on fluvoxamine, increase the side effects of melatonin in people taking contraception, and have a negative impact on people on cytochrome substrates.\n\nIf your best efforts to boost melatonin naturally don’t help or if you struggle with sleep three or more times a week and the problem goes on longer than three months, reach out to a sleep specialist. He or she will help determine if melatonin supplements are right for you and what dose to take, Martin says. This is also a good idea if you have other sleep-related issues like snoring, extreme sleepiness during the day, or any unusual behaviors while asleep.\n\n- **Understanding Melatonin (1.):** *Brain Disorders & Therapy*. (2014.) “Melatonin, the Hormone of Darkness: From Sleep Promotion to Ebola Treatment.” <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4334454\/>\n- **Understanding Melatonin (2.):** American Academy of Family Physicians. (2020.) “Melatonin.” <https:\/\/www.familydoctor.org\/melatonin\/?adfree=true>\n- **Studies on Melatonin:** National Center for Complementary and Integrative Health. (2021.) “Melatonin: What you need to know.” (https:\/\/www.nccih.nih.gov\/health\/melatonin-what-you-need-to-know)\n- **Melatonin and Jet Lag:** Mayo Clinic. (2020.) “Jet lag disorder.” <https:\/\/www.mayoclinic.org\/diseases-conditions\/jet-lag\/diagnosis-treatment\/drc-20374031>\n- **Melatonin and Sleep Disorders:** National Center for Complementary and Integrative Health. (2015.) “Sleep Disorders: In Depth.” (https:\/\/www.nccih.nih.gov\/health\/sleep-disorders-in-depth)\n- **Melatonin and Insomnia:** *Journal of Clinical Sleep Medicine*. (2017.) “Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: an American Academy of Sleep Medicine Clinical Practice Guideline.” <https:\/\/www.pubmed.ncbi.nlm.nih.gov\/27998379\/>\n- **Melatonin for Medical Conditions:** Mayo Clinic. (2018.) “Melatonin.” <https:\/\/www.mayoclinic.org\/drugs-supplements-melatonin\/art-20363071>\n- **Melatonin and Shift Work:** *Cochrane Database of Systematic Reviews*. (2014.) “Pharmacological interventions for sleepiness and sleep disturbances caused by shift work.” <https:\/\/www.pubmed.ncbi.nlm.nih.gov\/25113164\/>\n- **Melatonin and Children:** *Journal of Child Neurology*. (2019.) “Pharmacologic treatments for sleep disorders in children: a systematic review.” <https:\/\/www.pubmed.ncbi.nlm.nih.gov\/30674203\/>\n- **Melatonin and Anxiety:** *Cochrane Database of Systematic Reviews*. (2015.) “Melatonin for pre- and postoperative anxiety in adults.” <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6464333\/>\n- **Melatonin and Viruses:** *Virus Research*. (2020.) “Melatonin potentials against viral infections including COVID-19: Current evidence and new findings.” <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7405774\/>\n- **Melatonin and Ebola Treatment:** *Journal of Medical Virology*. (2015.) “Ebola virus: melatonin as a readily available treatment option.” <https:\/\/www.pubmed.ncbi.nlm.nih.gov\/25611054\/>\n- **Melatonin and the Brain (1.):** Endotext. (2019.) “Physiology of the pineal gland and melatonin.” <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK550972\/>\n- **Melatonin and the Brain (2.):** National Institute of General Medical Sciences. (2021.) “Circadian rhythms.” <https:\/\/www.nigms.nih.gov\/education\/fact-sheets\/Pages\/circadian-rhythms.aspx>\n- **Melatonin and the Brain (3.):** *Neurology*. (2008.) “Suprachiasmatic nucleus and melatonin.” <https:\/\/n.neurology.org\/content\/71\/8\/594>\n- **Melatonin and Breast Cancer (1.):** *Breast Cancer Research and Treatment*. (2014.) “A randomized, placebo-controlled trial of melatonin on breast cancer survivors: impact on sleep, mood, and hot flashes.” <https:\/\/www.pubmed.ncbi.nlm.nih.gov\/24718775\/>\n- **Melatonin and Breast Cancer (2.):** *Breast Cancer Research and Treatment*. (2014.) “Effect of melatonin on depressive symptoms and anxiety in patients undergoing breast cancer surgery: a randomized, double-blind, placebo-controlled trial.” <https:\/\/www.pubmed.ncbi.nlm.nih.gov\/24756186\/>\n- **Melatonin Dosing and Research:** Stat Pearls. (2020.) “Melatonin.” <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534823\/>\n\n![](data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABCAQAAAC1HAwCAAAAC0lEQVR42mNkYAAAAAYAAjCB0C8AAAAASUVORK5CYII=)","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

3 days ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0.1 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://www.healthcentral.com/article/beginners-guide-to-melatonin
Last Crawled	2026-04-13 15:58:49 (3 days ago)
First Indexed	2021-05-05 04:44:29 (4 years ago)
HTTP Status Code	200
Meta Title	Melatonin: Benefits, Side Effects, Drug Interactions & More
Meta Description	What is melatonin? Melatonin is a naturally occurring hormone, as well as a supplement. Learn more about taking melatonin for sleep & other health benefits.
Meta Canonical	null
Boilerpipe Text	Sleep Disorders Insomnia Medically Reviewed A Beginner’s Guide to Melatonin Melatonin has been a buzzword for years, but what is it, exactly? Here, everything you need to know about this naturally occurring hormone and supplement. By iStock Jump To What Is Melatonin? Melatonin & Sleep Melatonin & Health Maximizing Natural Melatonin When Your Own Melatonin Isn’t Enough Melatonin Side Effects You may have heard about melatonin. This naturally occurring hormone is credited with everything from keeping your internal clock on track and helping you catch some ZZZs to reducing jet lag and easing anxiety about surgery. Your body already makes melatonin, but sometimes, it doesn’t make enough of it. “Melatonin is secreted in darkness,” says Jennifer Martin, Ph.D., professor of medicine at the David Geffen School of Medicine at UCLA in Los Angeles and a member of the American Academy of Sleep Medicine Board of Directors. “When we’re exposed to light, it turns off melatonin production.” Your melatonin levels aren’t static over the course of your life—they change as you age. “In young people, there’s no melatonin production during the day and levels are very high at night, so it's almost like an on-off switch,” Martin says. “As people age, there's more of a gradual increase and a gradual decline, and the peak levels of melatonin aren't quite so high.” So what exactly is melatonin, and what are people so hyped up about it? Take a closer look at the role this hormone plays in your life. In the center of your brain is the pinecone-shaped pineal gland, which really has one main job—producing melatonin. It works by both receiving and sending signals surrounding light and darkness in your environment. In response to those signals, it either makes melatonin (when it senses darkness) or shuts off production (when it senses light). This is exactly why it’s a bad idea to pick up your smartphone in the middle of the night if you can’t sleep. “The phone’s light will tell your brain to stop making melatonin and start the day,” Martin says. This light-dark interplay is part of your body’s circadian rhythm, also called your internal clock, that affect such functions as body temperature, hormone release (melatonin is just one of many), and even digestion. Circadian arousal peaks in the evening, so most people are more awake and alert in the early evening than at any time throughout the 24-hour cycle, says David Neubauer, M.D., an associate professor of psychiatry and behavioral sciences at Johns Hopkins University School of Medicine in Baltimore and a sleep expert. Because of its direct relationship with circadian rhythms, melatonin may help improve some sleep-related conditions, including: Jet lag. Research suggests that taking melatonin supplements may help reset your internal clock when traveling to different time zones. If you’re traveling from west coast to east and bedtime is earlier than you’re used to, try taking it at your new bedtime. If you’ve traveled west and bedtime is later than you’re used to, take it in the morning. Circadian rhythm disorders. If you have an internal clock that’s misfiring, melatonin may help you adjust your sleep timing, though it can be difficult to figure out exactly when and what time of day to take melatonin supplements. Delayed sleep-wake phase disorder. With this circadian rhythm disorder, people typically fall asleep sometime between 2 a.m. and 6 a.m. and tend to wake up between 10 a.m. and 1 p.m. Studies show melatonin may help you fall asleep about half an hour earlier. Neurodevelopmental disorders. A 2019 review of clinical trials in the Journal of Child Neurology found melatonin to be effective for improving the ability to fall asleep and sleep duration in children with autism and other neurodevelopmental disorders. Beyond regulating your internal clock, melatonin has beneficial properties that work in concert with the body to improve health. Here’s what we know so far: Cancer Symptoms Melatonin may help with the side effects of cancer treatments. One study found significant impact in sleep quality for postmenopausal breast cancer survivors. Another found that melatonin significantly decreased depression symptoms for three months after surgery in women who had breast cancer. Talk with you doc before taking any supplements. Anxiety A 2015 review of studies found that taking melatonin reduced anxiety in adults awaiting surgery because it has sedative and analgesic properties, in addition to helping regulate sleep, so it can have a calming influence. Alzheimer’s Disease One theory is that melatonin production decreases in people with Alzheimer’s, and that supplementation may help restore some sleep functions, but more research is needed. The American Academy of Sleep Medicine recommended against melatonin use by people with dementia in its 2015 guidelines. Viruses Experts have even been studying whether this hormone may have an impact on viruses, such as Ebola and COVID-19 , or their side effects. This is because melatonin has anti-inflammatory and antioxidant properties that may help fight infection. Light sensitivity is a highly individual thing, and therefore how much melatonin you produce is unique to you. Some people easily fall asleep and may even have trouble staying awake before bedtime without the distraction of the computer or the TV. For them, it’s OK to keep those screens on a little later. But if you’re very sensitive to light near bedtime, meaning you have a hard time falling asleep right after shutting off the TV, for example, it’s a good idea to start reducing light levels in your environment at least an hour before you plan to go to sleep. That means turning off all devices because those screens have the direct effect of keeping your brain awake . It may also help to use an app that blocks blue light on your devices when they are in use—the blue light that they emit suppresses melatonin. Your phone, tablet, and/or computer might already have a built-in “night mode” setting that blocks blue light between certain hours. Check for it in the settings or preferences sections of your devices and enable it. Another helpful step is switching to low color-temperature LED light bulbs that emit light from the red spectrum in your home. “You can search for ‘sleep bulbs’ in your favorite online store, and you’re likely to find examples of these bulbs that can be used in a bedroom,” Dr. Neubauer says. Sometimes, though, the body struggles to produce enough melatonin on its own. Melatonin supplements, available over the counter at pharmacies and health food stores, might help. You’re likely to find both “natural” and synthetic melatonin formulations. Though it can be derived from animals and microorganisms, the natural form also carries the risk of virus, so some doctors advise against it. The synthetic form of the hormone is considered to be relatively safe over the short term—its long-term safety hasn’t been determined. Not sure whether the bottle you’re looking at is natural or synthetic melatonin? If the label doesn’t make it clear, ask the pharmacist. “People have to be aware that because it’s not an FDA-approved medication, it’s not subjected to the same standards as one would expect for a medication that you get prescribed by your doctor,” Martin says. “Companies make all kinds of claims about what it might do, but they’re not required to show the same level of proof that it's true.” One study of 31 melatonin supplements and found in many cases, the amount of melatonin in the supplement didn’t match the amount listed on the label—some had less and some had considerably more. Also, many contained the hormone serotonin, which can have harmful side effects. One way to protect yourself is to look for supplements from brands that have been tested by an independent lab, such as ConsumerLab.com, USP (U.S. Pharmacopeia), and NSF International—look for one of their seals on the label. The typical doses used in melatonin research have varied from 0.1 to 10 milligrams. Higher doses have not been shown to be any more effective than lower doses. In fact, a very high dose can stay in your body so long that it confuses your natural melatonin production. Never exceed the recommended amount on supplement labels. Start with a low dose, Dr. Neubauer advises, such as 0.5 mg. For most people, just this little bit has the desired effect. With your doctor’s OK, try a melatonin supplement about two hours before bedtime. It doesn’t work well right at bedtime because your natural melatonin is already rising then, so there’s less opportunity for supplemental melatonin to have an impact. It’s also important not to take it just before or just after eating. Emerging evidence suggests that melatonin taken around mealtime can provoke an unwanted increase in glucose and insulin responses. Long-term side effects of melatonin use in adults are unknown. Short-term side effects can include: Headache Dizziness Sleepiness Nausea Low blood pressure Confusion or disorientation Abdominal cramps Mild tremor Feelings of depression Mild anxiety Some people may have an allergic reaction to melatonin. Also, don’t drive or use machinery within five hours of taking the supplement because of potential drowsiness. Women who are pregnant or breastfeeding should not take melatonin because its impact on the fetus and infant is not known. Supplemental melatonin may stay active for longer periods in older adults than in younger ones, which can cause daytime drowsiness. People of any age with jobs where sedation could compromise safety, including commercial drivers or airline pilots, should be especially cautious. While apparent side effects in kids are considered minor over the short term, the long-term impact of this hormone on development, such as puberty and overproduction of another hormone called prolactin needed to make breastmilk, is unknown. Side effects are similar to those in adults, such as headache, dizziness, and drowsiness, and children may also experience agitation and increased bedwetting. Melatonin Drug Interactions Another reason to talk to your doctor before starting melatonin (or any new supplement) is the risk of drug interactions with other over-the-counter medications, prescriptions, and supplements you’re taking, as well as how it might affect any other medical conditions you have. There’s a long list of potential drug interactions with melatonin, but the most important ones include: Immunosuppressants Seizure threshold-lowering drugs Anticoagulants and antiplatelet drugs, herbs, and supplements Anticonvulsants in neurologically disabled children It can also worsen blood pressure for people on high blood pressure medication, affect sugar levels for people using diabetes drugs, cause excessive drowsiness by increasing melatonin levels for people on fluvoxamine, increase the side effects of melatonin in people taking contraception, and have a negative impact on people on cytochrome substrates. If your best efforts to boost melatonin naturally don’t help or if you struggle with sleep three or more times a week and the problem goes on longer than three months, reach out to a sleep specialist. He or she will help determine if melatonin supplements are right for you and what dose to take, Martin says. This is also a good idea if you have other sleep-related issues like snoring, extreme sleepiness during the day, or any unusual behaviors while asleep. Understanding Melatonin (1.): Brain Disorders & Therapy . (2014.) “Melatonin, the Hormone of Darkness: From Sleep Promotion to Ebola Treatment.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/ Understanding Melatonin (2.): American Academy of Family Physicians. (2020.) “Melatonin.” https://www.familydoctor.org/melatonin/?adfree=true Studies on Melatonin: National Center for Complementary and Integrative Health. (2021.) “Melatonin: What you need to know.” (https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know) Melatonin and Jet Lag: Mayo Clinic. (2020.) “Jet lag disorder.” https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031 Melatonin and Sleep Disorders: National Center for Complementary and Integrative Health. (2015.) “Sleep Disorders: In Depth.” (https://www.nccih.nih.gov/health/sleep-disorders-in-depth) Melatonin and Insomnia: Journal of Clinical Sleep Medicine . (2017.) “Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: an American Academy of Sleep Medicine Clinical Practice Guideline.” https://www.pubmed.ncbi.nlm.nih.gov/27998379/ Melatonin for Medical Conditions: Mayo Clinic. (2018.) “Melatonin.” https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071 Melatonin and Shift Work: Cochrane Database of Systematic Reviews . (2014.) “Pharmacological interventions for sleepiness and sleep disturbances caused by shift work.” https://www.pubmed.ncbi.nlm.nih.gov/25113164/ Melatonin and Children: Journal of Child Neurology . (2019.) “Pharmacologic treatments for sleep disorders in children: a systematic review.” https://www.pubmed.ncbi.nlm.nih.gov/30674203/ Melatonin and Anxiety: Cochrane Database of Systematic Reviews . (2015.) “Melatonin for pre- and postoperative anxiety in adults.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6464333/ Melatonin and Viruses: Virus Research . (2020.) “Melatonin potentials against viral infections including COVID-19: Current evidence and new findings.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7405774/ Melatonin and Ebola Treatment: Journal of Medical Virology . (2015.) “Ebola virus: melatonin as a readily available treatment option.” https://www.pubmed.ncbi.nlm.nih.gov/25611054/ Melatonin and the Brain (1.): Endotext. (2019.) “Physiology of the pineal gland and melatonin.” https://www.ncbi.nlm.nih.gov/books/NBK550972/ Melatonin and the Brain (2.): National Institute of General Medical Sciences. (2021.) “Circadian rhythms.” https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx Melatonin and the Brain (3.): Neurology . (2008.) “Suprachiasmatic nucleus and melatonin.” https://n.neurology.org/content/71/8/594 Melatonin and Breast Cancer (1.): Breast Cancer Research and Treatment . (2014.) “A randomized, placebo-controlled trial of melatonin on breast cancer survivors: impact on sleep, mood, and hot flashes.” https://www.pubmed.ncbi.nlm.nih.gov/24718775/ Melatonin and Breast Cancer (2.): Breast Cancer Research and Treatment . (2014.) “Effect of melatonin on depressive symptoms and anxiety in patients undergoing breast cancer surgery: a randomized, double-blind, placebo-controlled trial.” https://www.pubmed.ncbi.nlm.nih.gov/24756186/ Melatonin Dosing and Research: Stat Pearls. (2020.) “Melatonin.” https://www.ncbi.nlm.nih.gov/books/NBK534823/
Markdown	[HealthCentral Home](https://www.healthcentral.com/) - Communities Back to main menu \\| Communities - [Alopecia](https://www.healthcentral.com/community/alopecia) - [Alzheimer’s Disease](https://www.healthcentral.com/community/alzheimers-disease) - [Asthma](https://www.healthcentral.com/community/asthma) - [Atrial Fibrillation](https://www.healthcentral.com/community/atrial-fibrillation) - [ATTR-CM](https://www.healthcentral.com/community/transthyretin-cardiac-amyloidosis) - [Axial Spondyloarthritis](https://www.healthcentral.com/community/axial-spondyloarthritis) - [Bipolar Disorder](https://www.healthcentral.com/community/bipolar-disorder) - [Breast Cancer](https://www.healthcentral.com/community/breast-cancer) - [Chronic Hives](https://www.healthcentral.com/community/chronic-hives) - [Chronic Kidney Disease](https://www.healthcentral.com/community/chronic-kidney-disease) - [COPD](https://www.healthcentral.com/community/copd) - [Long COVID](https://www.healthcentral.com/community/coronavirus) - [Crohn’s Disease](https://www.healthcentral.com/community/crohns-disease) - [Depression](https://www.healthcentral.com/community/depression) - [Diabetic Macular Edema](https://www.healthcentral.com/community/diabetic-macular-edema) - [Eczema](https://www.healthcentral.com/community/eczema) - [Endometriosis](https://www.healthcentral.com/community/endometriosis) - [Food Allergies](https://www.healthcentral.com/community/food-allergies) - [Hepatitis C](https://www.healthcentral.com/community/hepatitis-c) - [Hidradenitis Suppurativa](https://www.healthcentral.com/community/hidradenitis-suppurativa) - [Hypertrophic Cardiomyopathy](https://www.healthcentral.com/community/hypertrophic-cardiomyopathy) - [IgA Nephropathy](https://www.healthcentral.com/community/iga-nephropathy) - [Menopause](https://www.healthcentral.com/community/menopause) - [Migraine](https://www.healthcentral.com/community/migraine) - [Multiple Sclerosis](https://www.healthcentral.com/community/multiple-sclerosis) - [Obesity](https://www.healthcentral.com/community/obesity) - [Osteoporosis](https://www.healthcentral.com/community/osteoporosis) - [Parkinson’s Disease](https://www.healthcentral.com/community/parkinsons-disease) - [Paroxysmal Nocturnal Hemoglobinuria](https://www.healthcentral.com/community/paroxysmal-nocturnal-hemoglobinuria) - [Psoriasis](https://www.healthcentral.com/community/psoriasis) - [Psoriatic Arthritis](https://www.healthcentral.com/community/psoriatic-arthritis) - [Rheumatoid Arthritis](https://www.healthcentral.com/community/rheumatoid-arthritis) - [Skin Cancer](https://www.healthcentral.com/community/skin-cancer) - [Spinal Muscular Atrophy](https://www.healthcentral.com/community/spinal-muscular-atrophy) - [Thyroid Eye Disease](https://www.healthcentral.com/community/thyroid-eye-disease) - [Type 1 Diabetes](https://www.healthcentral.com/community/type-1-diabetes) - [Type 2 Diabetes](https://www.healthcentral.com/community/type-2-diabetes) - [Ulcerative Colitis](https://www.healthcentral.com/community/ulcerative-colitis) - [Uterine Fibroids](https://www.healthcentral.com/community/uterine-fibroids) - [Wet AMD](https://www.healthcentral.com/community/wet-amd) [VIEW ALL COMMUNITIES](https://www.healthcentral.com/communities) - Resources Back to main menu \\| Resources Index A-Z - [Conditions](https://www.healthcentral.com/conditions) - [Drugs](https://www.healthcentral.com/drugs) - [Calculators](https://www.healthcentral.com/calculators) Health Centers - [Digestive Health](https://www.healthcentral.com/category/digestive-health) - [Women’s Health](https://www.healthcentral.com/category/womens-health) - [Men’s Health](https://www.healthcentral.com/category/mens-health) - [Diet + Nutrition](https://www.healthcentral.com/category/food-and-nutrition) - [Chronic Health](https://www.healthcentral.com/category/chronic-health) - [View All](https://www.healthcentral.com/health-centers) Self-Assessments - [Bipolar Treatment Quiz](https://www.healthcentral.com/quiz/is-my-bipolar-treatment-working) - [Chronic Migraine Quiz](https://www.healthcentral.com/assessment/how-severe-is-your-chronic-migraine) - [Eczema Quiz](https://www.healthcentral.com/article/how-well-are-you-managing-your-eczema) - [High Cholesterol Quiz](https://www.healthcentral.com/assessment/is-your-high-cholesterol-putting-your-health-in-danger) - [MS Progression Quiz](https://www.healthcentral.com/quiz/is-your-ms-getting-worse) - [View All](https://www.healthcentral.com/quizzes) Guides - [T1D Self-Care Guide](https://www.healthcentral.com/experience/your-self-care-guide-for-type-1-diabetes) - [UC Self-Care Guide](https://www.healthcentral.com/experience/ulcerative-colitis-self-care-guide) - [Multicultural Guide to HS](https://www.healthcentral.com/experience/healthnicity-a-multicultural-guide-to-managing-hs) - [Caregiver’s Guide to PsO in Kids](https://www.healthcentral.com/experience/caregivers-guide-to-managing-psoriasis-in-kids) - [AS Self-Care Guide](https://www.healthcentral.com/experience/advanced-ankylosing-spondylitis-self-care-guide) - [View All](https://www.healthcentral.com/guides) - Explore Back to main menu \\| Explore Trending - [IBD and the Environment](https://www.healthcentral.com/condition/inflammatory-bowel-disease/ibd-on-rise-is-everyday-environment-to-blame) - [Radon and Lung Cancer](https://www.healthcentral.com/condition/lung-cancer/special-report-what-everyone-needs-to-know-about-radon-exposure-and-lung-cancer) - [Your Body on Inflammation](https://www.healthcentral.com/experience/this-is-your-body-on-inflammation) - [Reversing Diabetes](https://www.healthcentral.com/condition/diabetes/reversing-diabetes) Special Reports - [Chronic at Work](https://www.healthcentral.com/collection/chronic-at-work) - [The Great Weight Rethink](https://www.healthcentral.com/condition/obesity/the-great-weight-rethink) - [Medical Gaslighting](https://www.healthcentral.com/chronic-health/medical-gaslighting-survival-guide) - [Cost of Being Chronic](https://www.healthcentral.com/chronic-health/the-cost-of-being-chronic) Video Series - [My Chronic Life: Multiple Sclerosis](https://www.healthcentral.com/condition/multiple-sclerosis/my-chronic-life-a-voice-for-ms) - [My Chronic Life: AS](https://www.healthcentral.com/gallery/video/my-chronic-life-shifting-gears) - [Really Honest Answers About UC](https://www.healthcentral.com/gallery/video/really-honest-answers-ulcerative-colitis-cj-cabrera) - [Collective Conversations About EBC](https://www.healthcentral.com/condition/breast-cancer/collective-conversations-about-early-stage-breast-cancer) - [View All](https://www.healthcentral.com/videos) Featured Collections - [ATTR-CM: Every Minute Counts](https://www.healthcentral.com/collection/attr-cm-every-minute-counts) - [News](https://www.healthcentral.com/news) - [Search](https://www.healthcentral.com/search) 0 Login - [Sleep Disorders](https://www.healthcentral.com/category/sleep-disorders) - [Insomnia](https://www.healthcentral.com/sleep/insomnia) Medically Reviewed # A Beginner’s Guide to Melatonin Melatonin has been a buzzword for years, but what is it, exactly? Here, everything you need to know about this naturally occurring hormone and supplement. Updated May 7, 2021 By [Cara Roberts Murez](https://www.healthcentral.com/author/cara-roberts-murez) Medical Reviewer[Monisha Bhanote, M.D.](https://www.healthcentral.com/author/monisha-bhanote) ![melatonin](https://images.ctfassets.net/yixw23k2v6vo/bxmh1fCIjaLAbwAJflx68/aef92bbd15739256109fd62a4c2af2bc/iStock-1077629772.jpg?fm=avif&fit=thumb&q=65&w=492&h=328) iStock ###### Jump To - [What Is Melatonin?](https://www.healthcentral.com/article/beginners-guide-to-melatonin#what-is-melatonin) - [Melatonin & Sleep](https://www.healthcentral.com/article/beginners-guide-to-melatonin#melatonin--sleep) - [Melatonin & Health](https://www.healthcentral.com/article/beginners-guide-to-melatonin#melatonin--health) - [Maximizing Natural Melatonin](https://www.healthcentral.com/article/beginners-guide-to-melatonin#maximizing-natural-melatonin) - [When Your Own Melatonin Isn’t Enough](https://www.healthcentral.com/article/beginners-guide-to-melatonin#when-your-own-melatonin-isnt-enough) - [Melatonin Side Effects](https://www.healthcentral.com/article/beginners-guide-to-melatonin#melatonin-side-effects) You may have heard about melatonin. This naturally occurring hormone is credited with everything from keeping your internal clock on track and helping you catch some ZZZs to reducing jet lag and easing anxiety about surgery. Your body already makes melatonin, but sometimes, it doesn’t make enough of it. “Melatonin is secreted in darkness,” says Jennifer Martin, Ph.D., professor of medicine at the David Geffen School of Medicine at UCLA in Los Angeles and a member of the American Academy of Sleep Medicine Board of Directors. “When we’re exposed to light, it turns off melatonin production.” Your melatonin levels aren’t static over the course of your life—they change as you age. “In young people, there’s no melatonin production during the day and levels are very high at night, so it's almost like an on-off switch,” Martin says. “As people age, there's more of a gradual increase and a gradual decline, and the peak levels of melatonin aren't quite so high.” So what exactly is melatonin, and what are people so hyped up about it? Take a closer look at the role this hormone plays in your life. What Is Melatonin? ## What Is Melatonin? In the center of your brain is the pinecone-shaped pineal gland, which really has one main job—producing melatonin. It works by both receiving and sending signals surrounding light and darkness in your environment. In response to those signals, it either makes melatonin (when it senses darkness) or shuts off production (when it senses light). This is exactly why it’s a bad idea to pick up your smartphone in the middle of the night if you can’t sleep. “The phone’s light will tell your brain to stop making melatonin and start the day,” Martin says. This light-dark interplay is part of your body’s circadian rhythm, also called your internal clock, that affect such functions as body temperature, hormone release (melatonin is just one of many), and even digestion. Circadian arousal peaks in the evening, so most people are more awake and alert in the early evening than at any time throughout the 24-hour cycle, says David Neubauer, M.D., an associate professor of psychiatry and behavioral sciences at Johns Hopkins University School of Medicine in Baltimore and a sleep expert. Melatonin & Sleep ## Melatonin for Sleep Because of its direct relationship with circadian rhythms, melatonin may help improve some sleep-related conditions, including: - Jet lag. Research suggests that taking melatonin supplements may help reset your internal clock when traveling to different time zones. If you’re traveling from west coast to east and bedtime is earlier than you’re used to, try taking it at your new bedtime. If you’ve traveled west and bedtime is later than you’re used to, take it in the morning. - Circadian rhythm disorders. If you have an internal clock that’s misfiring, melatonin may help you adjust your sleep timing, though it can be difficult to figure out exactly when and what time of day to take melatonin supplements. - Delayed sleep-wake phase disorder. With this circadian rhythm disorder, people typically fall asleep sometime between 2 a.m. and 6 a.m. and tend to wake up between 10 a.m. and 1 p.m. Studies show melatonin may help you fall asleep about half an hour earlier. - Neurodevelopmental disorders. A 2019 review of clinical trials in the Journal of Child Neurology found melatonin to be effective for improving the ability to fall asleep and sleep duration in children with autism and other neurodevelopmental disorders. Melatonin & Health ## Melatonin Health Benefits Beyond regulating your internal clock, melatonin has beneficial properties that work in concert with the body to improve health. Here’s what we know so far: ### Cancer Symptoms Melatonin may help with the side effects of cancer treatments. One study found significant impact in sleep quality for postmenopausal [breast cancer](https://www.healthcentral.com/condition/breast-cancer) survivors. Another found that melatonin significantly decreased [depression symptoms](https://www.healthcentral.com/condition/depression-symptoms) for three months after surgery in women who had breast cancer. Talk with you doc before taking any supplements. ### Anxiety A 2015 review of studies found that taking melatonin reduced [anxiety](https://www.healthcentral.com/condition/anxiety) in adults awaiting surgery because it has sedative and analgesic properties, in addition to helping regulate sleep, so it can have a calming influence. ### Alzheimer’s Disease One theory is that melatonin production decreases in people with Alzheimer’s, and that supplementation may help restore some sleep functions, but more research is needed. The American Academy of Sleep Medicine recommended against melatonin use by people with dementia in its 2015 guidelines. ### Viruses Experts have even been studying whether this hormone may have an impact on viruses, such as Ebola and [COVID-19](https://www.healthcentral.com/category/coronavirus), or their side effects. This is because melatonin has anti-inflammatory and antioxidant properties that may help fight infection. Maximizing Natural Melatonin ## Maximizing Your Natural Melatonin Light sensitivity is a highly individual thing, and therefore how much melatonin you produce is unique to you. Some people easily fall asleep and may even have trouble staying awake before bedtime without the distraction of the computer or the TV. For them, it’s OK to keep those screens on a little later. But if you’re very sensitive to light near bedtime, meaning you have a hard time falling asleep right after shutting off the TV, for example, it’s a good idea to start reducing light levels in your environment at least an hour before you plan to go to sleep. That means turning off all devices because those screens have [the direct effect of keeping your brain awake](https://www.healthcentral.com/article/how-to-reduce-your-exposure-to-blue-light-and-get-a-better-nights-sleep). It may also help to use an app that blocks blue light on your devices when they are in use—the blue light that they emit suppresses melatonin. Your phone, tablet, and/or computer might already have a built-in “night mode” setting that blocks blue light between certain hours. Check for it in the settings or preferences sections of your devices and enable it. Another helpful step is switching to low color-temperature LED light bulbs that emit light from the red spectrum in your home. “You can search for ‘sleep bulbs’ in your favorite online store, and you’re likely to find examples of these bulbs that can be used in a bedroom,” Dr. Neubauer says. When Your Own Melatonin Isn’t Enough ## When Your Own Melatonin Isn’t Enough Sometimes, though, the body struggles to produce enough melatonin on its own. Melatonin supplements, available over the counter at pharmacies and health food stores, might help. You’re likely to find both “natural” and synthetic melatonin formulations. Though it can be derived from animals and microorganisms, the natural form also carries the risk of virus, so some doctors advise against it. The synthetic form of the hormone is considered to be relatively safe over the short term—its long-term safety hasn’t been determined. Not sure whether the bottle you’re looking at is natural or synthetic melatonin? If the label doesn’t make it clear, ask the pharmacist. “People have to be aware that because it’s not an FDA-approved medication, it’s not subjected to the same standards as one would expect for a medication that you get prescribed by your doctor,” Martin says. “Companies make all kinds of claims about what it might do, but they’re not required to show the same level of proof that it's true.” One study of 31 melatonin supplements and found in many cases, the amount of melatonin in the supplement didn’t match the amount listed on the label—some had less and some had considerably more. Also, many contained the hormone serotonin, which can have harmful side effects. One way to protect yourself is to look for supplements from brands that have been tested by an independent lab, such as ConsumerLab.com, USP (U.S. Pharmacopeia), and NSF International—look for one of their seals on the label. The typical doses used in melatonin research have varied from 0.1 to 10 milligrams. Higher doses have not been shown to be any more effective than lower doses. In fact, a very high dose can stay in your body so long that it confuses your natural melatonin production. Never exceed the recommended amount on supplement labels. Start with a low dose, Dr. Neubauer advises, such as 0.5 mg. For most people, just this little bit has the desired effect. With your doctor’s OK, try a melatonin supplement about two hours before bedtime. It doesn’t work well right at bedtime because your natural melatonin is already rising then, so there’s less opportunity for supplemental melatonin to have an impact. It’s also important not to take it just before or just after eating. Emerging evidence suggests that melatonin taken around mealtime can provoke an unwanted increase in glucose and insulin responses. Melatonin Side Effects ## Melatonin Side Effects and Cautions Long-term side effects of melatonin use in adults are unknown. Short-term side effects can include: - Headache - Dizziness - Sleepiness - Nausea - Low blood pressure - Confusion or disorientation - Abdominal cramps - Mild tremor - Feelings of depression - Mild anxiety Some people may have an allergic reaction to melatonin. Also, don’t drive or use machinery within five hours of taking the supplement because of potential drowsiness. Women who are pregnant or [breastfeeding](https://www.healthcentral.com/condition/breastfeeding) should not take melatonin because its impact on the fetus and infant is not known. Supplemental melatonin may stay active for longer periods in older adults than in younger ones, which can cause daytime drowsiness. People of any age with jobs where sedation could compromise safety, including commercial drivers or airline pilots, should be especially cautious. While apparent side effects in kids are considered minor over the short term, the long-term impact of this hormone on development, such as puberty and overproduction of another hormone called prolactin needed to make breastmilk, is unknown. Side effects are similar to those in adults, such as headache, dizziness, and drowsiness, and children may also experience agitation and increased bedwetting. ## Melatonin Drug Interactions Another reason to talk to your doctor before starting melatonin (or any new supplement) is the risk of drug interactions with other over-the-counter medications, prescriptions, and supplements you’re taking, as well as how it might affect any other medical conditions you have. There’s a long list of potential drug interactions with melatonin, but the most important ones include: - Immunosuppressants - Seizure threshold-lowering drugs - Anticoagulants and antiplatelet drugs, herbs, and supplements - Anticonvulsants in neurologically disabled children It can also worsen blood pressure for people on [high blood pressure](https://www.healthcentral.com/condition/hypertension) medication, affect sugar levels for people using [diabetes](https://www.healthcentral.com/condition/diabetes) drugs, cause excessive drowsiness by increasing melatonin levels for people on fluvoxamine, increase the side effects of melatonin in people taking contraception, and have a negative impact on people on cytochrome substrates. If your best efforts to boost melatonin naturally don’t help or if you struggle with sleep three or more times a week and the problem goes on longer than three months, reach out to a sleep specialist. He or she will help determine if melatonin supplements are right for you and what dose to take, Martin says. This is also a good idea if you have other sleep-related issues like snoring, extreme sleepiness during the day, or any unusual behaviors while asleep. This article was originally published May 4, 2021 and most recently updated May 7, 2021. © 2026 HealthCentral LLC. All rights reserved. Sources - Understanding Melatonin (1.): Brain Disorders & Therapy. (2014.) “Melatonin, the Hormone of Darkness: From Sleep Promotion to Ebola Treatment.” <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/> - Understanding Melatonin (2.): American Academy of Family Physicians. (2020.) “Melatonin.” <https://www.familydoctor.org/melatonin/?adfree=true> - Studies on Melatonin: National Center for Complementary and Integrative Health. (2021.) “Melatonin: What you need to know.” (https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know) - Melatonin and Jet Lag: Mayo Clinic. (2020.) “Jet lag disorder.” <https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031> - Melatonin and Sleep Disorders: National Center for Complementary and Integrative Health. (2015.) “Sleep Disorders: In Depth.” (https://www.nccih.nih.gov/health/sleep-disorders-in-depth) - Melatonin and Insomnia: Journal of Clinical Sleep Medicine. (2017.) “Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: an American Academy of Sleep Medicine Clinical Practice Guideline.” <https://www.pubmed.ncbi.nlm.nih.gov/27998379/> - Melatonin for Medical Conditions: Mayo Clinic. (2018.) “Melatonin.” <https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071> - Melatonin and Shift Work: Cochrane Database of Systematic Reviews. (2014.) “Pharmacological interventions for sleepiness and sleep disturbances caused by shift work.” <https://www.pubmed.ncbi.nlm.nih.gov/25113164/> - Melatonin and Children: Journal of Child Neurology. (2019.) “Pharmacologic treatments for sleep disorders in children: a systematic review.” <https://www.pubmed.ncbi.nlm.nih.gov/30674203/> - Melatonin and Anxiety: Cochrane Database of Systematic Reviews. (2015.) “Melatonin for pre- and postoperative anxiety in adults.” <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6464333/> - Melatonin and Viruses: Virus Research. (2020.) “Melatonin potentials against viral infections including COVID-19: Current evidence and new findings.” <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7405774/> - Melatonin and Ebola Treatment: Journal of Medical Virology. (2015.) “Ebola virus: melatonin as a readily available treatment option.” <https://www.pubmed.ncbi.nlm.nih.gov/25611054/> - Melatonin and the Brain (1.): Endotext. (2019.) “Physiology of the pineal gland and melatonin.” <https://www.ncbi.nlm.nih.gov/books/NBK550972/> - Melatonin and the Brain (2.): National Institute of General Medical Sciences. (2021.) “Circadian rhythms.” <https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx> - Melatonin and the Brain (3.): Neurology. (2008.) “Suprachiasmatic nucleus and melatonin.” <https://n.neurology.org/content/71/8/594> - Melatonin and Breast Cancer (1.): Breast Cancer Research and Treatment. (2014.) “A randomized, placebo-controlled trial of melatonin on breast cancer survivors: impact on sleep, mood, and hot flashes.” <https://www.pubmed.ncbi.nlm.nih.gov/24718775/> - Melatonin and Breast Cancer (2.): Breast Cancer Research and Treatment. (2014.) “Effect of melatonin on depressive symptoms and anxiety in patients undergoing breast cancer surgery: a randomized, double-blind, placebo-controlled trial.” <https://www.pubmed.ncbi.nlm.nih.gov/24756186/> - Melatonin Dosing and Research: Stat Pearls. (2020.) “Melatonin.” <https://www.ncbi.nlm.nih.gov/books/NBK534823/> Copy Link Share - [Share via E141YShFK2iItPgxBItYX-facebook](https://www.facebook.com/sharer.php?u=https%3A%2F%2Fwww.healthcentral.com%2Farticle%2Fbeginners-guide-to-melatonin%3Fap%3Dsocs&quote=A%20Beginner%E2%80%99s%20Guide%20to%20Melatonin) - [Share via E141YShFK2iItPgxBItYX-pinterest](https://www.pinterest.com/pin/create/button/?description=undefined&media=&url=https%3A%2F%2Fwww.healthcentral.com%2Farticle%2Fbeginners-guide-to-melatonin%3Fap%3Dsocs) - [Share via E141YShFK2iItPgxBItYX-twitter](https://twitter.com/share?url=https%3A%2F%2Fwww.healthcentral.com%2Farticle%2Fbeginners-guide-to-melatonin%3Fap%3Dsocs&via=HealthCentral&text=A%20Beginner%E2%80%99s%20Guide%20to%20Melatonin&hashtags=HealthCentral&related=healthcentral,health_tips,thebodydotcom,wellsphere) - [Share via E141YShFK2iItPgxBItYX-mail](mailto:?body=I%20saw%20this%20on%20HealthCentral%2C%20and%20thought%20you%20might%20want%20to%20see%20it%2C%20too%3A%0A%0AA%20Beginner%E2%80%99s%20Guide%20to%20Melatonin%20%20%0A%20%20%0Ahttps%3A%2F%2Fwww.healthcentral.com%2Farticle%2Fbeginners-guide-to-melatonin%3Fap%3Dsocs%0A%20%20%0AAt%20HealthCentral%2C%20chronic%20meets%20community.%20We%E2%80%99re%20here%20to%20help%20you%20live%20your%20best%20life.%20Visit%20us%20and%20sign%20up%20for%20our%20free%20newsletter%20at%20HealthCentral.com.) Print [Our Review Process](https://www.healthcentral.com/medical-review-board) [Cara Roberts Murez, Health Writer:](https://www.healthcentral.com/author/cara-roberts-murez) Cara Roberts Murez is a writer and editor based in Oregon. Her work has appeared in HealthDay, U.S. News & World Report, WebMD, and many other media outlets. [Monisha Bhanote, M.D., Integrative Medicine Physician:](https://www.healthcentral.com/author/monisha-bhanote) Dr. Monisha Bhanote, M.D., is a triple board-certified physician with expertise in Integrative Medicine, Internal Medicine and Anatomic/Clinical Pathology. ![](data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABCAQAAAC1HAwCAAAAC0lEQVR42mNkYAAAAAYAAjCB0C8AAAAASUVORK5CYII=) #### More Like This [Sleep Disorders Which Type of Magnesium Is Best for Sleep? Medically Reviewed Discussion![magnesium](https://images.ctfassets.net/yixw23k2v6vo/5V5ScS35pgd1wLhyDstCOx/809ec203539d28b3717aa9107793a027/large-GettyImages-2190244751-3000x2000.jpg?fm=avif&fit=thumb&q=65&w=64&h=64)](https://www.healthcentral.com/sleep/which-magnesium-is-best-for-sleep) [Sleep Disorders How to Increase Deep Sleep: Science-Backed Strategies Discussion![woman sleeping well](https://images.ctfassets.net/yixw23k2v6vo/qMY5EVju3SW8Q2AN3lAdU/ee895ce94c3d878205ea3f1c0aea1b49/large-GettyImages-2254395658.jpg?fm=avif&fit=thumb&q=65&w=64&h=64)](https://www.healthcentral.com/sleep/how-to-increase-deep-sleep) [Sleep Disorders What Is Non-Sleep Deep Rest? Medically Reviewed![man listening to music](https://images.ctfassets.net/yixw23k2v6vo/3yXmLa3ZMzW2EtS8YPrJG0/b94156e4e708421beb927ef7abcdf826/GettyImages-2246522263-3000x2000.jpg?fm=avif&fit=thumb&q=65&w=64&h=64)](https://www.healthcentral.com/sleep/non-sleep-deep-rest-nsdr) [Sleep Disorders Mouth Taping for Sleep: Is It Safe? Medically Reviewed Discussion![mouth tape](https://images.ctfassets.net/yixw23k2v6vo/1ofULcOK2EGSCkHMhyykMF/c477e30e05a11db5f49c3dfdc979c782/GettyImages-2182639488-3000x2000.jpg?fm=avif&fit=thumb&q=65&w=64&h=64)](https://www.healthcentral.com/sleep/mouth-tape-for-sleep) #### Emails That Keep You Healthy\! [Newsletters](https://www.healthcentral.com/newsletter) #### Follow Us\! - [Share via footer-instagram](https://www.instagram.com/chronicillnessIRL) - [Share via footer-facebook](https://www.facebook.com/HealthCentral/#?v=app_369284823108595) - [Share via footer-pinterest](https://www.pinterest.com/HealthCentral) - [Share via footer-youtube](https://www.youtube.com/user/HealthCentral) ##### About - [About Us](https://www.healthcentral.com/about) - [Contact Us](https://www.healthcentral.com/contact) - [Editorial Policy](https://www.healthcentral.com/editorial-policy) - [Medical Review Board](https://www.healthcentral.com/medical-review-board) - [Our Partners](https://www.healthcentral.com/partners) - [Drops](https://www.dropsapp.com/) - [Something Original](https://www.healthcentralcorp.com/#studio) - [Advertise With Us](https://www.healthcentralcorp.com/content/advertise-us) - [Sitemap](https://www.healthcentral.com/sitemap) - [Our Other Sites](https://www.healthcentralcorp.com/#brands) ##### Legal and Compliance - [Advertising Policy](https://www.healthcentralcorp.com/advertising-policy) - [Do Not Sell My Info](https://jupiter.healthcentral.com/preferences/) - [Privacy Policy](https://www.healthcentralcorp.com/privacy-policy) - [Terms of Use](https://www.healthcentralcorp.com/terms-of-use) - [Community Guidelines](https://www.healthcentral.com/community-guidelines) - [AACI-Accredited Trusted Medical Website](https://aacihealthcare.com/certificates/c335-2024-trust-us/) © 2026 HealthCentral LLC. All rights reserved. Our website content is for educational purposes only. HealthCentral LLC does not provide personal medical advice, diagnosis, or treatment. [Read our Disclaimer](https://www.healthcentral.com/disclaimer) Ask HealthCentral
Readable Markdown	- [Sleep Disorders](https://www.healthcentral.com/category/sleep-disorders) - [Insomnia](https://www.healthcentral.com/sleep/insomnia) Medically Reviewed ## A Beginner’s Guide to Melatonin Melatonin has been a buzzword for years, but what is it, exactly? Here, everything you need to know about this naturally occurring hormone and supplement. By ![melatonin](https://images.ctfassets.net/yixw23k2v6vo/bxmh1fCIjaLAbwAJflx68/aef92bbd15739256109fd62a4c2af2bc/iStock-1077629772.jpg?fm=avif&fit=thumb&q=65&w=492&h=328) iStock ###### Jump To - [What Is Melatonin?](https://www.healthcentral.com/article/beginners-guide-to-melatonin#what-is-melatonin) - [Melatonin & Sleep](https://www.healthcentral.com/article/beginners-guide-to-melatonin#melatonin--sleep) - [Melatonin & Health](https://www.healthcentral.com/article/beginners-guide-to-melatonin#melatonin--health) - [Maximizing Natural Melatonin](https://www.healthcentral.com/article/beginners-guide-to-melatonin#maximizing-natural-melatonin) - [When Your Own Melatonin Isn’t Enough](https://www.healthcentral.com/article/beginners-guide-to-melatonin#when-your-own-melatonin-isnt-enough) - [Melatonin Side Effects](https://www.healthcentral.com/article/beginners-guide-to-melatonin#melatonin-side-effects) You may have heard about melatonin. This naturally occurring hormone is credited with everything from keeping your internal clock on track and helping you catch some ZZZs to reducing jet lag and easing anxiety about surgery. Your body already makes melatonin, but sometimes, it doesn’t make enough of it. “Melatonin is secreted in darkness,” says Jennifer Martin, Ph.D., professor of medicine at the David Geffen School of Medicine at UCLA in Los Angeles and a member of the American Academy of Sleep Medicine Board of Directors. “When we’re exposed to light, it turns off melatonin production.” Your melatonin levels aren’t static over the course of your life—they change as you age. “In young people, there’s no melatonin production during the day and levels are very high at night, so it's almost like an on-off switch,” Martin says. “As people age, there's more of a gradual increase and a gradual decline, and the peak levels of melatonin aren't quite so high.” So what exactly is melatonin, and what are people so hyped up about it? Take a closer look at the role this hormone plays in your life. In the center of your brain is the pinecone-shaped pineal gland, which really has one main job—producing melatonin. It works by both receiving and sending signals surrounding light and darkness in your environment. In response to those signals, it either makes melatonin (when it senses darkness) or shuts off production (when it senses light). This is exactly why it’s a bad idea to pick up your smartphone in the middle of the night if you can’t sleep. “The phone’s light will tell your brain to stop making melatonin and start the day,” Martin says. This light-dark interplay is part of your body’s circadian rhythm, also called your internal clock, that affect such functions as body temperature, hormone release (melatonin is just one of many), and even digestion. Circadian arousal peaks in the evening, so most people are more awake and alert in the early evening than at any time throughout the 24-hour cycle, says David Neubauer, M.D., an associate professor of psychiatry and behavioral sciences at Johns Hopkins University School of Medicine in Baltimore and a sleep expert. Because of its direct relationship with circadian rhythms, melatonin may help improve some sleep-related conditions, including: - Jet lag. Research suggests that taking melatonin supplements may help reset your internal clock when traveling to different time zones. If you’re traveling from west coast to east and bedtime is earlier than you’re used to, try taking it at your new bedtime. If you’ve traveled west and bedtime is later than you’re used to, take it in the morning. - Circadian rhythm disorders. If you have an internal clock that’s misfiring, melatonin may help you adjust your sleep timing, though it can be difficult to figure out exactly when and what time of day to take melatonin supplements. - Delayed sleep-wake phase disorder. With this circadian rhythm disorder, people typically fall asleep sometime between 2 a.m. and 6 a.m. and tend to wake up between 10 a.m. and 1 p.m. Studies show melatonin may help you fall asleep about half an hour earlier. - Neurodevelopmental disorders. A 2019 review of clinical trials in the Journal of Child Neurology found melatonin to be effective for improving the ability to fall asleep and sleep duration in children with autism and other neurodevelopmental disorders. Beyond regulating your internal clock, melatonin has beneficial properties that work in concert with the body to improve health. Here’s what we know so far: ### Cancer Symptoms Melatonin may help with the side effects of cancer treatments. One study found significant impact in sleep quality for postmenopausal [breast cancer](https://www.healthcentral.com/condition/breast-cancer) survivors. Another found that melatonin significantly decreased [depression symptoms](https://www.healthcentral.com/condition/depression-symptoms) for three months after surgery in women who had breast cancer. Talk with you doc before taking any supplements. ### Anxiety A 2015 review of studies found that taking melatonin reduced [anxiety](https://www.healthcentral.com/condition/anxiety) in adults awaiting surgery because it has sedative and analgesic properties, in addition to helping regulate sleep, so it can have a calming influence. ### Alzheimer’s Disease One theory is that melatonin production decreases in people with Alzheimer’s, and that supplementation may help restore some sleep functions, but more research is needed. The American Academy of Sleep Medicine recommended against melatonin use by people with dementia in its 2015 guidelines. ### Viruses Experts have even been studying whether this hormone may have an impact on viruses, such as Ebola and [COVID-19](https://www.healthcentral.com/category/coronavirus), or their side effects. This is because melatonin has anti-inflammatory and antioxidant properties that may help fight infection. Light sensitivity is a highly individual thing, and therefore how much melatonin you produce is unique to you. Some people easily fall asleep and may even have trouble staying awake before bedtime without the distraction of the computer or the TV. For them, it’s OK to keep those screens on a little later. But if you’re very sensitive to light near bedtime, meaning you have a hard time falling asleep right after shutting off the TV, for example, it’s a good idea to start reducing light levels in your environment at least an hour before you plan to go to sleep. That means turning off all devices because those screens have [the direct effect of keeping your brain awake](https://www.healthcentral.com/article/how-to-reduce-your-exposure-to-blue-light-and-get-a-better-nights-sleep). It may also help to use an app that blocks blue light on your devices when they are in use—the blue light that they emit suppresses melatonin. Your phone, tablet, and/or computer might already have a built-in “night mode” setting that blocks blue light between certain hours. Check for it in the settings or preferences sections of your devices and enable it. Another helpful step is switching to low color-temperature LED light bulbs that emit light from the red spectrum in your home. “You can search for ‘sleep bulbs’ in your favorite online store, and you’re likely to find examples of these bulbs that can be used in a bedroom,” Dr. Neubauer says. Sometimes, though, the body struggles to produce enough melatonin on its own. Melatonin supplements, available over the counter at pharmacies and health food stores, might help. You’re likely to find both “natural” and synthetic melatonin formulations. Though it can be derived from animals and microorganisms, the natural form also carries the risk of virus, so some doctors advise against it. The synthetic form of the hormone is considered to be relatively safe over the short term—its long-term safety hasn’t been determined. Not sure whether the bottle you’re looking at is natural or synthetic melatonin? If the label doesn’t make it clear, ask the pharmacist. “People have to be aware that because it’s not an FDA-approved medication, it’s not subjected to the same standards as one would expect for a medication that you get prescribed by your doctor,” Martin says. “Companies make all kinds of claims about what it might do, but they’re not required to show the same level of proof that it's true.” One study of 31 melatonin supplements and found in many cases, the amount of melatonin in the supplement didn’t match the amount listed on the label—some had less and some had considerably more. Also, many contained the hormone serotonin, which can have harmful side effects. One way to protect yourself is to look for supplements from brands that have been tested by an independent lab, such as ConsumerLab.com, USP (U.S. Pharmacopeia), and NSF International—look for one of their seals on the label. The typical doses used in melatonin research have varied from 0.1 to 10 milligrams. Higher doses have not been shown to be any more effective than lower doses. In fact, a very high dose can stay in your body so long that it confuses your natural melatonin production. Never exceed the recommended amount on supplement labels. Start with a low dose, Dr. Neubauer advises, such as 0.5 mg. For most people, just this little bit has the desired effect. With your doctor’s OK, try a melatonin supplement about two hours before bedtime. It doesn’t work well right at bedtime because your natural melatonin is already rising then, so there’s less opportunity for supplemental melatonin to have an impact. It’s also important not to take it just before or just after eating. Emerging evidence suggests that melatonin taken around mealtime can provoke an unwanted increase in glucose and insulin responses. Long-term side effects of melatonin use in adults are unknown. Short-term side effects can include: - Headache - Dizziness - Sleepiness - Nausea - Low blood pressure - Confusion or disorientation - Abdominal cramps - Mild tremor - Feelings of depression - Mild anxiety Some people may have an allergic reaction to melatonin. Also, don’t drive or use machinery within five hours of taking the supplement because of potential drowsiness. Women who are pregnant or [breastfeeding](https://www.healthcentral.com/condition/breastfeeding) should not take melatonin because its impact on the fetus and infant is not known. Supplemental melatonin may stay active for longer periods in older adults than in younger ones, which can cause daytime drowsiness. People of any age with jobs where sedation could compromise safety, including commercial drivers or airline pilots, should be especially cautious. While apparent side effects in kids are considered minor over the short term, the long-term impact of this hormone on development, such as puberty and overproduction of another hormone called prolactin needed to make breastmilk, is unknown. Side effects are similar to those in adults, such as headache, dizziness, and drowsiness, and children may also experience agitation and increased bedwetting. ## Melatonin Drug Interactions Another reason to talk to your doctor before starting melatonin (or any new supplement) is the risk of drug interactions with other over-the-counter medications, prescriptions, and supplements you’re taking, as well as how it might affect any other medical conditions you have. There’s a long list of potential drug interactions with melatonin, but the most important ones include: - Immunosuppressants - Seizure threshold-lowering drugs - Anticoagulants and antiplatelet drugs, herbs, and supplements - Anticonvulsants in neurologically disabled children It can also worsen blood pressure for people on [high blood pressure](https://www.healthcentral.com/condition/hypertension) medication, affect sugar levels for people using [diabetes](https://www.healthcentral.com/condition/diabetes) drugs, cause excessive drowsiness by increasing melatonin levels for people on fluvoxamine, increase the side effects of melatonin in people taking contraception, and have a negative impact on people on cytochrome substrates. If your best efforts to boost melatonin naturally don’t help or if you struggle with sleep three or more times a week and the problem goes on longer than three months, reach out to a sleep specialist. He or she will help determine if melatonin supplements are right for you and what dose to take, Martin says. This is also a good idea if you have other sleep-related issues like snoring, extreme sleepiness during the day, or any unusual behaviors while asleep. - Understanding Melatonin (1.): Brain Disorders & Therapy. (2014.) “Melatonin, the Hormone of Darkness: From Sleep Promotion to Ebola Treatment.” <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/> - Understanding Melatonin (2.): American Academy of Family Physicians. (2020.) “Melatonin.” <https://www.familydoctor.org/melatonin/?adfree=true> - Studies on Melatonin: National Center for Complementary and Integrative Health. (2021.) “Melatonin: What you need to know.” (https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know) - Melatonin and Jet Lag: Mayo Clinic. (2020.) “Jet lag disorder.” <https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031> - Melatonin and Sleep Disorders: National Center for Complementary and Integrative Health. (2015.) “Sleep Disorders: In Depth.” (https://www.nccih.nih.gov/health/sleep-disorders-in-depth) - Melatonin and Insomnia: Journal of Clinical Sleep Medicine. (2017.) “Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: an American Academy of Sleep Medicine Clinical Practice Guideline.” <https://www.pubmed.ncbi.nlm.nih.gov/27998379/> - Melatonin for Medical Conditions: Mayo Clinic. (2018.) “Melatonin.” <https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071> - Melatonin and Shift Work: Cochrane Database of Systematic Reviews. (2014.) “Pharmacological interventions for sleepiness and sleep disturbances caused by shift work.” <https://www.pubmed.ncbi.nlm.nih.gov/25113164/> - Melatonin and Children: Journal of Child Neurology. (2019.) “Pharmacologic treatments for sleep disorders in children: a systematic review.” <https://www.pubmed.ncbi.nlm.nih.gov/30674203/> - Melatonin and Anxiety: Cochrane Database of Systematic Reviews. (2015.) “Melatonin for pre- and postoperative anxiety in adults.” <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6464333/> - Melatonin and Viruses: Virus Research. (2020.) “Melatonin potentials against viral infections including COVID-19: Current evidence and new findings.” <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7405774/> - Melatonin and Ebola Treatment: Journal of Medical Virology. (2015.) “Ebola virus: melatonin as a readily available treatment option.” <https://www.pubmed.ncbi.nlm.nih.gov/25611054/> - Melatonin and the Brain (1.): Endotext. (2019.) “Physiology of the pineal gland and melatonin.” <https://www.ncbi.nlm.nih.gov/books/NBK550972/> - Melatonin and the Brain (2.): National Institute of General Medical Sciences. (2021.) “Circadian rhythms.” <https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx> - Melatonin and the Brain (3.): Neurology. (2008.) “Suprachiasmatic nucleus and melatonin.” <https://n.neurology.org/content/71/8/594> - Melatonin and Breast Cancer (1.): Breast Cancer Research and Treatment. (2014.) “A randomized, placebo-controlled trial of melatonin on breast cancer survivors: impact on sleep, mood, and hot flashes.” <https://www.pubmed.ncbi.nlm.nih.gov/24718775/> - Melatonin and Breast Cancer (2.): Breast Cancer Research and Treatment. (2014.) “Effect of melatonin on depressive symptoms and anxiety in patients undergoing breast cancer surgery: a randomized, double-blind, placebo-controlled trial.” <https://www.pubmed.ncbi.nlm.nih.gov/24756186/> - Melatonin Dosing and Research: Stat Pearls. (2020.) “Melatonin.” <https://www.ncbi.nlm.nih.gov/books/NBK534823/> ![](data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABCAQAAAC1HAwCAAAAC0lEQVR42mNkYAAAAAYAAjCB0C8AAAAASUVORK5CYII=)
Shard	58 (laksa)
Root Hash	12870066951298225258
Unparsed URL	com,healthcentral!www,/article/beginners-guide-to-melatonin s443