🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 116 (from laksa103)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa116.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.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/melatonin-for-sleep-does-it-work","crawl_time":1776066987,"first_indexed_time":1554270039,"http_code":200,"src_unparsed":"org,hopkinsmedicine!www,\/health\/wellness-and-prevention\/melatonin-for-sleep-does-it-work s443","src_root_hash":"4754538707639265316","history_drop_reason":null,"meta_title":"Melatonin for Sleep: Does It Work? | Johns Hopkins Medicine","meta_descriptions":["Melatonin supplements promise sound, natural sleep—and are even touted as a “miracle” for people with sleep disorders. Here’s what you need to know about your body’s natural melatonin production and melatonin sleep aids."],"attrs_boilerpipe_text":"Sleep\nSleep Science\nSleep Better\nMelatonin sleep aids are growing in popularity, with 3 million Americans\nusing them in 2012, according to a nationwide survey from the Centers for\nDisease Control and Prevention. If you’re among them or are considering\nmelatonin for sleep, it’s smart to understand exactly how melatonin works. \n“Your body produces melatonin naturally. It doesn’t make you sleep, but as melatonin levels rise in the evening it puts you into a state of quiet wakefulness that helps promote sleep,” explains Johns Hopkins sleep expert \nLuis F. Buenaver, Ph.D., C.B.S.M.\n“Most people’s bodies produce enough melatonin for sleep on their own. However, there are steps you can take to make the most of your natural melatonin production, or you can try a supplement on a short-term basis if you’re experiencing insomnia, want to overcome jet lag, or are a night owl who needs to get to bed earlier and wake up earlier, such as for work or school.”\nIf you’d like to harness melatonin’s sleep-inducing effects, Buenaver recommends taking these steps.\nWork with, not against, melatonin’s sleep-inducing signals.\n“Melatonin levels rise about two hours before bedtime,” Buenaver says. “Create optimal conditions for it to do its job by keeping the lights low before bed. Stop using your computer, smartphone or tablet—the blue and green light from these devices can neutralize melatonin’s effects. If you watch television, be sure you’re at least six feet away from the screen. Turn off bright overhead lights too.” Meanwhile you can help program your body to produce melatonin for sleep at the right time of day by getting exposure to daylight during the morning and afternoon. Take a walk outside or sit beside a sunny window.\nWhat the Experts Do\nLower the Light to Prep for Sleep\nJohns Hopkins sleep expert \nLuis F. Buenaver, Ph.D., C.B.S.M.\n, keeps the lights low in the evening to help his mind and body prepare for\nsleep. But if he has to work in the evening or answer emails, he uses\nfilters to screen out the blue and green wavelengths of light emitted by\nhis smartphone and computer. “Your brain associates this light with\ndaytime, and it can interfere with melatonin’s sleep-promoting effects. A\nfilter can help.” Many types of blue-light filters are available online and\nin stores.\nConsider melatonin sleep help for occasional insomnia.\n“Even sound sleepers have trouble falling asleep or staying asleep once in a while,” Buenaver says. “You may want to try melatonin for sleep if you have difficulty for more than a night or two.” Research shows that a supplement may help people with insomnia fall asleep slightly faster and may have bigger benefits for those with delayed sleep phase syndrome—falling asleep very late and waking up late the next day.\nUse melatonin sleep supplements wisely and safely.\n“Less is more,” Buenaver says. Take 1 to 3 milligrams two hours before bedtime. To ease jet lag, try taking melatonin two hours before your bedtime at your destination, starting a few days before your trip. “You can also adjust your sleep-wake schedule to be in sync with your new time zone by simply staying awake when you reach your destination—delaying sleep until your usual bedtime in the new time zone. Also, get outside for natural light exposure. That’s what I do,” Buenaver says.\nKnow when to stop.\n“If melatonin for sleep isn’t helping after a week or two, stop using it,” says Buenaver. “And if your sleep problems continue, talk with your health care provider. If melatonin does seem to help, it’s safe for most people to take nightly for one to two months. “After that, stop and see how your sleep is,” he suggests. “Be sure you’re also relaxing before bed, keeping the lights low and sleeping in a cool, dark, comfortable bedroom for optimal results.”\nSkip melatonin for sleep if …\nDo not use melatonin if you are pregnant or breastfeeding or have an autoimmune disorder, a seizure disorder or depression. Talk to your health care provider if you have diabetes or high blood pressure. Melatonin supplements may also raise blood-sugar levels and increase blood pressure levels in people taking some hypertension medications.\nSign Up for Our Free Newsletter\nOne of the best things you can do to protect and improve your health is to stay informed.\nYour Health\nis a FREE e-newsletter that serves as your smart, simple connection to the world-class expertise of Johns Hopkins.","attrs_markdown":"[Skip to Main Content](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/melatonin-for-sleep-does-it-work#skip)\n\n[![Johns Hopkins Medicine](https:\/\/www.hopkinsmedicine.org\/-\/media\/images\/hopkins-medicine-logo-white-header.svg?iar=0&hash=C6173D209DB591FDF4EFE00B18C2FFE4)](https:\/\/www.hopkinsmedicine.org\/)\n\nJohns Hopkins Medicine  Menu\n\n- [Health](https:\/\/www.hopkinsmedicine.org\/health)\n- [School of Medicine](https:\/\/www.hopkinsmedicine.org\/som)\n- [Johns Hopkins Medicine Home](https:\/\/www.hopkinsmedicine.org\/)\n- [About](https:\/\/www.hopkinsmedicine.org\/about)\n- [Patient Care](https:\/\/www.hopkinsmedicine.org\/patient-care)\n- [Research](https:\/\/www.hopkinsmedicine.org\/research)\n\n- [MyChart](https:\/\/mychart.hopkinsmedicine.org\/)\n- [Schedule an Appointment](https:\/\/www.hopkinsmedicine.org\/patient-care\/johns-hopkins-medicine-request-appointment)\n- [Find a Doctor](https:\/\/www.hopkinsmedicine.org\/profiles)\n- [Find a Clinical Trial](https:\/\/www.hopkinsmedicine.org\/clinical-trials)\n- [Pay Your Bill](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/billing-insurance\/pay-bill)\n- [Employment](https:\/\/www.hopkinsmedicine.org\/employment)\n\nClose\n\nSearch\n\nClose\n\n[MyChart Login MyChart](https:\/\/mychart.hopkinsmedicine.org\/)\n\n[Home](https:\/\/www.hopkinsmedicine.org\/) [Health Home](https:\/\/www.hopkinsmedicine.org\/health) [Wellness and Prevention](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention)\n\n# Melatonin for Sleep: Does It Work?\n[Sleep](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/sleep) [Sleep Science](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/sleep-science) [Sleep Better](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/sleep-better)\n\nMelatonin sleep aids are growing in popularity, with 3 million Americans using them in 2012, according to a nationwide survey from the Centers for Disease Control and Prevention. If you’re among them or are considering melatonin for sleep, it’s smart to understand exactly how melatonin works.\n\n“Your body produces melatonin naturally. It doesn’t make you sleep, but as melatonin levels rise in the evening it puts you into a state of quiet wakefulness that helps promote sleep,” explains Johns Hopkins sleep expert [Luis F. Buenaver, Ph.D., C.B.S.M.](https:\/\/www.hopkinsmedicine.org\/profiles\/details\/luis-buenaver)\n\n“Most people’s bodies produce enough melatonin for sleep on their own. However, there are steps you can take to make the most of your natural melatonin production, or you can try a supplement on a short-term basis if you’re experiencing insomnia, want to overcome jet lag, or are a night owl who needs to get to bed earlier and wake up earlier, such as for work or school.”\n\nIf you’d like to harness melatonin’s sleep-inducing effects, Buenaver recommends taking these steps.\n\n### Work with, not against, melatonin’s sleep-inducing signals.\n“Melatonin levels rise about two hours before bedtime,” Buenaver says. “Create optimal conditions for it to do its job by keeping the lights low before bed. Stop using your computer, smartphone or tablet—the blue and green light from these devices can neutralize melatonin’s effects. If you watch television, be sure you’re at least six feet away from the screen. Turn off bright overhead lights too.” Meanwhile you can help program your body to produce melatonin for sleep at the right time of day by getting exposure to daylight during the morning and afternoon. Take a walk outside or sit beside a sunny window.\n\n## What the Experts Do  Lower the Light to Prep for Sleep\n![water and nonperishable foods](https:\/\/www.hopkinsmedicine.org\/-\/media\/images\/health\/_-images-to-be-filed\/bedistock530931632.jpg?h=300&iar=0&mh=300&mw=500&w=436&hash=BC85FEDC51B2B457D7376B8575EF8715)\n\nJohns Hopkins sleep expert [Luis F. Buenaver, Ph.D., C.B.S.M.](https:\/\/www.hopkinsmedicine.org\/profiles\/details\/luis-buenaver), keeps the lights low in the evening to help his mind and body prepare for sleep. But if he has to work in the evening or answer emails, he uses filters to screen out the blue and green wavelengths of light emitted by his smartphone and computer. “Your brain associates this light with daytime, and it can interfere with melatonin’s sleep-promoting effects. A filter can help.” Many types of blue-light filters are available online and in stores.\n\n### Consider melatonin sleep help for occasional insomnia.\n“Even sound sleepers have trouble falling asleep or staying asleep once in a while,” Buenaver says. “You may want to try melatonin for sleep if you have difficulty for more than a night or two.” Research shows that a supplement may help people with insomnia fall asleep slightly faster and may have bigger benefits for those with delayed sleep phase syndrome—falling asleep very late and waking up late the next day.\n\n### Use melatonin sleep supplements wisely and safely.\n“Less is more,” Buenaver says. Take 1 to 3 milligrams two hours before bedtime. To ease jet lag, try taking melatonin two hours before your bedtime at your destination, starting a few days before your trip. “You can also adjust your sleep-wake schedule to be in sync with your new time zone by simply staying awake when you reach your destination—delaying sleep until your usual bedtime in the new time zone. Also, get outside for natural light exposure. That’s what I do,” Buenaver says.\n\n### Know when to stop.\n“If melatonin for sleep isn’t helping after a week or two, stop using it,” says Buenaver. “And if your sleep problems continue, talk with your health care provider. If melatonin does seem to help, it’s safe for most people to take nightly for one to two months. “After that, stop and see how your sleep is,” he suggests. “Be sure you’re also relaxing before bed, keeping the lights low and sleeping in a cool, dark, comfortable bedroom for optimal results.”\n\n### Skip melatonin for sleep if …\nDo not use melatonin if you are pregnant or breastfeeding or have an autoimmune disorder, a seizure disorder or depression. Talk to your health care provider if you have diabetes or high blood pressure. Melatonin supplements may also raise blood-sugar levels and increase blood pressure levels in people taking some hypertension medications.\n\n## Sign Up for Our Free Newsletter\n![A group of smiling adults stretch before exercising.](https:\/\/www.hopkinsmedicine.org\/-\/media\/images\/health\/3_-wellness\/fitness-and-performance\/group-exercise-500x300.jpg?h=300&iar=0&mh=300&mw=500&w=500&hash=5CE33AB5DF015BD1AA3080AA13A94029)\n\nOne of the best things you can do to protect and improve your health is to stay informed. *Your Health* is a FREE e-newsletter that serves as your smart, simple connection to the world-class expertise of Johns Hopkins.\n\n[Sign Up](https:\/\/www.hopkinsmedicine.org\/patient-care\/your-health)\n\n## Find a Doctor\nSpecializing In:\n\n- [Sleep Disorders](https:\/\/profiles.hopkinsmedicine.org\/search?unified=\"Sleep+Disorders\"&sort=networks%2Crelevance%2Cavailability_density_best)\n- [Behavioral Sleep Medicine](https:\/\/profiles.hopkinsmedicine.org\/search?unified=\"Behavioral+Sleep+Medicine\"&sort=networks%2Crelevance%2Cavailability_density_best)\n\n## Find a Treatment Center\n- [Center for Sleep and Wellness](https:\/\/www.hopkinsmedicine.org\/howard_county_general_hospital\/services\/sleep-wellness-center.html)\n- [Pediatric Sleep Center (Johns Hopkins Children's Center)](http:\/\/www.hopkinsmedicine.org\/johns-hopkins-childrens-center\/what-we-treat\/specialties\/sleep-center\/)\n\nFind Additional Treatment Centers at:\n\n- [Howard County Medical Center](https:\/\/www.hopkinsmedicine.org\/johns-hopkins-howard-county)\n- [Sibley Memorial Hospital](https:\/\/www.hopkinsmedicine.org\/sibley-memorial-hospital)\n- [Suburban Hospital](https:\/\/www.hopkinsmedicine.org\/suburban-hospital)\n\n## Related\n![man sleeping](https:\/\/www.hopkinsmedicine.org\/-\/media\/images\/health\/3_-wellness\/heart-health\/16-jhm_heart_sleepreveals640x440.jpg?h=440&iar=0&w=640&hash=4025B6DA5C3CA6098B2F61BFE6BC0CE9)\n\n- [Five Ways to Sleep Well and Protect Your Heart](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/five-ways-to-sleep-well-and-protect-your-heart)\n- [Oversleeping: Bad for Your Health?](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/oversleeping-bad-for-your-health)\n- [Do Your Heart a Favor - Get More Sleep](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/do-your-heart-a-favor-get-more-sleep)\n- [Do Sleep Trackers Really Work?](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/do-sleep-trackers-really-work)\n\n![](https:\/\/www.hopkinsmedicine.org\/-\/media\/project\/jhm\/icons\/jhmcalendar.svg?iar=0&hash=9758E8BED5D3E0BEC4202D7B92AC5624)\n\n## Request an Appointment\n[Find a Doctor](https:\/\/www.hopkinsmedicine.org\/profiles)\n\n- [410-955-5000](tel:410-955-5000) Maryland\n- [855-695-4872](tel:855-695-4872) Outside of Maryland\n- [\\+1-410-502-7683](tel:+1-410-502-7683) International\n\n[Find a Doctor](https:\/\/www.hopkinsmedicine.org\/profiles)\n\nSee More\n\n## Find a Doctor\nSpecializing In:\n\n- [Sleep Disorders](https:\/\/profiles.hopkinsmedicine.org\/search?unified=\"Sleep+Disorders\"&sort=networks%2Crelevance%2Cavailability_density_best)\n- [Behavioral Sleep Medicine](https:\/\/profiles.hopkinsmedicine.org\/search?unified=\"Behavioral+Sleep+Medicine\"&sort=networks%2Crelevance%2Cavailability_density_best)\n\n## Find a Treatment Center\n- [Center for Sleep and Wellness](https:\/\/www.hopkinsmedicine.org\/howard_county_general_hospital\/services\/sleep-wellness-center.html)\n- [Pediatric Sleep Center (Johns Hopkins Children's Center)](http:\/\/www.hopkinsmedicine.org\/johns-hopkins-childrens-center\/what-we-treat\/specialties\/sleep-center\/)\n\nFind Additional Treatment Centers at:\n\n- [Howard County Medical Center](https:\/\/www.hopkinsmedicine.org\/johns-hopkins-howard-county)\n- [Sibley Memorial Hospital](https:\/\/www.hopkinsmedicine.org\/sibley-memorial-hospital)\n- [Suburban Hospital](https:\/\/www.hopkinsmedicine.org\/suburban-hospital)\n\n## Related\n- [![man sleeping](https:\/\/www.hopkinsmedicine.org\/-\/media\/images\/health\/3_-wellness\/heart-health\/16-jhm_heart_sleepreveals640x440.jpg?h=260&iar=0&mh=260&mw=380&w=379&hash=BB8000DA7C19383C87827364C0ADB681) Stay Healthy Five Ways to Sleep Well and Protect Your Heart](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/five-ways-to-sleep-well-and-protect-your-heart)\n- [![Woman with a headache at the office](https:\/\/www.hopkinsmedicine.org\/-\/media\/images\/health\/3_-wellness\/sleep\/womanofficeheadacheistock638521094640x440.jpg?h=260&iar=0&mh=260&mw=380&w=379&hash=20842876871AB51885D498C289B28125) Sleep Better Oversleeping: Bad for Your Health?](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/oversleeping-bad-for-your-health)\n- [![Woman relaxes in bed](https:\/\/www.hopkinsmedicine.org\/-\/media\/images\/health\/3_-wellness\/heart-health\/lounging_woman_640.jpg?h=260&iar=0&mh=260&mw=380&w=379&hash=39D07A90B5526BC056E2DC08DC83906E) Stay Healthy Do Your Heart a Favor - Get More Sleep](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/do-your-heart-a-favor-get-more-sleep)\n\n## Related Topics\n- [Sleep](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/sleep)\n- [Sleep Science](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/sleep-science)\n- [Sleep Better](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/sleep-better)\n\n## [![Johns Hopkins Medicine](https:\/\/www.hopkinsmedicine.org\/-\/media\/images\/hopkins-nav-logo.svg)](https:\/\/www.hopkinsmedicine.org\/)\nLanguage Assistance Available:\n\n- [Español](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#spanish)\n- [አማርኛ](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#amharic)\n- [繁體中文](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#chinese)\n- [Français](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#french)\n- [Tagalog](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#tagalog)\n- [Русский](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#russian)\n- [Português](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#portugese)\n- [Italiano](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#italian)\n- [Tiếng Việt](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#vietnamese)\n- [Ɓàsɔ́ɔ̀-wùɖù-po-nyɔ̀](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#KruBassa)\n- [Igbo asusu](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#ibo)\n- [èdè Yorùbá](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#Yoruba)\n- [বাংলা](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#Bengali)\n- [日本語](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#japanese)\n- [한국어](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#korean)\n- [Kreyòl Ayisyen](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#Creole)\n- [العربية](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#Arabic)\n- [Deutsch](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#German)\n- [Polski](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#Polish)\n- [Ελληνικά](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#Greek)\n- [ગુજરાતી](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#Gujarati)\n- [ภาษาไทย](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#Thai)\n- [اُردُو](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#Urdu)\n- [فارسی](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#Persian)\n- [हिंदी](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#Hindi)\n- [Deitsch](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#PennDutch)\n- [ខ្មែរ](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/language-assistance-services#Cambodian)\n\nContact & Privacy Information\n\n[Contact Johns Hopkins Medicine](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/contact-us)\n\n[Price Transparency](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/billing-insurance\/pay-bill\/charges-fees) \\| [Patient Care Locations](https:\/\/www.hopkinsmedicine.org\/patient-care\/locations)\n\n[Notice of Privacy Practices](https:\/\/www.hopkinsmedicine.org\/patient-privacy-information) \\| [Privacy Statement](https:\/\/it.johnshopkins.edu\/policies\/privacystatement)\n\n[Terms & Conditions of Use](https:\/\/www.hopkinsmedicine.org\/terms-and-conditions-of-use) \\| [Non-Discrimination Notice](https:\/\/www.hopkinsmedicine.org\/patient-care\/patients-visitors\/non-discrimination-notice)\n\n[Manage Cookie Preferences]()\n\n[Follow Johns Hopkins Medicine on Facebook](https:\/\/www.facebook.com\/Johns.Hopkins.Medicine)\n\n[Follow Johns Hopkins Medicine on X](https:\/\/x.com\/HopkinsMedicine)\n\n[Follow Johns Hopkins Medicine on Linkedin](https:\/\/www.linkedin.com\/company\/johns-hopkins-medicine)\n\n[Follow Johns Hopkins Medicine on Instagram](https:\/\/www.instagram.com\/HopkinsMedicine\/)\n\n[Follow Johns Hopkins Medicine on YouTube](https:\/\/www.youtube.com\/user\/JohnsHopkinsMedicine?sub_confirmation=1)\n\n[Follow Johns Hopkins Medicine on Weibo](https:\/\/www.weibo.com\/hopkinsmedicine)\n\nCopyright © 2026 The Johns Hopkins University, The Johns Hopkins Hospital, and Johns Hopkins Health System. All rights reserved.","attrs_readable_markdown":"[Sleep](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/sleep) [Sleep Science](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/sleep-science) [Sleep Better](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/sleep-better)\n\nMelatonin sleep aids are growing in popularity, with 3 million Americans using them in 2012, according to a nationwide survey from the Centers for Disease Control and Prevention. If you’re among them or are considering melatonin for sleep, it’s smart to understand exactly how melatonin works.\n\n“Your body produces melatonin naturally. It doesn’t make you sleep, but as melatonin levels rise in the evening it puts you into a state of quiet wakefulness that helps promote sleep,” explains Johns Hopkins sleep expert [Luis F. Buenaver, Ph.D., C.B.S.M.](https:\/\/www.hopkinsmedicine.org\/profiles\/details\/luis-buenaver)\n\n“Most people’s bodies produce enough melatonin for sleep on their own. However, there are steps you can take to make the most of your natural melatonin production, or you can try a supplement on a short-term basis if you’re experiencing insomnia, want to overcome jet lag, or are a night owl who needs to get to bed earlier and wake up earlier, such as for work or school.”\n\nIf you’d like to harness melatonin’s sleep-inducing effects, Buenaver recommends taking these steps.\n\n### Work with, not against, melatonin’s sleep-inducing signals.\n“Melatonin levels rise about two hours before bedtime,” Buenaver says. “Create optimal conditions for it to do its job by keeping the lights low before bed. Stop using your computer, smartphone or tablet—the blue and green light from these devices can neutralize melatonin’s effects. If you watch television, be sure you’re at least six feet away from the screen. Turn off bright overhead lights too.” Meanwhile you can help program your body to produce melatonin for sleep at the right time of day by getting exposure to daylight during the morning and afternoon. Take a walk outside or sit beside a sunny window.\n\n## What the Experts Do  Lower the Light to Prep for Sleep\n![water and nonperishable foods](https:\/\/www.hopkinsmedicine.org\/-\/media\/images\/health\/_-images-to-be-filed\/bedistock530931632.jpg?h=300&iar=0&mh=300&mw=500&w=436&hash=BC85FEDC51B2B457D7376B8575EF8715)\n\nJohns Hopkins sleep expert [Luis F. Buenaver, Ph.D., C.B.S.M.](https:\/\/www.hopkinsmedicine.org\/profiles\/details\/luis-buenaver), keeps the lights low in the evening to help his mind and body prepare for sleep. But if he has to work in the evening or answer emails, he uses filters to screen out the blue and green wavelengths of light emitted by his smartphone and computer. “Your brain associates this light with daytime, and it can interfere with melatonin’s sleep-promoting effects. A filter can help.” Many types of blue-light filters are available online and in stores.\n\n### Consider melatonin sleep help for occasional insomnia.\n“Even sound sleepers have trouble falling asleep or staying asleep once in a while,” Buenaver says. “You may want to try melatonin for sleep if you have difficulty for more than a night or two.” Research shows that a supplement may help people with insomnia fall asleep slightly faster and may have bigger benefits for those with delayed sleep phase syndrome—falling asleep very late and waking up late the next day.\n\n### Use melatonin sleep supplements wisely and safely.\n“Less is more,” Buenaver says. Take 1 to 3 milligrams two hours before bedtime. To ease jet lag, try taking melatonin two hours before your bedtime at your destination, starting a few days before your trip. “You can also adjust your sleep-wake schedule to be in sync with your new time zone by simply staying awake when you reach your destination—delaying sleep until your usual bedtime in the new time zone. Also, get outside for natural light exposure. That’s what I do,” Buenaver says.\n\n### Know when to stop.\n“If melatonin for sleep isn’t helping after a week or two, stop using it,” says Buenaver. “And if your sleep problems continue, talk with your health care provider. If melatonin does seem to help, it’s safe for most people to take nightly for one to two months. “After that, stop and see how your sleep is,” he suggests. “Be sure you’re also relaxing before bed, keeping the lights low and sleeping in a cool, dark, comfortable bedroom for optimal results.”\n\n### Skip melatonin for sleep if …\nDo not use melatonin if you are pregnant or breastfeeding or have an autoimmune disorder, a seizure disorder or depression. Talk to your health care provider if you have diabetes or high blood pressure. Melatonin supplements may also raise blood-sugar levels and increase blood pressure levels in people taking some hypertension medications.\n\n## Sign Up for Our Free Newsletter\n![A group of smiling adults stretch before exercising.](https:\/\/www.hopkinsmedicine.org\/-\/media\/images\/health\/3_-wellness\/fitness-and-performance\/group-exercise-500x300.jpg?h=300&iar=0&mh=300&mw=500&w=500&hash=5CE33AB5DF015BD1AA3080AA13A94029)\n\nOne of the best things you can do to protect and improve your health is to stay informed. *Your Health* is a FREE e-newsletter that serves as your smart, simple connection to the world-class expertise of Johns Hopkins.","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

1 day 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 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.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work
Last Crawled	2026-04-13 07:56:27 (1 day ago)
First Indexed	2019-04-03 05:40:39 (7 years ago)
HTTP Status Code	200
Meta Title	Melatonin for Sleep: Does It Work? \| Johns Hopkins Medicine
Meta Description	Melatonin supplements promise sound, natural sleep—and are even touted as a “miracle” for people with sleep disorders. Here’s what you need to know about your body’s natural melatonin production and melatonin sleep aids.
Meta Canonical	null
Boilerpipe Text	Sleep Sleep Science Sleep Better Melatonin sleep aids are growing in popularity, with 3 million Americans using them in 2012, according to a nationwide survey from the Centers for Disease Control and Prevention. If you’re among them or are considering melatonin for sleep, it’s smart to understand exactly how melatonin works. “Your body produces melatonin naturally. It doesn’t make you sleep, but as melatonin levels rise in the evening it puts you into a state of quiet wakefulness that helps promote sleep,” explains Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M. “Most people’s bodies produce enough melatonin for sleep on their own. However, there are steps you can take to make the most of your natural melatonin production, or you can try a supplement on a short-term basis if you’re experiencing insomnia, want to overcome jet lag, or are a night owl who needs to get to bed earlier and wake up earlier, such as for work or school.” If you’d like to harness melatonin’s sleep-inducing effects, Buenaver recommends taking these steps. Work with, not against, melatonin’s sleep-inducing signals. “Melatonin levels rise about two hours before bedtime,” Buenaver says. “Create optimal conditions for it to do its job by keeping the lights low before bed. Stop using your computer, smartphone or tablet—the blue and green light from these devices can neutralize melatonin’s effects. If you watch television, be sure you’re at least six feet away from the screen. Turn off bright overhead lights too.” Meanwhile you can help program your body to produce melatonin for sleep at the right time of day by getting exposure to daylight during the morning and afternoon. Take a walk outside or sit beside a sunny window. What the Experts Do Lower the Light to Prep for Sleep Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M. , keeps the lights low in the evening to help his mind and body prepare for sleep. But if he has to work in the evening or answer emails, he uses filters to screen out the blue and green wavelengths of light emitted by his smartphone and computer. “Your brain associates this light with daytime, and it can interfere with melatonin’s sleep-promoting effects. A filter can help.” Many types of blue-light filters are available online and in stores. Consider melatonin sleep help for occasional insomnia. “Even sound sleepers have trouble falling asleep or staying asleep once in a while,” Buenaver says. “You may want to try melatonin for sleep if you have difficulty for more than a night or two.” Research shows that a supplement may help people with insomnia fall asleep slightly faster and may have bigger benefits for those with delayed sleep phase syndrome—falling asleep very late and waking up late the next day. Use melatonin sleep supplements wisely and safely. “Less is more,” Buenaver says. Take 1 to 3 milligrams two hours before bedtime. To ease jet lag, try taking melatonin two hours before your bedtime at your destination, starting a few days before your trip. “You can also adjust your sleep-wake schedule to be in sync with your new time zone by simply staying awake when you reach your destination—delaying sleep until your usual bedtime in the new time zone. Also, get outside for natural light exposure. That’s what I do,” Buenaver says. Know when to stop. “If melatonin for sleep isn’t helping after a week or two, stop using it,” says Buenaver. “And if your sleep problems continue, talk with your health care provider. If melatonin does seem to help, it’s safe for most people to take nightly for one to two months. “After that, stop and see how your sleep is,” he suggests. “Be sure you’re also relaxing before bed, keeping the lights low and sleeping in a cool, dark, comfortable bedroom for optimal results.” Skip melatonin for sleep if … Do not use melatonin if you are pregnant or breastfeeding or have an autoimmune disorder, a seizure disorder or depression. Talk to your health care provider if you have diabetes or high blood pressure. Melatonin supplements may also raise blood-sugar levels and increase blood pressure levels in people taking some hypertension medications. Sign Up for Our Free Newsletter One of the best things you can do to protect and improve your health is to stay informed. Your Health is a FREE e-newsletter that serves as your smart, simple connection to the world-class expertise of Johns Hopkins.
Markdown	[Skip to Main Content](https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work#skip) [![Johns Hopkins Medicine](https://www.hopkinsmedicine.org/-/media/images/hopkins-medicine-logo-white-header.svg?iar=0&hash=C6173D209DB591FDF4EFE00B18C2FFE4)](https://www.hopkinsmedicine.org/) Johns Hopkins Medicine Menu - [Health](https://www.hopkinsmedicine.org/health) - [School of Medicine](https://www.hopkinsmedicine.org/som) - [Johns Hopkins Medicine Home](https://www.hopkinsmedicine.org/) - [About](https://www.hopkinsmedicine.org/about) - [Patient Care](https://www.hopkinsmedicine.org/patient-care) - [Research](https://www.hopkinsmedicine.org/research) - [MyChart](https://mychart.hopkinsmedicine.org/) - [Schedule an Appointment](https://www.hopkinsmedicine.org/patient-care/johns-hopkins-medicine-request-appointment) - [Find a Doctor](https://www.hopkinsmedicine.org/profiles) - [Find a Clinical Trial](https://www.hopkinsmedicine.org/clinical-trials) - [Pay Your Bill](https://www.hopkinsmedicine.org/patient-care/patients-visitors/billing-insurance/pay-bill) - [Employment](https://www.hopkinsmedicine.org/employment) Close Search Close [MyChart Login MyChart](https://mychart.hopkinsmedicine.org/) [Home](https://www.hopkinsmedicine.org/) [Health Home](https://www.hopkinsmedicine.org/health) [Wellness and Prevention](https://www.hopkinsmedicine.org/health/wellness-and-prevention) # Melatonin for Sleep: Does It Work? [Sleep](https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleep) [Sleep Science](https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleep-science) [Sleep Better](https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleep-better) Melatonin sleep aids are growing in popularity, with 3 million Americans using them in 2012, according to a nationwide survey from the Centers for Disease Control and Prevention. If you’re among them or are considering melatonin for sleep, it’s smart to understand exactly how melatonin works. “Your body produces melatonin naturally. It doesn’t make you sleep, but as melatonin levels rise in the evening it puts you into a state of quiet wakefulness that helps promote sleep,” explains Johns Hopkins sleep expert [Luis F. Buenaver, Ph.D., C.B.S.M.](https://www.hopkinsmedicine.org/profiles/details/luis-buenaver) “Most people’s bodies produce enough melatonin for sleep on their own. However, there are steps you can take to make the most of your natural melatonin production, or you can try a supplement on a short-term basis if you’re experiencing insomnia, want to overcome jet lag, or are a night owl who needs to get to bed earlier and wake up earlier, such as for work or school.” If you’d like to harness melatonin’s sleep-inducing effects, Buenaver recommends taking these steps. ### Work with, not against, melatonin’s sleep-inducing signals. “Melatonin levels rise about two hours before bedtime,” Buenaver says. “Create optimal conditions for it to do its job by keeping the lights low before bed. Stop using your computer, smartphone or tablet—the blue and green light from these devices can neutralize melatonin’s effects. If you watch television, be sure you’re at least six feet away from the screen. Turn off bright overhead lights too.” Meanwhile you can help program your body to produce melatonin for sleep at the right time of day by getting exposure to daylight during the morning and afternoon. Take a walk outside or sit beside a sunny window. ## What the Experts Do Lower the Light to Prep for Sleep ![water and nonperishable foods](https://www.hopkinsmedicine.org/-/media/images/health/_-images-to-be-filed/bedistock530931632.jpg?h=300&iar=0&mh=300&mw=500&w=436&hash=BC85FEDC51B2B457D7376B8575EF8715) Johns Hopkins sleep expert [Luis F. Buenaver, Ph.D., C.B.S.M.](https://www.hopkinsmedicine.org/profiles/details/luis-buenaver), keeps the lights low in the evening to help his mind and body prepare for sleep. But if he has to work in the evening or answer emails, he uses filters to screen out the blue and green wavelengths of light emitted by his smartphone and computer. “Your brain associates this light with daytime, and it can interfere with melatonin’s sleep-promoting effects. A filter can help.” Many types of blue-light filters are available online and in stores. ### Consider melatonin sleep help for occasional insomnia. “Even sound sleepers have trouble falling asleep or staying asleep once in a while,” Buenaver says. “You may want to try melatonin for sleep if you have difficulty for more than a night or two.” Research shows that a supplement may help people with insomnia fall asleep slightly faster and may have bigger benefits for those with delayed sleep phase syndrome—falling asleep very late and waking up late the next day. ### Use melatonin sleep supplements wisely and safely. “Less is more,” Buenaver says. Take 1 to 3 milligrams two hours before bedtime. To ease jet lag, try taking melatonin two hours before your bedtime at your destination, starting a few days before your trip. “You can also adjust your sleep-wake schedule to be in sync with your new time zone by simply staying awake when you reach your destination—delaying sleep until your usual bedtime in the new time zone. Also, get outside for natural light exposure. That’s what I do,” Buenaver says. ### Know when to stop. “If melatonin for sleep isn’t helping after a week or two, stop using it,” says Buenaver. “And if your sleep problems continue, talk with your health care provider. If melatonin does seem to help, it’s safe for most people to take nightly for one to two months. “After that, stop and see how your sleep is,” he suggests. “Be sure you’re also relaxing before bed, keeping the lights low and sleeping in a cool, dark, comfortable bedroom for optimal results.” ### Skip melatonin for sleep if … Do not use melatonin if you are pregnant or breastfeeding or have an autoimmune disorder, a seizure disorder or depression. Talk to your health care provider if you have diabetes or high blood pressure. Melatonin supplements may also raise blood-sugar levels and increase blood pressure levels in people taking some hypertension medications. ## Sign Up for Our Free Newsletter ![A group of smiling adults stretch before exercising.](https://www.hopkinsmedicine.org/-/media/images/health/3_-wellness/fitness-and-performance/group-exercise-500x300.jpg?h=300&iar=0&mh=300&mw=500&w=500&hash=5CE33AB5DF015BD1AA3080AA13A94029) One of the best things you can do to protect and improve your health is to stay informed. Your Health is a FREE e-newsletter that serves as your smart, simple connection to the world-class expertise of Johns Hopkins. [Sign Up](https://www.hopkinsmedicine.org/patient-care/your-health) ## Find a Doctor Specializing In: - [Sleep Disorders](https://profiles.hopkinsmedicine.org/search?unified="Sleep+Disorders"&sort=networks%2Crelevance%2Cavailability_density_best) - [Behavioral Sleep Medicine](https://profiles.hopkinsmedicine.org/search?unified="Behavioral+Sleep+Medicine"&sort=networks%2Crelevance%2Cavailability_density_best) ## Find a Treatment Center - [Center for Sleep and Wellness](https://www.hopkinsmedicine.org/howard_county_general_hospital/services/sleep-wellness-center.html) - [Pediatric Sleep Center (Johns Hopkins Children's Center)](http://www.hopkinsmedicine.org/johns-hopkins-childrens-center/what-we-treat/specialties/sleep-center/) Find Additional Treatment Centers at: - [Howard County Medical Center](https://www.hopkinsmedicine.org/johns-hopkins-howard-county) - [Sibley Memorial Hospital](https://www.hopkinsmedicine.org/sibley-memorial-hospital) - [Suburban Hospital](https://www.hopkinsmedicine.org/suburban-hospital) ## Related ![man sleeping](https://www.hopkinsmedicine.org/-/media/images/health/3_-wellness/heart-health/16-jhm_heart_sleepreveals640x440.jpg?h=440&iar=0&w=640&hash=4025B6DA5C3CA6098B2F61BFE6BC0CE9) - [Five Ways to Sleep Well and Protect Your Heart](https://www.hopkinsmedicine.org/health/wellness-and-prevention/five-ways-to-sleep-well-and-protect-your-heart) - [Oversleeping: Bad for Your Health?](https://www.hopkinsmedicine.org/health/wellness-and-prevention/oversleeping-bad-for-your-health) - [Do Your Heart a Favor - Get More Sleep](https://www.hopkinsmedicine.org/health/wellness-and-prevention/do-your-heart-a-favor-get-more-sleep) - [Do Sleep Trackers Really Work?](https://www.hopkinsmedicine.org/health/wellness-and-prevention/do-sleep-trackers-really-work) ![](https://www.hopkinsmedicine.org/-/media/project/jhm/icons/jhmcalendar.svg?iar=0&hash=9758E8BED5D3E0BEC4202D7B92AC5624) ## Request an Appointment [Find a Doctor](https://www.hopkinsmedicine.org/profiles) - [410-955-5000](tel:410-955-5000) Maryland - [855-695-4872](tel:855-695-4872) Outside of Maryland - [\+1-410-502-7683](tel:+1-410-502-7683) International [Find a Doctor](https://www.hopkinsmedicine.org/profiles) See More ## Find a Doctor Specializing In: - [Sleep Disorders](https://profiles.hopkinsmedicine.org/search?unified="Sleep+Disorders"&sort=networks%2Crelevance%2Cavailability_density_best) - [Behavioral Sleep Medicine](https://profiles.hopkinsmedicine.org/search?unified="Behavioral+Sleep+Medicine"&sort=networks%2Crelevance%2Cavailability_density_best) ## Find a Treatment Center - [Center for Sleep and Wellness](https://www.hopkinsmedicine.org/howard_county_general_hospital/services/sleep-wellness-center.html) - [Pediatric Sleep Center (Johns Hopkins Children's Center)](http://www.hopkinsmedicine.org/johns-hopkins-childrens-center/what-we-treat/specialties/sleep-center/) Find Additional Treatment Centers at: - [Howard County Medical Center](https://www.hopkinsmedicine.org/johns-hopkins-howard-county) - [Sibley Memorial Hospital](https://www.hopkinsmedicine.org/sibley-memorial-hospital) - [Suburban Hospital](https://www.hopkinsmedicine.org/suburban-hospital) ## Related - [![man sleeping](https://www.hopkinsmedicine.org/-/media/images/health/3_-wellness/heart-health/16-jhm_heart_sleepreveals640x440.jpg?h=260&iar=0&mh=260&mw=380&w=379&hash=BB8000DA7C19383C87827364C0ADB681) Stay Healthy Five Ways to Sleep Well and Protect Your Heart](https://www.hopkinsmedicine.org/health/wellness-and-prevention/five-ways-to-sleep-well-and-protect-your-heart) - [![Woman with a headache at the office](https://www.hopkinsmedicine.org/-/media/images/health/3_-wellness/sleep/womanofficeheadacheistock638521094640x440.jpg?h=260&iar=0&mh=260&mw=380&w=379&hash=20842876871AB51885D498C289B28125) Sleep Better Oversleeping: Bad for Your Health?](https://www.hopkinsmedicine.org/health/wellness-and-prevention/oversleeping-bad-for-your-health) - [![Woman relaxes in bed](https://www.hopkinsmedicine.org/-/media/images/health/3_-wellness/heart-health/lounging_woman_640.jpg?h=260&iar=0&mh=260&mw=380&w=379&hash=39D07A90B5526BC056E2DC08DC83906E) Stay Healthy Do Your Heart a Favor - Get More Sleep](https://www.hopkinsmedicine.org/health/wellness-and-prevention/do-your-heart-a-favor-get-more-sleep) ## Related Topics - [Sleep](https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleep) - [Sleep Science](https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleep-science) - [Sleep Better](https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleep-better) ## [![Johns Hopkins Medicine](https://www.hopkinsmedicine.org/-/media/images/hopkins-nav-logo.svg)](https://www.hopkinsmedicine.org/) Language Assistance Available: - [Español](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#spanish) - [አማርኛ](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#amharic) - [繁體中文](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#chinese) - [Français](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#french) - [Tagalog](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#tagalog) - [Русский](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#russian) - [Português](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#portugese) - [Italiano](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#italian) - [Tiếng Việt](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#vietnamese) - [Ɓàsɔ́ɔ̀-wùɖù-po-nyɔ̀](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#KruBassa) - [Igbo asusu](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#ibo) - [èdè Yorùbá](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#Yoruba) - [বাংলা](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#Bengali) - [日本語](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#japanese) - [한국어](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#korean) - [Kreyòl Ayisyen](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#Creole) - [العربية](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#Arabic) - [Deutsch](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#German) - [Polski](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#Polish) - [Ελληνικά](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#Greek) - [ગુજરાતી](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#Gujarati) - [ภาษาไทย](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#Thai) - [اُردُو](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#Urdu) - [فارسی](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#Persian) - [हिंदी](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#Hindi) - [Deitsch](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#PennDutch) - [ខ្មែរ](https://www.hopkinsmedicine.org/patient-care/patients-visitors/language-assistance-services#Cambodian) Contact & Privacy Information [Contact Johns Hopkins Medicine](https://www.hopkinsmedicine.org/patient-care/patients-visitors/contact-us) [Price Transparency](https://www.hopkinsmedicine.org/patient-care/patients-visitors/billing-insurance/pay-bill/charges-fees) \\| [Patient Care Locations](https://www.hopkinsmedicine.org/patient-care/locations) [Notice of Privacy Practices](https://www.hopkinsmedicine.org/patient-privacy-information) \\| [Privacy Statement](https://it.johnshopkins.edu/policies/privacystatement) [Terms & Conditions of Use](https://www.hopkinsmedicine.org/terms-and-conditions-of-use) \\| [Non-Discrimination Notice](https://www.hopkinsmedicine.org/patient-care/patients-visitors/non-discrimination-notice) [Manage Cookie Preferences]() [Follow Johns Hopkins Medicine on Facebook](https://www.facebook.com/Johns.Hopkins.Medicine) [Follow Johns Hopkins Medicine on X](https://x.com/HopkinsMedicine) [Follow Johns Hopkins Medicine on Linkedin](https://www.linkedin.com/company/johns-hopkins-medicine) [Follow Johns Hopkins Medicine on Instagram](https://www.instagram.com/HopkinsMedicine/) [Follow Johns Hopkins Medicine on YouTube](https://www.youtube.com/user/JohnsHopkinsMedicine?sub_confirmation=1) [Follow Johns Hopkins Medicine on Weibo](https://www.weibo.com/hopkinsmedicine) Copyright © 2026 The Johns Hopkins University, The Johns Hopkins Hospital, and Johns Hopkins Health System. All rights reserved.
Readable Markdown	[Sleep](https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleep) [Sleep Science](https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleep-science) [Sleep Better](https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleep-better) Melatonin sleep aids are growing in popularity, with 3 million Americans using them in 2012, according to a nationwide survey from the Centers for Disease Control and Prevention. If you’re among them or are considering melatonin for sleep, it’s smart to understand exactly how melatonin works. “Your body produces melatonin naturally. It doesn’t make you sleep, but as melatonin levels rise in the evening it puts you into a state of quiet wakefulness that helps promote sleep,” explains Johns Hopkins sleep expert [Luis F. Buenaver, Ph.D., C.B.S.M.](https://www.hopkinsmedicine.org/profiles/details/luis-buenaver) “Most people’s bodies produce enough melatonin for sleep on their own. However, there are steps you can take to make the most of your natural melatonin production, or you can try a supplement on a short-term basis if you’re experiencing insomnia, want to overcome jet lag, or are a night owl who needs to get to bed earlier and wake up earlier, such as for work or school.” If you’d like to harness melatonin’s sleep-inducing effects, Buenaver recommends taking these steps. ### Work with, not against, melatonin’s sleep-inducing signals. “Melatonin levels rise about two hours before bedtime,” Buenaver says. “Create optimal conditions for it to do its job by keeping the lights low before bed. Stop using your computer, smartphone or tablet—the blue and green light from these devices can neutralize melatonin’s effects. If you watch television, be sure you’re at least six feet away from the screen. Turn off bright overhead lights too.” Meanwhile you can help program your body to produce melatonin for sleep at the right time of day by getting exposure to daylight during the morning and afternoon. Take a walk outside or sit beside a sunny window. ## What the Experts Do Lower the Light to Prep for Sleep ![water and nonperishable foods](https://www.hopkinsmedicine.org/-/media/images/health/_-images-to-be-filed/bedistock530931632.jpg?h=300&iar=0&mh=300&mw=500&w=436&hash=BC85FEDC51B2B457D7376B8575EF8715) Johns Hopkins sleep expert [Luis F. Buenaver, Ph.D., C.B.S.M.](https://www.hopkinsmedicine.org/profiles/details/luis-buenaver), keeps the lights low in the evening to help his mind and body prepare for sleep. But if he has to work in the evening or answer emails, he uses filters to screen out the blue and green wavelengths of light emitted by his smartphone and computer. “Your brain associates this light with daytime, and it can interfere with melatonin’s sleep-promoting effects. A filter can help.” Many types of blue-light filters are available online and in stores. ### Consider melatonin sleep help for occasional insomnia. “Even sound sleepers have trouble falling asleep or staying asleep once in a while,” Buenaver says. “You may want to try melatonin for sleep if you have difficulty for more than a night or two.” Research shows that a supplement may help people with insomnia fall asleep slightly faster and may have bigger benefits for those with delayed sleep phase syndrome—falling asleep very late and waking up late the next day. ### Use melatonin sleep supplements wisely and safely. “Less is more,” Buenaver says. Take 1 to 3 milligrams two hours before bedtime. To ease jet lag, try taking melatonin two hours before your bedtime at your destination, starting a few days before your trip. “You can also adjust your sleep-wake schedule to be in sync with your new time zone by simply staying awake when you reach your destination—delaying sleep until your usual bedtime in the new time zone. Also, get outside for natural light exposure. That’s what I do,” Buenaver says. ### Know when to stop. “If melatonin for sleep isn’t helping after a week or two, stop using it,” says Buenaver. “And if your sleep problems continue, talk with your health care provider. If melatonin does seem to help, it’s safe for most people to take nightly for one to two months. “After that, stop and see how your sleep is,” he suggests. “Be sure you’re also relaxing before bed, keeping the lights low and sleeping in a cool, dark, comfortable bedroom for optimal results.” ### Skip melatonin for sleep if … Do not use melatonin if you are pregnant or breastfeeding or have an autoimmune disorder, a seizure disorder or depression. Talk to your health care provider if you have diabetes or high blood pressure. Melatonin supplements may also raise blood-sugar levels and increase blood pressure levels in people taking some hypertension medications. ## Sign Up for Our Free Newsletter ![A group of smiling adults stretch before exercising.](https://www.hopkinsmedicine.org/-/media/images/health/3_-wellness/fitness-and-performance/group-exercise-500x300.jpg?h=300&iar=0&mh=300&mw=500&w=500&hash=5CE33AB5DF015BD1AA3080AA13A94029) One of the best things you can do to protect and improve your health is to stay informed. Your Health is a FREE e-newsletter that serves as your smart, simple connection to the world-class expertise of Johns Hopkins.
Shard	116 (laksa)
Root Hash	4754538707639265316
Unparsed URL	org,hopkinsmedicine!www,/health/wellness-and-prevention/melatonin-for-sleep-does-it-work s443