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1. Shard Calculation

Query:

Response:

Calculated Shard: 63 (from laksa188)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa063.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.uhhospitals.org/blog/articles/2018/03/enter-sandman-the-truth-about-melatonin\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.uhhospitals.org/blog/articles/2018/03/enter-sandman-the-truth-about-melatonin\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/03\/enter-sandman-the-truth-about-melatonin","crawl_time":1775991109,"first_indexed_time":1668796226,"http_code":200,"src_unparsed":"org,uhhospitals!www,\/blog\/articles\/2018\/03\/enter-sandman-the-truth-about-melatonin s443","src_root_hash":"11057322513437778263","history_drop_reason":null,"meta_title":"The Truth About Taking Melatonin to Help You Sleep | University Hospitals","meta_descriptions":["Taking a pill such as melatonin isn't the best way to fall asleep and stay asleep. Learn the best way to get a good night's sleep."],"attrs_boilerpipe_text":"It’s been a rough day and you must wake up early tomorrow for a breakfast meeting, so you take a melatonin pill, brush your teeth and crawl into bed. Then you stare at the ceiling. And stare. And stare.\nNeurologist and sleep medicine specialist\nJohn Andrefsky, MD\nisn’t surprised.\n“Melatonin decreases sleep latency by about six minutes, which is not a lot of time considering people sometimes can’t fall asleep for 45 minutes, an hour or two hours,” he says. “Melatonin affects when you fall asleep, not how quickly.”\nDr. Andrefsky says melatonin is more useful in mitigating jetlag than in curing chronic insomnia, so it can be an effective tool for people who travel leisurely or for business.\nHow Melatonin Works\nAlthough billed as a cure-all for insomnia, melatonin is not a perfect antidote for sleeplessness. A synthesized form of the naturally occurring hormone, which is secreted by the pineal gland in the brain, was patented by MIT in 1995 and is widely available as a pill or chewable gummy candy.\nMelatonin helps travelers because when you cross time zones, your body naturally “corrects” one hour lost or gained every 24 hours. For instance, if you attend a conference on the West Coast and return to Cleveland, you'll shift back to your normal bedtime and awaken more normally in three days, which corresponds with the three-hour time difference. Melatonin can help speed that process.\nHowever, many people turn to melatonin for chronic or occasional insomnia and experience mixed results, because they use it too frequently, take higher-than-necessary doses or don’t time it properly.\nHow to Use Melatonin Properly\nDr. Andrefsky offers these tips for using melatonin:\nTiming is key.\nDon’t take melatonin right before bed because it takes several hours for it to become effective.\nIf you are a night owl who normally stays up past midnight, but would like to nod off around 11 p.m., take melatonin at 6 p.m. Conversely, if you go to bed at 8 p.m. and rise at 4 a.m., it’s better to take melatonin in the late morning or early afternoon.\nDon’t overdo it.\nMore isn’t better. Just 0.3 mg to 1 mg is sufficient, although many over-the-counter preparations may be upwards of 5 mg each. Overusing melatonin has consequences, including:\nLosing effectiveness over time because brain receptors get desensitized to it\nWorsening insomnia\nHeadaches\nNausea\nNext-day drowsiness, which can affect work performance\nDecreasing body temperature in the elderly\nInteracting with other medications\n“Think of melatonin like a Tylenol for sleep,” Dr. Andrefsky says. “When you have a headache or joint pain, you take Tylenol for a few days and then you stop.”\nMaintaining good sleep habits can decrease the need for melatonin, Dr. Andrefsky says. Good sleep habits include:\nDeveloping a consistent sleep-wake cycle – going to bed and waking up around the same time every day, including weekends\nTurning on the light first thing in the morning, so your body understands it's time to be awake\nSleeping in a cool, dark room\nAvoiding late-night exercise\nNot drinking coffee in the afternoon or evening if you are affected by caffeine\nReserving your bed for sleep and sex only. That means don’t watch TV or read in bed.\nGetting checked for sleep apnea if you are waking up tired on a regular basis\nRelated links\nOur team of pulmonary specialists provides care for even the most complex pulmonary and\nsleep disorders\n, including a focused approach for the diagnosis, treatment and disease management of many chronic pulmonary conditions.","attrs_markdown":"[Skip to main content](https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/03\/enter-sandman-the-truth-about-melatonin#UH-MainContent)\n\nClose\n\n- Find\n- [Doctors](https:\/\/www.uhhospitals.org\/doctors)\n- [Services](https:\/\/www.uhhospitals.org\/services)\n- [Locations](https:\/\/www.uhhospitals.org\/locations)\n- [Give to UH](https:\/\/support.uhgiving.org\/site\/Donation2?df_id=1480&mfc_pref=T&1480.donation=form1)\n\n- [Patients & Visitors](https:\/\/www.uhhospitals.org\/patients-and-visitors)\n- [Medical Professionals](https:\/\/www.uhhospitals.org\/for-clinicians)\n- [Research Community](https:\/\/www.uhhospitals.org\/uh-research)\n- [Medical Learners](https:\/\/www.uhhospitals.org\/research-and-education\/medical-learners)\n- [Volunteers](https:\/\/www.uhhospitals.org\/about-uh\/volunteer-services)\n- [Donors](https:\/\/www.uhgiving.org\/)\n- [Employees](https:\/\/www.uhhospitals.org\/for-employees)\n- [Job Seekers](http:\/\/careers.uhhospitals.org\/)\n\n- Quick Links\n- [Make An Appointment](https:\/\/www.uhhospitals.org\/make-an-appointment)\n- [Our Services](https:\/\/www.uhhospitals.org\/services)\n- [UH MyChart](https:\/\/www.uhhospitals.org\/mychart)\n- [Price Estimate](https:\/\/www.uhhospitals.org\/patients-and-visitors\/billing-insurance-and-medical-records\/price-estimates)\n- [Price Transparency](https:\/\/www.uhhospitals.org\/patients-and-visitors\/billing-insurance-and-medical-records\/cms-medicare-price-transparency-initiative)\n- [Pay Your Bill](https:\/\/www.uhhospitals.org\/patients-and-visitors\/billing-insurance-and-medical-records\/pay-your-bill)\n- [Patient Experience](https:\/\/www.uhhospitals.org\/patients-and-visitors\/patient-satisfaction-experience)\n- [Locations](https:\/\/www.uhhospitals.org\/locations)\n- [About UH](https:\/\/www.uhhospitals.org\/about-uh)\n- [Give to UH](https:\/\/www.uhgiving.org\/)\n- [Careers at UH](http:\/\/careers.uhhospitals.org\/)\n\nClose Menu\n\nLoading Results\n\nWe have updated our [Online Services Terms of Use](https:\/\/www.uhhospitals.org\/terms-and-conditions) and [Privacy Policy](https:\/\/www.uhhospitals.org\/privacy-policy). 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[Travel Medicine](https:\/\/www.uhhospitals.org\/blog\/topics\/travel-medicine)\n  - [Urinary & Kidney](https:\/\/www.uhhospitals.org\/blog\/topics\/urinary-and-kidney)\n  - [Weight Loss & Management](https:\/\/www.uhhospitals.org\/blog\/topics\/weight-loss-and-management)\n  - [Women's Health](https:\/\/www.uhhospitals.org\/blog\/topics\/womens-health)\n- [Categories](https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/03\/enter-sandman-the-truth-about-melatonin#categories)\n  - [Blog](https:\/\/www.uhhospitals.org\/blog\/categories\/healthy-life)\n  - [Patient Stories](https:\/\/www.uhhospitals.org\/blog\/categories\/patient-stories)\n  - [Podcasts](https:\/\/www.uhhospitals.org\/blog\/categories\/podcasts)\n  - [Infographics](https:\/\/www.uhhospitals.org\/blog\/categories\/infographics)\n  - [Videos](https:\/\/www.uhhospitals.org\/blog\/categories\/videos)\n\n# The Truth About Taking Melatonin to Help You Sleep\nMarch 12, 2018\n\nShare\n\n[Facebook](http:\/\/facebook.com\/share.php?u=https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/03\/enter-sandman-the-truth-about-melatonin)\n\n[X](https:\/\/twitter.com\/intent\/tweet?url=https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/03\/enter-sandman-the-truth-about-melatonin)\n\n[Pinterest](http:\/\/pinterest.com\/pin\/create\/button\/?url=https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/03\/enter-sandman-the-truth-about-melatonin)\n\n[LinkedIn](https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/03\/enter-sandman-the-truth-about-melatonin)\n\n[Email](<mailto:?subject=The Truth About Taking Melatonin to Help You Sleep&body=https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/03\/enter-sandman-the-truth-about-melatonin>)\n\n[Print]()\n\nIt’s been a rough day and you must wake up early tomorrow for a breakfast meeting, so you take a melatonin pill, brush your teeth and crawl into bed. Then you stare at the ceiling. And stare. And stare.\n\nNeurologist and sleep medicine specialist [John Andrefsky, MD](https:\/\/www.uhhospitals.org\/doctors\/Andrefsky-John-1356373344) isn’t surprised.\n\n“Melatonin decreases sleep latency by about six minutes, which is not a lot of time considering people sometimes can’t fall asleep for 45 minutes, an hour or two hours,” he says. “Melatonin affects when you fall asleep, not how quickly.”\n\nDr. Andrefsky says melatonin is more useful in mitigating jetlag than in curing chronic insomnia, so it can be an effective tool for people who travel leisurely or for business.\n\n## How Melatonin Works\nAlthough billed as a cure-all for insomnia, melatonin is not a perfect antidote for sleeplessness. A synthesized form of the naturally occurring hormone, which is secreted by the pineal gland in the brain, was patented by MIT in 1995 and is widely available as a pill or chewable gummy candy.\n\nMelatonin helps travelers because when you cross time zones, your body naturally “corrects” one hour lost or gained every 24 hours. For instance, if you attend a conference on the West Coast and return to Cleveland, you'll shift back to your normal bedtime and awaken more normally in three days, which corresponds with the three-hour time difference. Melatonin can help speed that process.\n\nHowever, many people turn to melatonin for chronic or occasional insomnia and experience mixed results, because they use it too frequently, take higher-than-necessary doses or don’t time it properly.\n\n## How to Use Melatonin Properly\nDr. Andrefsky offers these tips for using melatonin:\n\n**Timing is key.** Don’t take melatonin right before bed because it takes several hours for it to become effective.\n\nIf you are a night owl who normally stays up past midnight, but would like to nod off around 11 p.m., take melatonin at 6 p.m. Conversely, if you go to bed at 8 p.m. and rise at 4 a.m., it’s better to take melatonin in the late morning or early afternoon.\n\n**Don’t overdo it.** More isn’t better. Just 0.3 mg to 1 mg is sufficient, although many over-the-counter preparations may be upwards of 5 mg each. Overusing melatonin has consequences, including:\n\n- Losing effectiveness over time because brain receptors get desensitized to it\n- Worsening insomnia\n- Headaches\n- Nausea\n- Next-day drowsiness, which can affect work performance\n- Decreasing body temperature in the elderly\n- Interacting with other medications\n\n“Think of melatonin like a Tylenol for sleep,” Dr. Andrefsky says. “When you have a headache or joint pain, you take Tylenol for a few days and then you stop.”\n\nMaintaining good sleep habits can decrease the need for melatonin, Dr. Andrefsky says. Good sleep habits include:\n\n- Developing a consistent sleep-wake cycle – going to bed and waking up around the same time every day, including weekends\n- Turning on the light first thing in the morning, so your body understands it's time to be awake\n- Sleeping in a cool, dark room\n- Avoiding late-night exercise\n- Not drinking coffee in the afternoon or evening if you are affected by caffeine\n- Reserving your bed for sleep and sex only. That means don’t watch TV or read in bed.\n- Getting checked for sleep apnea if you are waking up tired on a regular basis\n### Related links\nOur team of pulmonary specialists provides care for even the most complex pulmonary and [sleep disorders](https:\/\/www.uhhospitals.org\/services\/pulmonary-and-sleep-services\/conditions-and-treatments\/sleep-disorders), including a focused approach for the diagnosis, treatment and disease management of many chronic pulmonary conditions.\n\nShare\n\n[Facebook](http:\/\/facebook.com\/share.php?u=https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/03\/enter-sandman-the-truth-about-melatonin)\n\n[X](https:\/\/twitter.com\/intent\/tweet?url=https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/03\/enter-sandman-the-truth-about-melatonin)\n\n[Pinterest](http:\/\/pinterest.com\/pin\/create\/button\/?url=https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/03\/enter-sandman-the-truth-about-melatonin)\n\n[LinkedIn](https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/03\/enter-sandman-the-truth-about-melatonin)\n\n[Email](<mailto:?subject=The Truth About Taking Melatonin to Help You Sleep&body=https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/03\/enter-sandman-the-truth-about-melatonin>)\n\n[Print]()\n\nTags: [Sleep](https:\/\/www.uhhospitals.org\/blog\/tags\/conditions\/s\/sleep), [John Andrefsky, MD](https:\/\/www.uhhospitals.org\/blog\/tags\/clinicians\/j\/john-andrefsky-md)\n\n### Related\n[![Beyond CPAP: An Alternative Treatment for Moderate to Severe Sleep Apnea](https:\/\/www.uhhospitals.org\/-\/media\/images\/blog\/2018\/12\/web-1004779-sleep-therapy.jpg?mw=400&h=250&w=400&la=en&hash=DAADD839AA2FCC4995A0E7157B591461)](https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/12\/when-cpap-doesnt-work-another-option-for-sleep-apnea)\n\n### [Beyond CPAP: An Alternative Treatment for Moderate to Severe Sleep Apnea](https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/12\/when-cpap-doesnt-work-another-option-for-sleep-apnea)\nA recently approved treatment called Inspire therapy may help people who want to avoid surgery or CPAP therapy for sleep apnea.\n\n12\/10\/2018\n\n[Read Article](https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/12\/when-cpap-doesnt-work-another-option-for-sleep-apnea)\n\n[![5 Tips to Getting a Good Night's Sleep with Quality Rest](https:\/\/www.uhhospitals.org\/-\/media\/images\/blog\/2017\/07\/good-sleep-hygiene.jpg?mw=400&h=265&w=400&la=en&hash=3B4701FECC4EBA6A98713865711A5563)](https:\/\/www.uhhospitals.org\/blog\/articles\/2017\/07\/good-sleep-hygiene-five-tips-to-better-your-shut-eye)\n\n### [5 Tips to Getting a Good Night's Sleep with Quality Rest](https:\/\/www.uhhospitals.org\/blog\/articles\/2017\/07\/good-sleep-hygiene-five-tips-to-better-your-shut-eye)\nMaintaining a good sleep routine is the best way to ensure you get a good night's rest. Find out how you can get quality sleep.\n\n7\/27\/2017\n\n[Read Article](https:\/\/www.uhhospitals.org\/blog\/articles\/2017\/07\/good-sleep-hygiene-five-tips-to-better-your-shut-eye)\n\n### The Science of Health E-Newsletter\nYou can get health news and information from The Science of Health blog delivered right to your inbox every month. For a free subscription, visit our Sign Up page.\n\n[Sign up for The Science of Health E-Newsletter](https:\/\/www.uhhospitals.org\/health-information\/sign-up)\n\n[1-866-UH4-CARE](tel:1-866-UH4-CARE)\n\nCan't find what you're looking for? 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Then you stare at the ceiling. And stare. And stare.\n\nNeurologist and sleep medicine specialist [John Andrefsky, MD](https:\/\/www.uhhospitals.org\/doctors\/Andrefsky-John-1356373344) isn’t surprised.\n\n“Melatonin decreases sleep latency by about six minutes, which is not a lot of time considering people sometimes can’t fall asleep for 45 minutes, an hour or two hours,” he says. “Melatonin affects when you fall asleep, not how quickly.”\n\nDr. Andrefsky says melatonin is more useful in mitigating jetlag than in curing chronic insomnia, so it can be an effective tool for people who travel leisurely or for business.\n\n## How Melatonin Works\nAlthough billed as a cure-all for insomnia, melatonin is not a perfect antidote for sleeplessness. A synthesized form of the naturally occurring hormone, which is secreted by the pineal gland in the brain, was patented by MIT in 1995 and is widely available as a pill or chewable gummy candy.\n\nMelatonin helps travelers because when you cross time zones, your body naturally “corrects” one hour lost or gained every 24 hours. For instance, if you attend a conference on the West Coast and return to Cleveland, you'll shift back to your normal bedtime and awaken more normally in three days, which corresponds with the three-hour time difference. Melatonin can help speed that process.\n\nHowever, many people turn to melatonin for chronic or occasional insomnia and experience mixed results, because they use it too frequently, take higher-than-necessary doses or don’t time it properly.\n\n## How to Use Melatonin Properly\nDr. Andrefsky offers these tips for using melatonin:\n\n**Timing is key.** Don’t take melatonin right before bed because it takes several hours for it to become effective.\n\nIf you are a night owl who normally stays up past midnight, but would like to nod off around 11 p.m., take melatonin at 6 p.m. Conversely, if you go to bed at 8 p.m. and rise at 4 a.m., it’s better to take melatonin in the late morning or early afternoon.\n\n**Don’t overdo it.** More isn’t better. Just 0.3 mg to 1 mg is sufficient, although many over-the-counter preparations may be upwards of 5 mg each. Overusing melatonin has consequences, including:\n\n- Losing effectiveness over time because brain receptors get desensitized to it\n- Worsening insomnia\n- Headaches\n- Nausea\n- Next-day drowsiness, which can affect work performance\n- Decreasing body temperature in the elderly\n- Interacting with other medications\n\n“Think of melatonin like a Tylenol for sleep,” Dr. Andrefsky says. “When you have a headache or joint pain, you take Tylenol for a few days and then you stop.”\n\nMaintaining good sleep habits can decrease the need for melatonin, Dr. Andrefsky says. Good sleep habits include:\n\n- Developing a consistent sleep-wake cycle – going to bed and waking up around the same time every day, including weekends\n- Turning on the light first thing in the morning, so your body understands it's time to be awake\n- Sleeping in a cool, dark room\n- Avoiding late-night exercise\n- Not drinking coffee in the afternoon or evening if you are affected by caffeine\n- Reserving your bed for sleep and sex only. That means don’t watch TV or read in bed.\n- Getting checked for sleep apnea if you are waking up tired on a regular basis\n### Related links\nOur team of pulmonary specialists provides care for even the most complex pulmonary and [sleep disorders](https:\/\/www.uhhospitals.org\/services\/pulmonary-and-sleep-services\/conditions-and-treatments\/sleep-disorders), including a focused approach for the diagnosis, treatment and disease management of many chronic pulmonary conditions.","meta_canonical":null}

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Meta Title	The Truth About Taking Melatonin to Help You Sleep \| University Hospitals
Meta Description	Taking a pill such as melatonin isn't the best way to fall asleep and stay asleep. Learn the best way to get a good night's sleep.
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Boilerpipe Text	It’s been a rough day and you must wake up early tomorrow for a breakfast meeting, so you take a melatonin pill, brush your teeth and crawl into bed. Then you stare at the ceiling. And stare. And stare. Neurologist and sleep medicine specialist John Andrefsky, MD isn’t surprised. “Melatonin decreases sleep latency by about six minutes, which is not a lot of time considering people sometimes can’t fall asleep for 45 minutes, an hour or two hours,” he says. “Melatonin affects when you fall asleep, not how quickly.” Dr. Andrefsky says melatonin is more useful in mitigating jetlag than in curing chronic insomnia, so it can be an effective tool for people who travel leisurely or for business. How Melatonin Works Although billed as a cure-all for insomnia, melatonin is not a perfect antidote for sleeplessness. A synthesized form of the naturally occurring hormone, which is secreted by the pineal gland in the brain, was patented by MIT in 1995 and is widely available as a pill or chewable gummy candy. Melatonin helps travelers because when you cross time zones, your body naturally “corrects” one hour lost or gained every 24 hours. For instance, if you attend a conference on the West Coast and return to Cleveland, you'll shift back to your normal bedtime and awaken more normally in three days, which corresponds with the three-hour time difference. Melatonin can help speed that process. However, many people turn to melatonin for chronic or occasional insomnia and experience mixed results, because they use it too frequently, take higher-than-necessary doses or don’t time it properly. How to Use Melatonin Properly Dr. Andrefsky offers these tips for using melatonin: Timing is key. Don’t take melatonin right before bed because it takes several hours for it to become effective. If you are a night owl who normally stays up past midnight, but would like to nod off around 11 p.m., take melatonin at 6 p.m. Conversely, if you go to bed at 8 p.m. and rise at 4 a.m., it’s better to take melatonin in the late morning or early afternoon. Don’t overdo it. More isn’t better. Just 0.3 mg to 1 mg is sufficient, although many over-the-counter preparations may be upwards of 5 mg each. Overusing melatonin has consequences, including: Losing effectiveness over time because brain receptors get desensitized to it Worsening insomnia Headaches Nausea Next-day drowsiness, which can affect work performance Decreasing body temperature in the elderly Interacting with other medications “Think of melatonin like a Tylenol for sleep,” Dr. Andrefsky says. “When you have a headache or joint pain, you take Tylenol for a few days and then you stop.” Maintaining good sleep habits can decrease the need for melatonin, Dr. Andrefsky says. Good sleep habits include: Developing a consistent sleep-wake cycle – going to bed and waking up around the same time every day, including weekends Turning on the light first thing in the morning, so your body understands it's time to be awake Sleeping in a cool, dark room Avoiding late-night exercise Not drinking coffee in the afternoon or evening if you are affected by caffeine Reserving your bed for sleep and sex only. That means don’t watch TV or read in bed. Getting checked for sleep apnea if you are waking up tired on a regular basis Related links Our team of pulmonary specialists provides care for even the most complex pulmonary and sleep disorders , including a focused approach for the diagnosis, treatment and disease management of many chronic pulmonary conditions.
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[Podcasts](https://www.uhhospitals.org/blog/categories/podcasts) - [Infographics](https://www.uhhospitals.org/blog/categories/infographics) - [Videos](https://www.uhhospitals.org/blog/categories/videos) # The Truth About Taking Melatonin to Help You Sleep March 12, 2018 Share [Facebook](http://facebook.com/share.php?u=https://www.uhhospitals.org/blog/articles/2018/03/enter-sandman-the-truth-about-melatonin) [X](https://twitter.com/intent/tweet?url=https://www.uhhospitals.org/blog/articles/2018/03/enter-sandman-the-truth-about-melatonin) [Pinterest](http://pinterest.com/pin/create/button/?url=https://www.uhhospitals.org/blog/articles/2018/03/enter-sandman-the-truth-about-melatonin) [LinkedIn](https://www.linkedin.com/sharing/share-offsite/?url=https://www.uhhospitals.org/blog/articles/2018/03/enter-sandman-the-truth-about-melatonin) [Email](<mailto:?subject=The Truth About Taking Melatonin to Help You Sleep&body=https://www.uhhospitals.org/blog/articles/2018/03/enter-sandman-the-truth-about-melatonin>) [Print]() It’s been a rough day and you must wake up early tomorrow for a breakfast meeting, so you take a melatonin pill, brush your teeth and crawl into bed. Then you stare at the ceiling. And stare. And stare. Neurologist and sleep medicine specialist [John Andrefsky, MD](https://www.uhhospitals.org/doctors/Andrefsky-John-1356373344) isn’t surprised. “Melatonin decreases sleep latency by about six minutes, which is not a lot of time considering people sometimes can’t fall asleep for 45 minutes, an hour or two hours,” he says. “Melatonin affects when you fall asleep, not how quickly.” Dr. Andrefsky says melatonin is more useful in mitigating jetlag than in curing chronic insomnia, so it can be an effective tool for people who travel leisurely or for business. ## How Melatonin Works Although billed as a cure-all for insomnia, melatonin is not a perfect antidote for sleeplessness. A synthesized form of the naturally occurring hormone, which is secreted by the pineal gland in the brain, was patented by MIT in 1995 and is widely available as a pill or chewable gummy candy. Melatonin helps travelers because when you cross time zones, your body naturally “corrects” one hour lost or gained every 24 hours. For instance, if you attend a conference on the West Coast and return to Cleveland, you'll shift back to your normal bedtime and awaken more normally in three days, which corresponds with the three-hour time difference. Melatonin can help speed that process. However, many people turn to melatonin for chronic or occasional insomnia and experience mixed results, because they use it too frequently, take higher-than-necessary doses or don’t time it properly. ## How to Use Melatonin Properly Dr. Andrefsky offers these tips for using melatonin: Timing is key. Don’t take melatonin right before bed because it takes several hours for it to become effective. If you are a night owl who normally stays up past midnight, but would like to nod off around 11 p.m., take melatonin at 6 p.m. Conversely, if you go to bed at 8 p.m. and rise at 4 a.m., it’s better to take melatonin in the late morning or early afternoon. Don’t overdo it. More isn’t better. Just 0.3 mg to 1 mg is sufficient, although many over-the-counter preparations may be upwards of 5 mg each. Overusing melatonin has consequences, including: - Losing effectiveness over time because brain receptors get desensitized to it - Worsening insomnia - Headaches - Nausea - Next-day drowsiness, which can affect work performance - Decreasing body temperature in the elderly - Interacting with other medications “Think of melatonin like a Tylenol for sleep,” Dr. Andrefsky says. “When you have a headache or joint pain, you take Tylenol for a few days and then you stop.” Maintaining good sleep habits can decrease the need for melatonin, Dr. Andrefsky says. Good sleep habits include: - Developing a consistent sleep-wake cycle – going to bed and waking up around the same time every day, including weekends - Turning on the light first thing in the morning, so your body understands it's time to be awake - Sleeping in a cool, dark room - Avoiding late-night exercise - Not drinking coffee in the afternoon or evening if you are affected by caffeine - Reserving your bed for sleep and sex only. That means don’t watch TV or read in bed. - Getting checked for sleep apnea if you are waking up tired on a regular basis ### Related links Our team of pulmonary specialists provides care for even the most complex pulmonary and [sleep disorders](https://www.uhhospitals.org/services/pulmonary-and-sleep-services/conditions-and-treatments/sleep-disorders), including a focused approach for the diagnosis, treatment and disease management of many chronic pulmonary conditions. Share [Facebook](http://facebook.com/share.php?u=https://www.uhhospitals.org/blog/articles/2018/03/enter-sandman-the-truth-about-melatonin) [X](https://twitter.com/intent/tweet?url=https://www.uhhospitals.org/blog/articles/2018/03/enter-sandman-the-truth-about-melatonin) [Pinterest](http://pinterest.com/pin/create/button/?url=https://www.uhhospitals.org/blog/articles/2018/03/enter-sandman-the-truth-about-melatonin) [LinkedIn](https://www.linkedin.com/sharing/share-offsite/?url=https://www.uhhospitals.org/blog/articles/2018/03/enter-sandman-the-truth-about-melatonin) [Email](<mailto:?subject=The Truth About Taking Melatonin to Help You Sleep&body=https://www.uhhospitals.org/blog/articles/2018/03/enter-sandman-the-truth-about-melatonin>) [Print]() Tags: [Sleep](https://www.uhhospitals.org/blog/tags/conditions/s/sleep), [John Andrefsky, MD](https://www.uhhospitals.org/blog/tags/clinicians/j/john-andrefsky-md) ### Related [![Beyond CPAP: An Alternative Treatment for Moderate to Severe Sleep Apnea](https://www.uhhospitals.org/-/media/images/blog/2018/12/web-1004779-sleep-therapy.jpg?mw=400&h=250&w=400&la=en&hash=DAADD839AA2FCC4995A0E7157B591461)](https://www.uhhospitals.org/blog/articles/2018/12/when-cpap-doesnt-work-another-option-for-sleep-apnea) ### [Beyond CPAP: An Alternative Treatment for Moderate to Severe Sleep Apnea](https://www.uhhospitals.org/blog/articles/2018/12/when-cpap-doesnt-work-another-option-for-sleep-apnea) A recently approved treatment called Inspire therapy may help people who want to avoid surgery or CPAP therapy for sleep apnea. 12/10/2018 [Read Article](https://www.uhhospitals.org/blog/articles/2018/12/when-cpap-doesnt-work-another-option-for-sleep-apnea) [![5 Tips to Getting a Good Night's Sleep with Quality Rest](https://www.uhhospitals.org/-/media/images/blog/2017/07/good-sleep-hygiene.jpg?mw=400&h=265&w=400&la=en&hash=3B4701FECC4EBA6A98713865711A5563)](https://www.uhhospitals.org/blog/articles/2017/07/good-sleep-hygiene-five-tips-to-better-your-shut-eye) ### [5 Tips to Getting a Good Night's Sleep with Quality Rest](https://www.uhhospitals.org/blog/articles/2017/07/good-sleep-hygiene-five-tips-to-better-your-shut-eye) Maintaining a good sleep routine is the best way to ensure you get a good night's rest. Find out how you can get quality sleep. 7/27/2017 [Read Article](https://www.uhhospitals.org/blog/articles/2017/07/good-sleep-hygiene-five-tips-to-better-your-shut-eye) ### The Science of Health E-Newsletter You can get health news and information from The Science of Health blog delivered right to your inbox every month. For a free subscription, visit our Sign Up page. [Sign up for The Science of Health E-Newsletter](https://www.uhhospitals.org/health-information/sign-up) [1-866-UH4-CARE](tel:1-866-UH4-CARE) Can't find what you're looking for? 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Readable Markdown	It’s been a rough day and you must wake up early tomorrow for a breakfast meeting, so you take a melatonin pill, brush your teeth and crawl into bed. Then you stare at the ceiling. And stare. And stare. Neurologist and sleep medicine specialist [John Andrefsky, MD](https://www.uhhospitals.org/doctors/Andrefsky-John-1356373344) isn’t surprised. “Melatonin decreases sleep latency by about six minutes, which is not a lot of time considering people sometimes can’t fall asleep for 45 minutes, an hour or two hours,” he says. “Melatonin affects when you fall asleep, not how quickly.” Dr. Andrefsky says melatonin is more useful in mitigating jetlag than in curing chronic insomnia, so it can be an effective tool for people who travel leisurely or for business. ## How Melatonin Works Although billed as a cure-all for insomnia, melatonin is not a perfect antidote for sleeplessness. A synthesized form of the naturally occurring hormone, which is secreted by the pineal gland in the brain, was patented by MIT in 1995 and is widely available as a pill or chewable gummy candy. Melatonin helps travelers because when you cross time zones, your body naturally “corrects” one hour lost or gained every 24 hours. For instance, if you attend a conference on the West Coast and return to Cleveland, you'll shift back to your normal bedtime and awaken more normally in three days, which corresponds with the three-hour time difference. Melatonin can help speed that process. However, many people turn to melatonin for chronic or occasional insomnia and experience mixed results, because they use it too frequently, take higher-than-necessary doses or don’t time it properly. ## How to Use Melatonin Properly Dr. Andrefsky offers these tips for using melatonin: Timing is key. Don’t take melatonin right before bed because it takes several hours for it to become effective. If you are a night owl who normally stays up past midnight, but would like to nod off around 11 p.m., take melatonin at 6 p.m. Conversely, if you go to bed at 8 p.m. and rise at 4 a.m., it’s better to take melatonin in the late morning or early afternoon. Don’t overdo it. More isn’t better. Just 0.3 mg to 1 mg is sufficient, although many over-the-counter preparations may be upwards of 5 mg each. Overusing melatonin has consequences, including: - Losing effectiveness over time because brain receptors get desensitized to it - Worsening insomnia - Headaches - Nausea - Next-day drowsiness, which can affect work performance - Decreasing body temperature in the elderly - Interacting with other medications “Think of melatonin like a Tylenol for sleep,” Dr. Andrefsky says. “When you have a headache or joint pain, you take Tylenol for a few days and then you stop.” Maintaining good sleep habits can decrease the need for melatonin, Dr. Andrefsky says. Good sleep habits include: - Developing a consistent sleep-wake cycle – going to bed and waking up around the same time every day, including weekends - Turning on the light first thing in the morning, so your body understands it's time to be awake - Sleeping in a cool, dark room - Avoiding late-night exercise - Not drinking coffee in the afternoon or evening if you are affected by caffeine - Reserving your bed for sleep and sex only. That means don’t watch TV or read in bed. - Getting checked for sleep apnea if you are waking up tired on a regular basis ### Related links Our team of pulmonary specialists provides care for even the most complex pulmonary and [sleep disorders](https://www.uhhospitals.org/services/pulmonary-and-sleep-services/conditions-and-treatments/sleep-disorders), including a focused approach for the diagnosis, treatment and disease management of many chronic pulmonary conditions.
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